Crivit KS-11911 Notice D'utilisation page 22

3. Tense your back and arm muscles.
4. Pull your body up so that the upper and lower
arms form a 90° angle and your feet no
longer touch the floor.
5. Tense your abdominal muscles and raise your
stretched legs as high as your hips. Ensure that
your back is straight.
6. Hold this position for a short moment.
7. Then slowly lower your legs back down with-
out touching the floor.
8. Repeat the exercise 10 to 25 times in three
sets.
Important: keep body tension and
perform the exercise slowly and in a
controlled manner.
Press-ups (Fig. H)
Muscles used: arm, shoulders, chest, abdominal
Sequence
1. Place the product on the floor.
2. Grasp the pads of the bent bars (4) with your
hands.
3. Tense your arm muscles and pull your navel
in. Do not stretch your arms out fully.
4. Stretch your body through with your feet on
tiptoes. Make sure your body forms a straight
line with your head while doing so.
5. Lower your body down slowly and in a
controlled manner until your upper body is just
above the product. The upper body must not
touch the floor.
6. Hold this position for a short moment.
7. Then push yourself back up again.
8. Repeat the exercise 10 to 25 times in three
sets.
Important: keep body tension and
perform the exercise slowly and in a
controlled manner.
Rotating side support (Fig. I)
Muscles used: stomach
Sequence
1. Place the product on the floor.
2. Grasp the centre of the straight bar (2) with
your left hand and turn your body onto the
side so that the left foot is under the right.
3. Stretch your right arm up and tense your ab-
dominal muscles. Make sure that the body is in
extension of the head and forms a straight line.
22 GB/IE
4. Turn your upper body and pass your right arm
under the left side of your upper body.
5. Hold this position for a short moment and then
return your right arm to the starting position.
6. Repeat the exercise 10 to 25 times in three
exercise rounds and then change sides.
Important: keep body tension and
perform the exercise slowly and in a
controlled manner. Ensure that your
body is straight.
Leg scissors (Fig. J)
Muscles used: abdominal, thigh, buttock
Sequence
1. Place the product on the floor.
2. Lie on your back in front of the product and
grasp the end bars (3) with your hands.
3. Tighten your abdominal muscles.
4. Raise your legs. Move them back and forth
crosswise like scissors.
5. Once your legs have reached a 90° angle,
hold them in this position for a short moment.
The scissor movement is not interrupted.
6. Lower your legs again in the scissor move-
ment.
7. Repeat the exercise 10 to 25 times in three
sets.
Important: keep body tension and
perform the exercise slowly and in a
controlled manner. Ensure that your
body is straight.
Core bend (Fig. K)
Muscles used: abdominal, thigh
Sequence
1. Tilt the product in the door frame as shown in
Fig. K.
2. Hook your feet centrally under the straight
bar (2).
3. Lie on your back on the floor and bend your
legs.
4. Tense your abdominal and back muscles.
5. Extend your arms forward and slowly come
into a sitting position. Pass your arms at the
sides of your extended legs.
Note: you can also fold your arms behind your
head or in front of your chest.