Attaching The Article To Your Body; Attaching/Removing The Expander Band; General Training Notes; Suggested Exercises - Crivit 273793 Instrucciones De Entrenamiento

• When examining the article please pay
particular attention to the resistance band.
Discontinue use if you find tears in the plastic
parts or in the expanders.
• Only use original replacement parts.
• Protect the article from extreme temperatures,
sunlight, and moisture. Unsuitable storage and
use of the article can lead to premature wear
and possible breaks in the structure, which
can lead to injury.
Attaching the article to your
body
Attach the article to your legs above your ankles
using the ankle straps.
1. Open the hook-and-loop fastener on the
ankle straps and put them around your legs
(figure B).
2. Pull the end of the hook-and-loop fastener
through the loops and close the ankle straps
(figure B).
Note: the ankle straps should be secure
but comfortable (figure C).
Attaching/removing the
expander band (figure D)
Unhook the spring hook on the expander band
from the loop on the ankle on each side in order
to remove it. In order to attach an expander
band attach it to the loop on the ankle using the
spring hook.
General training notes
Training process
• The following exercises only represent a
selection. You can find further exercises in
standard specialist literature.
• Wear comfortable sports clothing and training
shoes.
• Warm up before each training session and
wind down gradually.
• Take sufficiently long breaks between the
exercises and drink plenty of liquids.
• As a beginner you should never train at
excessive levels of strain. Increase your
training intensity steadily.
• As a beginner you should start with one
expander band.
• Perform the exercises at an even pace,
without fast, jerky movements.
• Make sure you breathe steadily. Breathe out
during exertion and breathe in during periods
of non-exertion.
• Make sure you hold the correct body position
while performing the exercises.
Note: as a beginner you should use
the green expander band. The grey
expander band is for advanced users.
Only use both expander bands when
you are fit enough. Otherwise there is a
risk of injury.
General training planning
Create a training plan in accordance with your
requirements with exercise sets consisting of 6-8
exercises.
Observe the following principles:
• One exercise set should comprise approx-
imately 15 repetitions of one exercise.
• Each exercise set can be repeated 3 times.
• Take a break for 30 seconds between each
exercise set.
• Warm up your muscle groups well before
each training unit.
• We also recommend stretching before
beginning each training unit.
Suggested exercises
The following section describes some of
the many possible exercises. Train with one
expander band to begin with.
Exercise 1 (figure E)
1. Secure the article as shown in the section

'Attaching the article to your body'.

2. Stand on a firm surface with your legs hip-
width apart and with your knees slightly bent.
3. Keep your shoulders down and your pelvis
tipped slightly forwards.
4. Tense your stomach muscles and pull your
shoulder blades towards your spine.
5. Step far to the side with your right foot as if
stepping sidewards.
6. Stay in this position briefly and then slowly
pull your foot back.
GB/MT 19