IAN 305707 - Fitness Equipment CRIVIT - Free user manual and instructions

USER MANUAL IAN 305707 CRIVIT

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BALANCE-BOARD

DE AT CH

BALANCE-BOARD

Bedienungsanleitung

IT CH

BALANCE-BOARD

Istruzioni d'uso

FR CH

PLATEAU D'ÉQUILIBRE

Mode d'emploi

GB

BALANCE BOARD

Instructions for use

Technical line drawing of a circular mechanical component with radial blades and a central hub, labeled 'A' in top-left corner (no text or symbols on the diagram itself)

Line drawing of a woman standing on a balance scale with arms extended (no text or symbols)

Line drawing of a woman performing a seated exercise on a rotating platform (no text or symbols)

Line drawing of a woman performing a squat exercise on a balance scale (no text or symbols)

Line drawing of a person performing a plank exercise on a seesaw (no text or symbols)

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Lieferumfang 4

Technische Daten 4

Scope of delivery 16

Technical data 16

Correct use 16

Safety notes on use 16

Assembly 17

Training notes 17

Warm up 17

Exercises 17 - 18

Stretching 18

Care and storage 18

Disposal notes 19

3-year warranty 19

With your purchase you have decided on a high-quality product. Get to know the product before you start to use it.

Carefully read the following instructions for use. Use the product only as described and only for the given areas of application.

Keep these instructions safe. When passing the product on to a third party, always make sure that the documentation is included.

Scope of delivery

1 x Instructions for use
1 x Balance board
1 x Adapter

Technical data

This training device complies with DIN EN ISO 20957-1, DIN EN 957-2

Class H (home sector)

Maximum user weight: 100kg

Weight: Balance board: approx. 790g

Adapter: approx. 95g

Total area: ∅ ca. 39.6cm

Correct use

The Balance board was produced as a training device for deeper muscle groups, for the mobilisation 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 supervision and may not be used as a toy.
• Consult your doctor before beginning the exercises. Make sure that your health is at a suitable 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.

0,6m 0,6m 0,6m 0,6m

Particular caution - sk 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 condition. 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.

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 selection. 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 intensity gradually. The more frequently and more regularly you carry out the exercises the fitter and better you will feel.

Caution! Avoid excessive training density!

• 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. 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 approximately 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 maintaining 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.

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 muscles.
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 your upper body.
6. Pull your shoulder blades in to your spine and tense your arms.
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 your upper body.
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 forming a hollow back.
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, then in the other.
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.

Disposal notes

Dispose of the product and all associated components through an authorised waste disposal company or through your local authority facilities. 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, especially 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 guarantees 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

GB Service Great Britain

Tel.: [phone]

(£ 0.10/Min.)

E-Mail: [e-mail]

All items are also available for purchase directly from our online shop: www.delta-sport.info

DELTA-SPORT HANDELSKONTOR GMBH

Wragekamp 6 • D-22397 Hamburg

Version: 12/2015