IAN 304186 - Accessoire de fitness CRIVIT - Free user manual and instructions

USER MANUAL IAN 304186 CRIVIT

• Consult your doctor before beginning training. Please ensure that you are in a suitable state of health for the training.

• Always keep these operating instructions within reach together with the exercise instruc- tions.

• Please always remember to warm up before training and train in accordance with your cur- rent capabilities. Stop training immediately and consult a doctor if you experience com- plaints, weakness or fatigue.

• Only use the article on a solid, level surface and do not use it in the vicinity of stairs and steps.

• Please ensure that the article is standing secu rely on the floor so that it does not slip away.

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

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

• Safe training requires sufficient space. While training please ensure that there is at least 0.6m of space around you and the article in all directions. Particular caution – Risk of injury to children!

• Do not allow children to play with this article without supervision. Instruct them on the cor- rect use of the training equipment and supervi- se them. Only allow use if suitable to the men- tal and physical development of the children. This article is not suitable for use as a toy. Risk through wear

• The article may only be used if it is in perfect condition. Examine the article for damage or wear before each use. We can only guarantee the safety of the article if it is examined regularly for damage and wear. Do not use the article if it is damaged. Congratulations! 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 Training equipment in accordance with DIN EN ISO 20957-1 Scope: Domestic Max. user weight: 100kg Weight: Balance board: approx. 803g, Adapter: approx. 110g Total area: Ø approx. 39.6cm Date of manufacture (month/year): 11/2018 Intended use The article was manufactured as a piece of trai- ning equipment for deeper muscle groups, the mobilisation of joints, and improving the sense of balance. The article is designed for use in the private sphere and is not suitable for medical and com- mercial purposes. Safety notes on use Warning! Risk of injury!

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

• Only use the article for the intended purposes.

• The article may only be used under adult supervision and may not be used as a toy.15GB/IE

• Protect the article from high temperatures and moisture.

• Please check the height adapters regularly as these components are most susceptible to wear. Assembly You can perform the exercises at two degrees of difficulty. Add the attachment to the underside of the arti- cle in order to increase difficulty (figure A). Training notes The following exercises only represent a selec- tion. You can find further exercises in the relevant specialist literature.

• Warm up well before each training session.

• Do not train if you feel sick or unwell.

• If possible you should ask an experienced physiotherapist to show you the correct exe- cution of the exercises when you first carry them out.

• Only carry out the exercises for as long as you feel well and for as long as you are able to carry out the exercises correctly.

• Wear comfortable sport clothing and training shoes.

• Determine the frequency and intensity of the exercises yourself. Start slowly 2-3 times a week for 10 minutes per session and increase the frequency and exercise intensity gradually. The more frequently and regularly you carry out the exercises the fitter you will get and the better you will feel. Caution! Avoid training too intensely!

• 2-3 minutes per exercise are sufficient when you begin training. If you train daily then you can increase the duration to 5-10 minutes after approximately one week. However, the maxi- mum training time should not exceed 1 hour.

• Take adequate breaks between the exercises and drink enough fluids. Caution! If you experience discomfort or feel unwell stop the exercises immediately and contact 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 the relevant exercises 2 to 3 times each. Head and neck muscles

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

2. Repeat this movement 4 to 5 times.

3. Then circle your head, first in one direction

and then in the other. Arms and shoulders

1. Circle both your shoulders forwards at the

2. Change direction after one minute.

3. Then pull your shoulders towards your ears

and allow your shoulders to fall again.

4. Circle your arms forwards, first the right and

then the left, and then after approximately 1 minute circle them backwards. Important: Don’t forget to keep brea- thing in a relaxed manner! Leg muscles

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

ximately 20cm off the floor with your knee bent.

2. Circle the raised foot in one direction and then

change direction after several seconds.

3. Then switch to the other leg and repeat this

4. Lift your legs, one at a time, and take several

steps on the spot. Make sure that you only lift your legs far enough that you are able to keep your balance.16 GB/IE Important : Keep your stomach tensed throughout and bring your sternum for- wards in order to stabilise your spine in this position. Knee bends (figure D) Starting position

1. Stand on the article and bend your legs.

2. Tense your stomach muscles and straighten

your upper body to an upright position.

3. Keep your arms slightly bent and in front of

your body and squat.

4. Pull your shoulder blades in towards your

spine and hold your head as an extension of your spine.

5. Spread your weight evenly across your feet.

Your bent knees joints are behind your ankles.

6. Push your buttocks far back and your arms for

wards and upwards to balance this. You should be able to see your toes easily.

7. Hold this position for 3 seconds and then

stand up again. You should try to hold the article as horizontal as possible and not let it tip during the exercise.

8. Repeat the exercise 15 times for 3 sets.

Important : Always pay attention to the position of your knees. Planks (figure E) Starting position

1. Support yourself on the article with your lower

arms and palms and extend your legs back- wards. Support yourself on your knees. End position

2. Tense your stomach muscles and lift your

upper body. Your elbows are below your shoulders.

3. Go up on tiptoe so that your body forms a

line. Make sure your spread your weight evenly across your toes.

4. Hold your pelvis straight and avoid hollowing

5. Hold your head as an extension of your spine

and do not overextend it.

6. Hold this position for 30 seconds, rest, and

repeat the exercise 5 times. Suggested exercises Some of many exercises are illustrated below. Note! Only perform this exercise if you have full mobility in your ankles. If in doubt, contact your doctor. Standing balance exercise (figure B) Starting position

1. Step onto the article with care and extend

your arms to the sides. Ensure you place equal weight on both feet and keep your knees slightly bent.

2. First try to find your balance and to keep

the article as still as possible. Hold your pelvis straight and keep your upper body upright. End position

3. Tense your buttock and stomach muscles.

4. Pull your shoulder blades in towards your spine.

5. Tense your arms and form a slight double chin

in order to activate your neck muscles.

6. Rock from side to side. Make sure your move

ments are steady and regular.

7. Perform the exercise for 30 seconds, recover,

and repeat the exercise 5 times. Important : Keep your stomach muscles tense throughout in order to stabilise your lower back. Stomach muscle training (figure C) Starting position

1. Sit on the article and angle your legs.

2. Tense your stomach muscles and hold your

3. Pull your shoulder blades in towards your

spine and tense your arms.

4. Pull your feet upwards in order to tense your

5. Extend your arms to the side and lift your

feet off the floor. Keep both knees at the same height.

6. It is important for this exercise that you place

your weight on the centre of the article and not let it tip over.

7. Hold this position for 30 seconds, rest, and

repeat the exercise 5 times.17GB/IE Important: Keep your stomach tensed throughout to stabilise your lower back. Your elbows are always positi- oned below your shoulders. Keeping balance (figure F) Starting position

1. Lie on the middle of the article and hold your

arms extended forwards.

2. Extend your legs out backwards and go up on

tiptoe. End position

3. Tense your stomach muscles and hold your

arms at shoulder height and at an angle.

4. Lift your upper body and your angled arms

5. Hold your head as an extension of your spine

and do not overextend it.

6. Hold this position for 30 seconds, rest, and

repeat the exercise 5 times. Important: Keep your stomach muscles tense throughout in order to stabilise your lower back. Do not overextend your head. Lifting and lowering the buttocks (figure G) Starting position

1. Lie on your back on a mat with your heels in

the middle of the article. Your legs are bent and your arms are at the side of your body. End position

2. Tense your buttock and stomach muscles.

3. Lift your pelvis so that your upper body forms

a line with your legs. Your arms are extended close to the sides.

4. Your head and shoulders are on the mat.

5. Hold this position briefly.

6. Then lower your pelvis and repeat this exer-

cise 10-15 times for three sets. Important: Keep your back straight during the exercise and keep your sto- mach tense throughout. Lunge (figure H) Starting position

1. Stand with one foot on the article at a

distance of a little more than the length of one stride.

2. Your legs are slightly bent and the weight of

your back leg is spread evenly over the ball of your foot.

3. Hold your upper body straight and your pelvis

tipped slightly forwards. End position

4. Tense your stomach muscles, pull your shoul-

der blades in towards your spine, and hold your head as an extension of your spine.

5. Lower your back leg until it is at a 90-degree

angle. Your upper body stays straight. Keep your balance and do not turn your knee.

6. Hold this position for 3 seconds and then

come up again. While performing this exercise you should try to keep the article as horizontal as possible and not let it tip.

7. Repeat this exercise 15 times for 3 sets.

Important: Always pay attention to the position of your knees. Lifting and lowering the buttocks (figure I) Starting position

1. Sit on a mat in front of the article.

2. Support yourself with your hands on the sides

of the article. Your arms are slightly bent and your elbows are facing away from you.

3. Extend your legs, keeping them slightly bent,

and place your heels on the mat. End position

4. Tense your buttock and stomach muscles.

5. Pull your shoulder blades in towards your

6. Lift your pelvis so that your arms are almost

fully extended. Make sure you do not extend your arms fully.

7. Hold your balance and keep your shoulders

down throughout. The article should remain straight.

8. Stay in this position briefly and then lower

9. Repeat the exercise 10 -15 times in three sets.

Important: Keep your back straight during the exercise and your shoul- ders down. Make sure you keep your balance.18 GB/IE 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: 304186 Service Great Britain Tel.: [phone] E-Mail: [e-mail] Service Ireland Tel.: [phone] (0,08 EUR/Min., (peak)) (0,06 EUR/Min., (off peak)) E-Mail: [e-mail] Stretching Take enough time after each training session to stretch. The following is a description of a simple exercise. Carry out the stretching exercise three times on each side for 15-30 seconds.

1. Stand upright and lift one foot off the floor.

2. Circle your foot slowly, first in one direction

and then in the other.

3. Change feet after a while.

Important: Please ensure that your thighs are parallel to one another. Your pelvis is pushed forwards and your upper body stays upright. Care and storage Always store the article in clean and dry conditi- on at room temperature. IMPORTANT! Only clean the article with water, never with aggressive cleaning agents. Then wipe it dry with a cleaning cloth. 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.19FR/BE