IAN 317443 - Fitness Equipment CRIVIT - Free user manual and instructions

USER MANUAL IAN 317443 CRIVIT

• Consult your physician before beginning your exercise program. Verify you are physically fit to exercise.

• Please note the maximum weight capacity of 120kg. Exceeding the weight limit may damage the product and impair its function.

• Always keep the instructions for use including exercise instructions handy.

• In the event of discomfort, weakness or fatigue, stop immediately and contact your physician!

• Exercising safely requires ample room. Perform the exercises an ample distance from objects and other persons to ensure nobody will be injured.

• Pregnant women should consult their physician before exercising.

• Always exercise on a flat, non-slip surface.

• Do not use the product near stairs or landings.

• For indoor use only, on a suitable ground.

• Exercising safely requires ample room. When exercising, keep at least 0.6m clear around you and the product (Fig. I). Caution – risk of injury for children!

• Do not allow children to use this product unsupervised. Instruct them in the correct use and keep supervising them. Only allow them to use the product if the mental and physical development of the children allows this. This product is not suitable as a toy. Preventing property damage

• Check the product for damage and wear before every use. If the shell is damaged, discontinue use of the product.

• Inflatable products are sensitive to the cold. Therefore never unfold or inflate the product in temperatures below 15 °C!

• Keep the product away from sunlight. Air expanding in the hot sun must be compensated by bleeding air.

• Avoid contact with sharp, hot, pointy or dangerous objects. Verify the area you will be exercising in is free from pointy objects.

• Always inflate the product with a suitable pump. The valve may otherwise be damaged.

• Do not overinflate to prevent product damage.

• Close the valve tightly after inflating.

• Never use a compressor or compressed air bottle to inflate this product. Doing so may damage the product. Inflating Attention!

• Must be inflated by an adult.

• Do not inflate by mouth, as this may cause dizziness.

• Inflate this product with a standard foot pump or double action air pump with a suitable adapter.

• Then close the product with the designated valve stem. Deflating Remove the valve stem and allow the air to slowly escape. Or remove the valve stem and insert the deflating tube into the valve to deflate the ball faster. Note! Never use sharp or sharp-edged objects to remove the valve stem. This poses an acute risk of product damage. Exercise notices The following exercises are only a selection of many. For additional exercises please refer to the respective technical literature.

• Warm up well before each session.

• Do not exercise if you are sick or do not feel well.

• If possible, have a physical therapist show you how to perform the exercises correctly before performing them for the first time.

• Only perform the exercises as long as you are feeling well, or as long as you are able to perform it correctly.

• Wear comfortable sportswear and trainers.

• Determine the frequency and intensity of the exercises yourself. Start slowly, exercising 2 to 3 times per week for 10 minutes each and gradually increase the frequency and inten- sity. The more frequently and regularly you exercise, the more fit and well you will feel. Attention! Avoid exercising too intensely!

• When starting to exercise, 2-3 minutes per exercise will suffice. When exercising daily, after about one week you may increase the duration to 5-10 minutes. The maximum time exercising should not be more than 1 hour.

• Rest adequately between exercises and drink plenty of water. Attention! If you feel discomfort or feel unwell, stop exercising immediately and contact your physician. Warm up Allow adequate time to warm up before exercising. Below you will find some simple warm-up exercises. Repeat the respective exercises 2 to 3 times. Warming up the neck

1. Slowly turn your head to the left and to the

2. Repeat this exercise 4 to 5 times.

3. Then slowly rotate your head, first to one

side, then the other. Warming up the arms and shoulders

1. Rotate both arms forward.

2. After one minute change directions.

3. Then draw your shoulders up toward your

ears and drop your shoulders.

4. Rotate your arms forward, alternating the

right and left, and after about 1 minute rotate your arms backwards. Important: Don’t forget to continue breathing calmly! Warming up the legs

1. Stand on one leg and raise the other leg ap-

prox. 20 cm off the ground wit the knee bent.

2. First rotate the raised foot in one direction,

then switch directions after a few seconds.

3. Then switch legs and repeat this exercise.

4. Raise your legs one at a time and walk a

few steps in place. Be sure to only raise your legs enough to stay well balanced. Suggested exercises Side core exercises (Fig. A) Starting position

1. Lie on your back on an exercise mat with the

product between your shoulder blades.16 GB/IE

2. Bend your legs and extend your arms to the

slightly to the side, alternating between right and left. Keep your shoulders parallel to the ground.

4. Keep your head in extension of your spine

and your shoulders down.

5. Hold this position for a moment, then slowly

return to the starting position.

6. Perform 3 sets of 10-15 reps of this exercise.

Important: Keep your body tight and the shoulders parallel to the ground during this exercise. Obliques exercise (Fig. B) Starting position

1. Lie on your back on an exercise mat with the

product under the sacrum, arms next to your body.

2. Bend both legs and draw them toward your

3. Tighten your abdomen and legs.

Slowly lower your legs toward the ground.

4. Keep your head in extension of your spine

and your shoulders down.

5. Hold this position for a moment, then slowly

return to the starting position.

6. Perform 3 sets of 10-15 reps of this exercise.

Important: Keep your body tight and your upper body against the ground during this exercise Leg raises (Fig. C) Starting position

1. Lie on your back on an exercise mat, arms

2. Hold the product between your feet and

raise your legs by 90°. Attention! Keep your back against the ground. End position

3. Tighten your abdomen and legs. Slowly

lower your legs toward the ground and raise them again just before they touch the ground.

4. Keep your head in extension of your spine

and your shoulders down.

5. Perform 3 sets of 10-15 reps of this exercise.

Important: Keep your body tight and keep your back against the ground during this exercise. Pelvic tilt (Fig. D) Starting position

1. Lie on your back on an exercise mat with the

product between your knees, arms next to your body.

2. Bend your knees with the feet flat on the

ground. End position

3. Tighten your abdomen and legs. Raise your

pelvis off the ground. Keep your trunk straight.

4. Keep your head in extension of your spine

and your shoulders down.

5. Hold this position for a moment, then slowly

return to the starting position.

6. Perform 3 sets of 10-15 reps of this exercise.

Important: Keep your body tight and the trunk straight during this exercise. Superman (Fig. E) Starting position

1. Lie on your stomach on an exercise mat,

2. Extend your arms forward past your head

and hold the product with your hands. Look at the ground. End position

3. Tighten your arms, legs and abdomen and

raise your arms and legs up as far as possi- ble. Keep your eyes on the product.

4. Whilst raising your arms, draw the shoulder

blades toward the spine. Keep your head in extension of your spine and the shoulders down.

5. Hold this position for a moment, then slowly

return to the starting position.

6. Perform 3 sets of 10-15 reps of this exercise.

Important: Keep your body tight dur- ing this exercise.17GB/IE Advanced reach (Fig. F) Starting position

1. Take a quadruped position on an exercise

2. Raise the left foot off the ground.

Hold one product in your right hand and raise the arm forward at a right angle. End position

3. Tighten the arms, abdomen and legs. Look

at the ground. Extend the right arm forward and the left leg to the back.

4. Keep your head in extension of your spine

and your shoulders down.

5. Hold this position for a moment, then slowly

return to the starting position.

6. Perform 3 sets of 10-15 reps of this exercise,

then switch sides. Important: Be sure to keep your body tight during this exercise. Hold your head in extension of the spine and your shoulders down. Sit-backs (Fig. G) Starting position

1. Sit on an exercise mat with your knees bent,

holding the product between your knees.

2. Lean your upper body slightly back. Extend

your arms forward, parallel to the ground. End position

3. Tighten your abdomen. Lower your upper

body toward the ground.

4. Draw the shoulder blades toward the spine.

Keep your head in extension of your spine and the shoulders down.

5. Hold this position for a moment, then slowly

return to the starting position.

6. Perform 3 sets of 10-15 reps of this exercise.

Important: Be sure to keep your body tight during this exercise. Hold your head in extension of the spine and your shoulders down. Reach through (Fig. H) Starting position

1. Take a quadruped position on an exercise

mat, kneeling on the product with your right knee.

2. Your toes touch the ground.

3. Tighten the arms, abdomen and legs.

Raise the left leg to the back. Move your right arm behind the left arm and to the side. Keep your eyes on the extended arm.

4. Keep your head in extension of your spine

and your shoulders down.

5. Hold this position for a moment, then slowly

return to the starting position.

6. Perform 3 sets of 10-15 reps of this exercise,

then switch sides. Important: Be sure to keep your body tight during this exercise. Hold your head in extension of the spine and your shoulders down. Stretching Allow plenty of time to stretch after every workout. Below you will find some simple warm-up exercises. Each exercises should be performed 3 times per side, for about 15-30 seconds. Neck muscles

1. Stand in a relaxed position. Use one hand

to first gently move your neck to the left, then the right. This exercise will stretch the side of your neck. Arms and Shoulders

1. Stand up straight with your knees slightly

2. Move your right arm behind your head until

the right hand is between your shoulder blades.

3. Grab your right elbow with your left hand

4. Switch sides and repeat this exercise.

1. Stand up straight and raise one foot off

2. Rotate it slowly, first in one direction then

3. After a while, switch feet.