Crivit ST-2466, Instructions For Use Manual

14

Tipp: 

• 

Increase the intensity of the exercise  

  by increasing your speed or by doing  

  the exercise on one leg.

2. Side squats: use this exercise  

  to strengthen the muscles of your  

  inner thighs (figure L)

Length of sling trainer: medium length

Starting position: 

• Stand up straight, facing the attachment point.  
  Place your feet slightly more than shoulder- 
  width apart with your elbows bent.

Movement:

• Squat sideways using one leg.
• Stretch out the other leg.
• Hold this position for 5 seconds and then  
  return to the starting position by pushing your  
  hips back to the centre, helping a little with  
  your arms.
• Repeat the exercise with the other leg. 
• Carry out the exercise 10 times with each leg. 

Tip: 

•

 Keep your body extended and keep  

  your stomach muscles tense.

3. Leg curls: use this exercise to  

  strengthen your hip, thigh, and  

  trunk muscles (figure M)

Length of sling trainer: knee height 

Starting position:

• Lie down facing upward and place your heels  
  in the handle loops. 
  Note: For a more comfortable foot position  
  in the handle loops push the plastic grips in  
  the handles upward. 
• Your arms should be by your sides.

Movement:

• Pull your heels up to your pelvis.
• Slowly return to the starting position.
• Repeat the exercise 10 times.

Tip: 

•

 Press your heels hard into the handle  

  loops during the entire movement. 

•

 Increase the intensity by lifting your  

  pelvis during the exercise.

4. Rowing: use this exercise to  

  strengthen your back, trunk, and  

  arm muscles (figure N)

Length of sling trainer: short 

Starting position:

• Stand up straight, facing the attachment point.  
  Place your feet shoulder-width apart.
• Hold both handle loops with your arms at full  
  extension. 
• Lean back and then move forward until you  
  are at a reasonable resistance angle.

Movement:

• Pull your upper body forward while tensing  
  your back muscles.
• Your elbows should be at a 90° angle to your  
  body.
• Return to the starting position.
• Repeat the exercise 10 times.

Tip: 

•

 While pulling yourself forward, press  

  your shoulder blades together.

• Most exercises become more difficult  

  in a standing position where your  

  base is smaller. The exercise is easiest  

  with straddled legs. If you stand with  

  your feet together then it becomes  

  more difficult and it is most difficult  

  standing on one leg.

5. Chest press: use this exercise to  

  strengthen your chest, shoulders,  

  and trunk muscles (figure O)

Length of sling trainer: long

Starting position:

• Stand up straight, facing away from the  
  attachment point. 
• Stretch your arms out forward and take  
  a few steps backward until you are at a  
  reasonable resistance angle.
• Hold your arms high enough that the bands  
  do not rub on your arms.

Movement:

• Move your upper body downward as if doing  
  a push up.
• Return to the starting position. 
• Repeat the exercise 10 times.

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