Crivit 292889 Instrucciones De Uso página 16

9. Repeat this exercise 10 – 15 times for three
sets.
Important: Do not extend your elbows
fully during the movement in order to
keep the muscles tensed throughout.
Leg lifts (figure F)
Starting position
1. Sit up straight and insert your feet and hands
into the article. Your legs are extended and
your knees slightly bent.
2. Lean your upper body back so that it is at an
angle of 45° to the ground.
End position
3. Tense your stomach and buttock muscles.
4. Keep your stomach tensed and tip your pelvis
forwards.
5. Bring your upper body upright and pull your
shoulder blades into your spine.
6. Keep your shoulders down and your head as
an extension of your spine.
7. Tense your arms and bend your elbows.
8. Keep your legs extended and make scissor
movements with your legs. Keep your pelvis
stable during the entire exercise.
9. Your elbows stay still at your sides during the
exercise.
10. Hold this position for a moment and then
extend your elbows back to the starting
position.
11. Repeat this exercise 10 – 15 times for 3 sets.
Important: Keep your stomach muscles
tensed throughout so that your spine is
stabilised.
Strengthening your thigh muscles
(figure D)
Starting position
1. Lie on your stomach and insert your feet and
hands into the article. The article is located
across your back.
2. Lift your upper body and pull your shoulder
blades into your spine.
3. Angle and tense your arms in a U-shape. Your
elbows stay at shoulder height.
4. Keep your legs parallel and lift them off the
ground.
End position
5. Tense and hold your stomach muscles.
16 GB/IE
6. Extend your arms out forwards. Your elbows
stay slightly bent and your body forms a line.
7. Hold this position for a moment and then
return slowly to the starting position.
8. Repeat this exercise 10 – 15 times for three
sets.
Important: Only lift your upper body
so far that a slight overextension is
achieved without causing pain or com-
pensatory movements. Do not extend
your elbows fully during the stretching
movement in order to keep the muscle
tension throughout.
Strengthening buttocks (figure H)
Starting position
1. Kneel down on all fours.
2. Position your knees under your hips and your
wrists under your shoulders. Make sure that
your arms and legs are at an angle of 90° to
your body.
End position
3. Tense your leg, stomach, and buttock muscles.
4. Keep your stomach tensed and your pelvis
straight.
5. Lift your upper body and pull your shoulder
blades into your spine.
6. Slowly extend one leg straight up backwards
and hold your head as an extension of your
spine.
7. Do not touch the floor with your leg while
bending your knee. Your foot stays in place in
order to secure the expander.
8. Return to the starting position and repeat this
exercise 10 – 15 times for three sets.
Note: Keep your body tensed throug-
hout and your pelvis straight, in order
to avoid compensatory movements.
Strengthening the shoulder girdle
(figure I)
Starting position
1. You only need two loops on the article for this
exercise.
2. Stand up straight with your feet hip-width
apart.
3. Spread your weight evenly across your feet
and bend your knees slightly.