Handleiding Crivit 28795L-17 - IAN 292900 (pagina 15 van 48) (Nederlands, Duits, Engels, Frans, Spaans)

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diseases and physical symptoms, especially with ad-

vancing age.

Cool Down

Just as a warm-up should be performed before each

training session, a cool-down should take place after a

unit. A Cool Down starts the relaxation phase; the op-

erating temperature of the body will come back down

and shows the transition of stress relaxation.

The cool-down should last at least 10 minutes (as the

Warm Up) and is controlled slowly dropping down to

the lowest level. The pulse rate should drop as low as

possible.

Stretching

As already mentioned, you can stretch before/during

the warm-up your muscles easily. After the training you

should definitely stretch your muscles. A stretching

afterwards returns the muscle to its original length, thus

preventing muscle shortening. The more strenuous the

training has been, the more important is the stretching

afterwards.

Particularly important is the stretching for the exercised

muscle groups. Stretching should be noticeable for the

muscle addressed, but it should never hurt. Stretching

should take 20 to 30 seconds per muscle.

Start your training with about 7 - 8 reps per exercise

set. Increase the number of repetitions according to

your individual preferences slowly to 11 - 12 reps per

set. If you notice that your muscles are tired, reduce the

scope of your training. Ideally train 3 - 4 times a week.

However, be sure that between individual exercises one

day of rest is inserted so that the muscles and the body

are able to recover sufficiently.

Also, perform all exercises with a stable body centre.

The spine (particularly the lumbar spine) must be kept

straight, so that the individual vertebrae are held in the

biomechanically correct position, e.g. to protect the

disc against faulty loads.

Do not train with momentum and / or jerkily. Perform

all exercises in a smooth and controlled manner. Note

that in case of improper or excessive training negative

effects on your health are possible.

14.2

14.214.2

14.2 Exercise instructions

Exercise instructionsExercise instructions

Exercise instructions

First of all, you should practice standing on the unit

when it is switched off. First stand on both legs with

your body up straight. Then lift a leg and stretch your

arms out. Change legs. Do this to get the feeling of

standing on the unit.

Body tension will always be in the core when you are

in the normal standing position on the vibration plate.

For this, keep your back straight and bend your knees

slightly. The leg muscles are now also slightly tightened.

Never train with straight arms or legs, always keep

them bent.

Stand in a normal position on the unit with your feet

about shoulder-width apart. Go into the squat position

by bending your legs and move your buttocks back-

wards and downwards in the same movement. To sta-

bilise yourself, raise your arms upwards in front of your

body. Hold the squat position and then return to the

standing position.

(D) Biceps

Stand in a normal position on the unit with your feet

about shoulder-width apart. Take one handle of the

stretch tube in each hand at about waist height. Now

bend your arms and lift your hands upwards. Make

sure that the elbows remain stable against the sides of

your body throughout the movement. Hold this position

briefly and then return to the initial position.

(E) Dips

Sit upright in front of the unit. With your thumbs point-

ing inwards, place both hands on the training plate

and straighten your arms to lift your body into the air.

Bend your arms back and lower your body. Now lift it

again. You can perform this exercise with bent legs or

 as a variation  with stretched legs.

(F) Sit-ups

Lie with your back on the training plate and place your

feet on a chair or similar, place your feet in front of

your body on the floor with bent knees for more stabil-

ity or lift your feet for a more strenuous variation. Now

hold your arms to the side of your head or chest and

lift your upper body towards your knees. Hold this

position briefly and then return to the initial position.

(G) Push-ups

Support yourself with both hands as shown on the

training plate. Keep your body straight and stiff and

bend your arms now. Then straighten your arms again.

You can vary this exercise by doing it either with bent

legs on the knees (see figure) or with straight legs and

straight back on the feet.

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