IAN 305707 - Uncategorized CRIVIT - Free user manual and instructions

USER MANUAL IAN 305707 CRIVIT

Class H (home sector) Maximum user weight: 100kg Weight: Balance board: approx. 790g Adapter: approx. 95g Total area: Ø ca. 39.6cm Correct use The Balance board was produced as a training device for deeper muscle groups, for the mobi- lisation of joints, and improvement of balance. The product is designed for private use and is not suitable for medical or commercial purposes. Safety notes on use Warning! Risk of injury!

• This article is designed for a maximum body weight of 100kg. Do not use this article if your body weight is greater than this.

• Only use the article for its intended purpose.

• The article may only be used with adult super- vision and may not be used as a toy.

• Consult your doctor before beginning the exer- cises. Make sure that your health is at a suita- ble level for the exercise.

• Always keep the instructions for use with the exercise instructions at hand.

• Always remember to warm up before training and train in accordance with your current performance capabilities. Stop training immediately and contact your doctor if you experience complaints, or feel weak or tired.

• Only train on a flat, slip-proof surface and do not use the article in the vicinity of stairs or steps.

• Make sure that the article is secure and level on the floor so that it cannot slip away.

• The article may only be used by one person at a time.

• Pregnant women should only train following consultation with a doctor.

• You need sufficient space in order to exercise safely. Make sure you leave at least 0.6m of space around you and the article. Particular caution – Risk of injury to children!

• Never allow children to use this product without supervision. Instruct them on the correct use of the training equipment, and supervise them. Only allow use if the mental and physical development of the children permits the use. This product is not suitable for use as a toy. Risks from wear

• Only use the product if it is in perfect condi- tion. Examine the article for damage or wear before each use. The safety of the article can only be guaranteed if it is examined regularly for damage and wear. Stop using the article in the event of damage.

• Protect the article from extreme temperatures and moisture.

• Please examine the height adapter at regular intervals, as this component is most susceptible to wear. GB17GB You should repeat each exercise 2-3 times. Warming up your neck and cervical spine muscles

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

2. Repeat this movement 4-5 times.

3. Then slowly circle your head, first in one

direction, then in the other. Warming up your arms and shoulders

1. Circle your shoulders forwards together.

2. Change direction after one minute.

3. Then pull your shoulders towards your ears

and let your shoulders drop again.

4. Circle your left and right arms forwards, one

at a time, and then backwards after one minute. Important: Don’t forget to continue breathing steadily! Warming up your leg muscles

1. Stand on one leg and lift the other leg appro-

ximately 20cm off the ground with your knee bent.

2. First circle the raised foot in one direction and

then change direction after several seconds.

3. Then change legs and repeat the exercise.

4. Lift your legs in succession and walk on the

spot for several steps. Make sure that you only lift your legs as far as you can while maintai- ning good balance.

5. Repeat this stretching exercise with the other

leg. Exercises Note! Only perform this exercise if you have full ankle mobility. If in doubt contact your doctor. Exercise 1 (figure B)

1. Step carefully onto the article and stretch your

arms out to the sides. Make sure you divide your weight equally across both feet and that your knees are slightly bent.

2. Try to find your balance first and hold the

article as still as possible. Hold your hips level and keep your upper body upright. Assembly You can perform the exercises with two levels of difficulty. Fix the attachment to the underside of the Balance board to increase the difficulty level (figure A). Training notes The following exercises only represent a selec- tion. You can find more exercises in the relevant specialist literature.

• Warm up well before each training session.

• Do not train if you feel ill or unwell.

• If possible arrange for an experienced physiotherapist to demonstrate the correct execution of the exercises before starting.

• Only carry out the exercises for as long as you feel comfortable or as long as you are able to carry out the exercise correctly.

• Wear comfortable sports clothing and sports shoes.

• Determine the frequency and intensity of the exercises yourself. Start slowly, exercising 2-3 times a week for 10 minutes at a time and increase the frequency and exercise inten- sity gradually. The more frequently and more regularly you carry out the exercises the fitter and better you will feel. Caution! Avoid excessive training intensity!

• When you begin training, 2-3 minutes per exercise are sufficient. If you are training every day you can increase the duration to 5-10 minutes after approximately one week. The maximum training time should not exceed 1 hour.

• Take sufficiently long breaks between the exercises and drink sufficient liquids. Caution! If you experience complaints or feel unwell stop exercising immediately and consult your doctor. Warm up Take enough time to warm up before each training session. The following is a description of some simple exercises.18 GB

3. Once you feel secure, you can start to rock

from side to side. Ensure that your movements are smooth and regular.

4. Tense your buttock and stomach muscles.

5. Pull your shoulder blades in to your spine.

6. Tense your arms and form a slight double chin

to activate your neck muscles.

7. Continue the exercise for 30 seconds, recover

and then repeat the exercise 5 times. Important: keep your stomach muscles tense at all times in order to stabilise the lumbar vertebrae. Exercise 2 (figure C)

1. Sit on the article and bend your legs.

2. Pull your feet up in order to tense your calf

3. Extend your arms to the side and lift your feet

off the floor. Hold both your knees at the same height.

4. It is also important during this exercise that

your weight is on the centre of the article and that you do not wobble.

5. Tense your stomach muscles and straighten

6. Pull your shoulder blades in to your spine and

7. Hold this position for 30 seconds, rest and

then repeat the exercise 5 times. Important: keep your stomach muscles tense throughout the exercise and bring your sternum forwards to stabilise your spine in this position. Exercise 3 (figure D)

1. Hold your arms in front of your body at a

slight angle and squat.

2. Divide your weight evenly over both feet. Your

bent knees are directly above your ankles.

3. Push your buttock out backwards and lift

your arms forwards to balance.

4. Tense your stomach muscles and straighten

5. Pull your shoulder blades in to your spine and

hold your head in an extension of your spine.

6. Hold this position for 3 seconds and then

stand up again. You should try to keep the article as horizontal as possible during this exercise and not to wobble.

7. Repeat the exercise 15 times in 3 sets.

Important: always make sure your knees are in the correct position. Exercise 4 (figure E)

1. Support yourself on the article on your palms

and lower arms and stand on the tips of your toes so that your body is in a bridge position. Divide your weight evenly across the tips of your toes.

2. Hold your hips level and always avoid for-

3. Tense your stomach muscles and straighten

your upper body. Your elbows should be directly below your shoulders.

4. Hold your head in an extension of your spine

and do not overextend.

5. Hold this position for 30 seconds, relax and

then repeat the exercise 15 times. Important: keep your stomach tense at all times in order to stabilise the lumbar vertebrae. Your elbows must always be directly below your shoulders. Stretching Take enough time to stretch after each training session. The following is a description of one simple exercise. Perform the stretches 3 times on each side for 30-40 seconds at a time following your training session.

1. Stand up straight and lift one foot off the floor.

2. First circle your foot slowly in one direction,

3. Change feet after a while.

Important: make sure that your thighs are parallel to one another. Push your pelvis forwards and keep your body upright. Care and storage Always store the article in a dry, clean, and temperature-controlled place. IMPORTANT! Only clean the article using water, never with aggressive cleaning agents. Then wipe dry with a cloth.19GB Disposal notes Dispose of the product and all associated com- ponents through an authorised waste disposal company or through your local authority facili- ties. Observe the relevant valid regulations. If in doubt, please ask at your waste disposal facility regarding environmentally compatible disposal. 3-year warranty The product was produced with great care and under constant supervision. You receive a three- year warranty for this product from the date of purchase. Please retain your receipt. The warranty applies only to material and workmanship and does not apply to misuse or improper handling. Your statutory rights, espe- cially the warranty rights, are not affected by this warranty. With regard to complaints, please contact the following service hotline or contact us by e-mail. Our service employees will advise as to the subsequent procedure as quickly as possible. We will be personally available to discuss the situation with you. Any repairs under the warranty, statutory gua- rantees or through goodwill do not extend the warranty period. This also applies to replaced and repaired parts. Repairs after the warranty are subject to a charge. IAN: 271472 Service Great Britain Tel.: 0871 5000 720 (£ 0.10/Min.) E-Mail: deltasport@lidl.co.uk All items are also available for purchase directly from our online shop: www.delta-sport.infoIAN 271472