IAN 304863 - Tapis de fitness CRIVIT - Free user manual and instructions

USER MANUAL IAN 304863 CRIVIT

• Consult your doctor before you start exer- cising. Ensure that you are well enough to exercise.

• Don’t forget to warm up before exercising and to exercise at the appropriate level for you. If you over-exert yourself, you are at risk of serious injury. If you experience any symp- toms, or feel weak or tired, stop exercising immediately and contact your doctor.

• Keep the instructions for the exercises to hand at all times.

• You need an area of approx. 0.6m of additi- onal clear space around your exercise mat (fig. G).

• Exercise only on a flat and slip-free surface.

• Do not use the product near stairs or steps.

• Do not use the product near an open fire or stove.

• The product must not be used in water or for swimming! It does not provide support in the water nor is it suitable as a swimming aid. The surface of the product may be damaged by salt water or chlorine. Special care required - danger of injury to children!

• Do not allow children to use this product unsupervised. Show them how the exercise mat is used correctly and supervise them at all times. Allow them to use it only if they are phy- sically and intellectually mature enough to do so. This product is not suitable for use as a toy. Risk of wear and tear

• The product may only be used in perfect condition. Check the product before use for damage or signs of wear. The product’s safety can only be guaranteed if it is checked regu- larly for damage and wear and tear. You should not use it if it is damaged. Preventing damage

• Avoid contact with sharp, hot, pointed or dangerous objects. Unrolling and rolling up the product Remove the loops of the strap from the product and roll it out. When it is not in use, roll it up and place both strap loops around the product. General advice on how to exercise safely During exercise

• Wear comfortable sports clothing and trainers.

• Warm up before exercising and cool down gradually.

• Take adequate breaks between exercises and drink sufficient water.

• If you have not exercised recently, do not over-exert yourself. Increase the intensity of your exercise slowly.25

• Do all exercises steadily without sudden movements.

• Ensure your breathing is regular. Exhale when exerting yourself and inhale when relaxing.

• Ensure your posture is correct when exercising. General exercise plan Make an exercise plan appropriate to your needs with exercise sequences consisting of 6-8 exercises. Please note the following guidelines:

• An exercise sequence should consist of approx. 15 repetitions of an exercise.

• Each exercise sequence can be repeated 3 times.

• You should take a break of 30 seconds between exercise sequences.

• In order to build up muscle tone, work with fewer repetitions but with heavier weights. For endurance training, work with more repetitions and lighter weights.

• Warm up all your muscles before each unit of exercise.

• We also recommend stretching after each unit of exercise. Warming up Ensure you have enough time to warm up before each exercise session. See below for some simple exercises. You should repeat each exercise 2 or 3 times. Neck muscles

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

the right. Repeat this movement 4-5 times.

2. Circle your head slowly in one direction, and

then in the other direction. Arms and shoulders

1. Link your hands behind your back and move

them carefully upwards. If you bend your upper body forwards, you will warm up all your muscles in that area.

2. Circle your shoulders in a forwards direction

and then change direction after a minute.

3. Move your shoulders up towards your ears

and then let them fall again.

4. Rotate your left arm forwards for a minute,

and then do the same thing backwards for a minute. Important: Don’t forget to breathe evenly! Suggested exercises Below, you will find a few exercises suggestions. There are many more you can do. Back and shoulder tension (fig. A) Starting position

1. Lie on your stomach on the exercise mat with

2. Place your arms at right angles to your

shoulders. Your palms should be face down and you should be looking down at the exercise mat. Final position

3. Tense your abdominal muscles and raise your

arms as high as you can. Keep your chest on the mat so as not to raise your upper body too high.

4. While raising your arms, draw your shoulder

blades towards your spine. Your head should be in line with your spine and your shoulders should remain down.

5. Stay in this position for a moment and then go

back slowly to the starting position.

6. Repeat this exercise 10-15 times in

3 sequences. Note: Be aware of your body tension during this exercise. Keep your head in line with your spine and keep your shoulders down. Push-up on knees (fig. B) Starting position

1. Lie on your stomach on the exercise mat.

2. Support yourself with your knees and

straighten both your arms. Keep your upper arms at right angles to your body. Ensure that your hands are below your shoulders.

3. Lift your lower legs and feet.

4. Tighten your arm, back and abdominal

muscles. Look down at the exercise mat. Keep your elbows facing outwards. GB26 GB Final position

3. Tighten your abdominal muscles and lift your

4. While lifting your arms, draw your shoulder

blades in towards your spine. Your head should be in line with your spine, and your shoulders should be down.

5. Stay in this position for a moment and then

go slowly back to the starting position.

6. Repeat this exercise 10-15 times in

3 sequences. Important: Be aware of your body tension during this exercise. Keep your head in line with your spine and your shoulders down. Hands and knees position (fig. E) Starting position

1. Position yourself on your hands and knees on

2. Lift one leg parallel to the floor.

3. Tighten your abdominal muscles. Look down

at the exercise mat.

4. Raise your leg. Your leg should be at a right

angle and the sole of your foot should face upwards.

5. Your head should be in line with your spine,

and your shoulders should be down.

6. Stay in this position for a moment and then

go slowly back to the starting position.

7. Repeat this exercise 10-15 times in

3 sequences and then change legs. Important: Be aware of your body tension during this exercise. Keep your head in line with your spine and your shoulders down. Leg raise in side position (Fig. F) Starting position

1. Lie on your side on the exercise mat with your

legs straight. Your top leg should rest on your bottom leg and your head should rest on your lower arm which should be straight.

2. Place the other hand in front of your upper

body on the mat. Final position

3. Tighten your abdominal muscles and ensure

that your body is straight.

5. Bend your arms and lower your upper body

until it is almost on the exercise mat. Your elbows should be facing outwards.

6. Your head should be in line with your spine,

and your shoulders should be down. Keep your body tensed.

7. Stay in this position for a moment and then go

slowly back to the starting position.

8. Repeat this exercise 10-15 times in

3 sequences. Important: Be aware of your body tension during this exercise. Keep your knees, hips and upper body in line. Side push-up, hip raise (fig. C) Starting position

1. Lie on your side on the exercise mat with your

legs straight. Your top leg should rest on your bottom leg.

2. Support yourself with your bottom lower

arm. Ensure that your lower arm is below your shoulder and your upper arm is in line with your shoulder. Your hand of your supporting arm should be palm up, and your other arm should rest lightly on your upper hip. Final position

3. Tighten your buttocks and abdominal muscles

and raise your body in alignment. Your top leg should rest on your bottom leg.

4. Draw your shoulder blades towards your

spine. Your head should be in line with your spine and your shoulders should be down.

5. Stay in this position for a moment and then go

slowly back to the starting position.

6. Repeat this exercise 10-15 times in

3 sequences and then change sides. Important: Be aware of your body tension during this exercise. Keep your head in line with your spine and your shoulders down. Crunch-up (fig. D) Starting position

1. Lie on your back on the exercise mat and

raise your legs until your knees are above your hips. Ensure that your knees are slightly bent.

2. Lift your upper body and stretch up your arms.27

4. Raise your top leg as far as you can.

Your head should be in line with your spine, and your shoulders should be down.

5. Stay in this position for a moment and then

go slowly back to the starting position.

6. Repeat this exercise 10-15 times in

3 sequences and then change sides. Important: Be aware of your body tension during this exercise and keep your body straight. Keep your head in line with your spine and your shoulders down. Stretching Ensure you have enough time to stretch after each exercise session. In the following, we will show you a few simple stretching exercises. You should do these exercises 3 times on each side, with each exercise lasting 30-40 seconds. Neck muscles

1. Lie down in a relaxed position. Use your hand

to move your head gently to the left, and then to the right. This exercise will help you stretch the side of your neck. Arms and shoulders

1. Sit up with your knees slightly bent.

2. Place your right arm behind your head until

your right hand is between your shoulder blades.

3. Take hold of your right elbow with your left

hand and pull it down.

4. Change sides and repeat the exercise.

• Keep the product clean and dry and store it at room temperature.

• IMPORTANT! Never clean the product with aggressive cleaning agents. Only wipe clean with a dry cleaning cloth.

• The product should only be rolled up when it is dry.

• Protect the product from extreme temperature, sun and damp. If the product is stored or used in unsuitable conditions, this can lead to pre- mature wear and tear, which may cause injuries. Disposal Dispose of the article and the packaging materi- als in accordance with current local regulations. Packaging materials such as foil bags are not suitable to be given to children. Keep the packa- ging materials out of the reach of children. Notes on the guarantee and service handling 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: 304863 Service Great Britain Tel.: [phone] (£ 0.10/Min.) E-Mail: [e-mail] GB28