Handleiding Crivit VB 5626 IAN310298 (pagina 23 van 102) (Nederlands, Duits, Engels, Frans)

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The vibration is then carried over your bones to

your skull.

• If you feel the vibrations in your head

(noticeable in your voice and/or eyes) then

you are standing in an incorrect position on the

item and must correct your starting posture.

• You should not carry out sitting exercises on the

item until you have become accustomed to the

item.

• Follow the instructions on the starting position,

the exercise itself and the recommended rest

times exactly, so as to maximise eﬀectiveness

and to prevent injury.

• Always tense your muscles when taking up the

exercise positions and lift your heels slightly.

In this way you will prevent your voice from

vibrating.

• Place the mat underneath for all exercises that

are carried out with body parts other than the

feet, such as the hands or the bottom.

• Make sure your back isn’t hollow when perfor-

ming the exercises. Keep your back straight.

• Do not lean back on the item as the board may

tip over.

• An exercise can be for strengthening, stretching

or relaxing depending on its position and

frequency.

• The recommended length of time per position

is between 30 and 60 seconds but the total

duration must not exceed 10 minutes.

• Before beginning to exercise, think about

which areas you want to reach. Choose the

appropriate positions. Try them once. Thus you

will see if a position is comfortable for you and

you can focus on the correct posture.

• Only hold a position as long as is comfortable

for you and you are able to maintain body

tension. Change to another position however

no later than after 60 seconds.

• Always change from one position to another

in a controlled manner. If necessary, get oﬀ

the item brieﬂy to take up the new position in a

controlled manner.

• Finish an exercise if it becomes uncomfortable

for you and you are no longer able to hold

general body tension, but ﬁnish it no later than

after 10 minutes. Listen to your body and do

not overstrain it.

Warming up

Give yourself enough time to warm up each time

you use the board. Some simple exercises to do

this are shown below.

You should repeat each exercise two to three

times.

Neck muscles

1. Turn your head slowly to the left and to the

right. Repeat this movement four to ﬁve times.

2. Rotate your head slowly, ﬁrst in one direction,

then in the other.

Arms and shoulders

1. Clasp your hands behind your back and pull

them carefully upwards. If you bend your

upper body forwards at the same time, all your

muscles will be maximally warmed up.

2. Rotate both your shoulders forwards at the same

time and then change direction after one minute.

3. Pull your shoulders up to your ears and let your

shoulders fall again.

4. Rotate your right and left arms alternately

forwards and then, after one minute,

backwards.

Important: Don’t forget to keep

breathing steadily!

Exercise routine

You should observe the following the ﬁrst time you

stand on the board:

• Familiarise yourself with the item and its

vibration. For instance, test the vibration by

putting just one foot on the vibrating plate

when it is at a low frequency. Then stand on the

board with both feet, and then on tiptoes with

knees bent in order to feel the vibration.

• Always stand on tiptoe ﬁrst so that the vibration

is absorbed by your calves and thighs.

Checking your pulse

For a healthy ﬁtness training, it makes sense to

check your own pulse rate regularly.

• Check your pulse even during supposed

passive training, to prevent health risks due to

excessive training.

• From a sports medicine point of view, an

exercise heart rate (pulse) of 60% to 85% of

your maximum pulse is optimal.

GB/IE/NI

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