Bedienungsanleitung Crivit IAN 93666 TB 1701 (Seite 26 von 30) (Deutsch, Englisch, Holländisch, Französisch, Italienisch)

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General training planning

- A set of exercises consists of 10 - 20

repetitions of an exercise.

- Each set of exercises can be repeated

2 - 4 times.

- Between each of the sets of exercises, you

should take a break of 1 - 3 mins.

- Each exercise should be begun with a

warm-up set using a very low weight load.

Exercises

Caution! Exercise 3 may not be feasible,

or may only be partially feasible for

people taller than 190cm.

Exercise 1 (fig. I)

This exercise trains your front abdomi-

nal muscles.

Adjust the height of the front base so that you

can set your feet under the lower padded cross

bar and at the same time lie flat with the backs

of your knees on the padded rolls at the top of

the seat.

Now sit upright on the training bench and set

your feet on the lower padding, with the backs

of your knees lying on the padding on top of the

training bench.

Slowly lower your upper body using the tension

of your abdominal muscles, until your upper

body is parallel with the floor. Maintain this

tension and raise your upper body by approx.

45° and then slowly lower it again.

Note! Be very careful not to arch your

back.

Exercise 2 (fig. J)

This exercise trains your front and side

abdominal muscles.

Adjust the height of the front base again so that

you can set your feet under the lower padded

cross bar and at the same time lie flat with the

backs of your knees on the padded rolls at the

top of the seat.

Now sit upright on the training bench and set

your feet on the lower padding, with the backs

of your knees lying on the padding on top of the

training bench.

Slowly lower your upper body using the tension

of your abdominal muscles, until your upper

body is parallel with the floor.

Maintain this tension and raise your upper body

by approx. 45° whilst turning your upper body

alternately to the left and right. Doing this will

also train your side abdominal muscles.

Note! Be very careful not to arch your

back.

Exercise 3 (fig. K)

This exercise trains your lower abdomi-

nal muscles.

Caution! For this exercise, attach

the handle (2) so that the adjust-

ment screw faces away from the equip-

ment. It must not be facing the surface

of the seat.

Lie on your back on the training bench, with your

head at the top. Your head should still be on the

training bench rest.

Lift your arms above and behind your head and

hold onto the handles/the uppermost cross bar.

Now pull your legs up using the tension of your

abdominal muscles, with your knees facing

towards your head.

Then lower your legs again, but without your feet

touching the floor. Be careful not to arch your

back!

Exercise 4 (fig. L)

This exercise trains your arm, chest,

shoulder and abdominal muscles.

Position yourself to face the bar with one leg

next to the training bench and the other one

knelt on top of it.

Hold the dumbbell in the hand which is furthest

from the equipment; with the other hand, hold on

to the upper cross bar.

Now pull your arm up until your upper arm is

roughly parallel with the floor. The hand holding

the dumbbell should be pointing vertically

downwards.

The movement only comes from your shoulder.

After several repetitions, change sides.

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