Crivit ST-2466, Instructions For Use Manual

16

GB

Tip: 

•

 Most standing exercises become  

  easier if you place one foot slightly  

  forward and support some of your  

  body weight on this foot. An offset  

  foot position is also more stable. 

10. Crunches: use this exercise to  

strengthen the muscles in your  

stomach and buttocks (figure T)

Length of sling trainer: knee height 

Starting position:

• Place your feet in the handle loops with your  
  toes pointing downward.
  Note: For a more comfortable foot position,  
  push the plastic grips in the handles upward. 
• Take up the plank position on your hands.

Movement:

• Pull your knees to your chest. 
• Return to the starting position. 
• Repeat the exercise 15 times.

Tip: 

•

 Keep your body tense and keep a  

  good body posture.

• Most plank exercises on the floor are  

  easier if you support yourself on your  

  lower arms. If you support yourself  

  on your extended arms and hands,  

  the exercise becomes more difficult.

11. Hip lifts: use this exercise to  

  strengthen the muscles in your  

  hips, shoulders, and back 

  (figure U)

Length of sling trainer: knee height 

Starting position:

• Lie on your back with your heels in the handle  
  loops.
• Hold your arms next to your body with your  
  palms flat on the floor.
• Tense your trunk muscles before lifting your  
  pelvis.

Movement:

• Lift your pelvis from the floor by pressing your  
  heels into the handle loops.
• Lower the pelvis again half way down. 
• Repeat the exercise 15 times. 

Tip: 

•

 Keep your body tense and keep a  

  good body posture.

• The more difficult most floor exercises  

  become, the further you are away  

  from the attachment point (and vice  

  versa). 

12. Side plank: Use this exercise  

to strengthen your hips, arms,  

and trunk (figure V)

Length of sling trainer: knee height 

Starting position: 

• Lie on your left hip and support yourself on  
  your left lower arm, with your toes in the  
  handle loops under the attachment point.
• Place your upper leg in front of the lower.

Movement:

• Lift your pelvis to a plank position and hold  
  this for 10 seconds.
• Return to the starting position.
• Repeat 10 times on this arm and then 10 times  
  on the other. 

Tip: 

•

 Increase the intensity by resting your  

  free arm on your hip or lifting it  

  above you. 

Cool down

1. Use this exercise to stretch your  

  chest and shoulders (figure W)

Length of sling trainer: medium length

Starting position: 

• Stand straight, facing away from the  
  attachment point, with your feet shoulder-width  
  apart.
• Take one step forward with your left foot and  
  extend your arms to the sides at shoulder  
  height.
• Push your upper body forward until you feel  
  the stretch in your chest and arms.

Movement:

• Extend your left arm upward and lower the  
  right arm. Turn your upper body to the right  
  and look at your right hand.