IAN 356146 - Fitness Equipment CRIVIT - Free user manual and instructions

USER MANUAL IAN 356146 CRIVIT

Training appliance form A is compliant with DIN 32935. Maximum possible stretch length Date of manufacture (month/year): 10/2020 Intended use This product was developed as an exercise tool to provide you with a full-body workout. The product is intended for private use and is not suitable for medical or commercial use. Safety information Warning! Risk of injury!

• Consult your doctor before you start training. Make sure you are healthy enough to train.

• Always remember to warm up before training and train according to your current perfor- mance ability. High exertion and overtraining can lead to serious injuries. Stop exercising immediately and contact a doctor if you expe- rience pain, weakness or fatigue.

• The product may only be used under adult supervision and must not be used as a toy.

• Always keep the instructions for use with the exercise instructions readily available.

• You need sufficient space to train safely. Exercise with enough space between you and other people and objects so that no one can be injured.

• Train on a flat, non-slip surface only.

• Do not use the product near steps or landings.

• Never pull the product towards your face and never wrap it around your head, neck or chest.

• Do not pull the expander beyond the maxi- mum possible stretch length of 185cm!

• There must be an area of approx. 0.6m of space around the training area (Fig. J).

• The elastomers of the expander must be kept away from direct sunlight. Extra caution – risk of injury to children!

• Do not allow children to use this product un- supervised. Show them the correct use of the exercise tool and supervise them. Only allow the use of the product if the child’s mental and physical development allows it. This product is not a toy. Dangers due to wear and tear

• The product may only be used if it is in perfect condition. Check the product for damage or wear before each use. The safety of the prod- uct can only be guaranteed if it is regularly inspected for damage and wear and tear. If damaged, it must not be used anymore.

• Pay special attention to the expander band when inspecting the product. If you notice cracks in the plastic parts or the expander band, do not continue to use the product.

• Use only original replacement parts.

• Protect the product from extreme tempera- tures, sun and dampness. Improper stor- age and use of the product could lead to premature wear and tear, which could result in injury. GB/IE/NI8 Before training Expander bands You can set the individual resistance and thus the number of expander bands for each exercise by removing or adding expander bands. Note: before your workout, check the expand- er bands to see if they show any cracks or damage! You must not continue to use the product if it is damaged! Removing or adding expander bands (Fig. A) The number of expander bands determines how the intensity is increased or decreased. Important: if you are using only one expander band, it must be fastened to the middle of the handle. If you are using two expander bands, they must be fastened on the outside! To remove or add an expander band, use the clips (1a) on both ends to remove the expander bands from the holes in the handles (1), or use the clips to refasten the expander bands to the handles. General training instructions Training procedure

• Wear comfortable sports clothing and athletic shoes.

• Warm up before each training session and end the session gradually.

• Take sufficient breaks between the exercises and keep yourself sufficiently hydrated.

• If you are a beginner, never train with too much intensity. Increase the intensity of the training sessions slowly.

• Perform all exercises smoothly, not jerkily or fast.

• Be sure to breathe steadily. Exhale during exertion and inhale upon release.

• Maintain correct body posture while exercis- ing. General training plan Create a training plan that suits your needs with sets of 6–8 exercises. Pay attention to the following fundamentals:

• A set should consist of approx. 15 repetitions of one exercise.

• Each set can be repeated 3 times.

• You should take a 30-second break between each set.

• Warm up your different muscle groups well before each training session.

• We also recommend stretching after each training session. Warming up Take sufficient time before each training session to warm up. Some simple exercises to do this are shown below. You should repeat each exercise 2 to 3 times. Neck muscles

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

right. Repeat this movement 4 to 5 times.

2. Rotate your head slowly, first in one direction,

then in the other. Arms and shoulders

1. Clasp your hands behind your back and pull

them carefully upwards. If you bend your up- per body forwards at the same time, all your muscles will be maximally warmed up.

2. Rotate both shoulders forwards at the same

time and change direction after one minute.

3. Pull your shoulders up to your ears and then

let them drop again.

4. Circle your right and left arms alternately for-

wards and then, after one minute, backwards. Important: don’t forget to keep breath- ing steadily! Leg muscles

1. Stand on one leg and lift the other leg, with

the knee bent, approx. 20cm off the floor.

2. Rotate your raised foot first in one direction,

then change direction after a few seconds.

3. Switch legs and repeat this exercise.

4. Lift your legs one after another and take a few

steps on the spot. Make sure you only lift your legs to a height where you are still able to maintain your balance well. GB/IE/NI9GB/IE/NI Exercise suggestions Below are a selection of possible exercises. Biceps (Fig. B) Starting position

1. Stand with your feet hip-width apart, with your

legs slightly bent, and place equal weight on both feet. Your upper body is upright.

2. Hold down one handle with your left foot.

3. Grab the other handle with your left hand.

Place your other arm on your hip.

4. Pull your left forearm forward until it is parallel

to the floor. Your upper arm is resting closely against your body. The back of your hand is facing downward. End position

5. Tense your arm and abdominal muscles and

pull your forearm in front of you up to shoul- der height. The back of your hand is facing forward. Your wrist remains straight. Pull your shoulder blades towards your spine. Your head is an extension of your spine and your shoulders are lowered.

6. Stay in this position for a moment and then

slowly go back to your starting position.

7. Repeat the exercise 10 to 15 times in three

sets and then switch sides. Important: make sure that your upper body remains straight. Maintain arm tension. Your upper arm is resting closely against your body. Your wrist remains straight. Deltoids (Fig. C) Starting position

1. Stand with your feet hip-width apart, with your

legs slightly bent, and place equal weight on both feet. Your upper body is upright.

2. Hold down one handle with your left foot.

3. Grab one handle with your left hand. The

back of your hand is facing outward. Your arm is slightly bent. Place your other arm on your hip. End position

4. Tense your abdominal, leg and buttock

muscles and pull your left arm to the side up to shoulder height. The back of your hand is facing upward. Your wrist remains straight. Pull your shoulder blades towards your spine. Your head is an extension of your spine and your shoulders are lowered.

5. Stay in this position for a moment and then

slowly go back to your starting position.

6. Repeat the exercise 10 to 15 times in three

sets and then switch the position of your legs. Important: make sure that your pelvis remains straight. Only lift your arm up to shoulder height. Back, trapezius and back shoulder muscles (Fig. D) Starting position

1. Stand with your feet hip-width apart, with your

legs slightly bent, and place equal weight on both feet. Your upper body is upright.

2. Grab the handles with both hands and hold

your arms slightly bent in front of you at chest level. The backs of your hands are pointing outwards. Your wrists remain straight. End position

3. Tense your arm muscles. Use both arms to pull

the expander out to the sides. Pull your shoul- der blades towards your spine. Your head is an extension of your spine and your shoulders are lowered.

4. Stay in this position for a moment and then

slowly go back to your starting position.

5. Repeat the exercise 10 to 15 times in three

sets. Important: make sure that your upper body remains straight. Your wrists remain straight. Side abdominal muscles (Fig. E) Starting position

1. Stand with your feet hip-width apart, with your

legs slightly bent, and place equal weight on both feet. Your upper body is upright.

2. Hold down one handle with your left foot.

3. Grab the other handle with your left hand.

Place your other arm on your hip.

4. Pull your forearm forward until it is parallel

to the floor. Your upper arm is resting closely against your body. The back of your hand is facing downward.10 End position

5. Tense your arm and abdominal muscles and

pull your forearm in front of you up to shoul- der height. The back of your hand is facing forward. Your wrist remains straight. Pull your shoulder blades towards your spine. Your head is an extension of your spine and your shoulders are lowered.

6. Turn your upper body to the side as far as

possible and keep your pelvis straight.

7. Stay in this position for a moment and then

slowly go back to your starting position.

8. Repeat the exercise 10 to 15 times in three

sets and then switch sides. Important: make sure that your pelvis remains straight and your upper arm stays close against your body. Trapezius and shoulder muscles (Fig. F) Starting position

1. Stand with your feet hip-width apart, with your

legs slightly bent, and place equal weight on both feet. Your upper body is upright.

2. Hold down one handle with your left foot.

3. Grab the other handle with both hands. The

backs of your hands are pointing outwards. Your arms are slightly bent and at hip height. End position

4. Tense your arm muscles.

5. Pull the expander up to chest height. Bring

your elbows up and maintain tension in the expander.

6. Stay in this position for a moment and then

slowly go back to your starting position.

7. Repeat the exercise 10 to 15 times in three

sets. Important: make sure that your upper body remains straight and you let your legs bend slightly. Chest, shoulder and triceps muscles (Fig. G) Starting position

1. Stand with your feet hip-width apart, with your

legs slightly bent, and place equal weight on both feet. Your upper body is upright.

2. Position the expander on your back and grab

both handles. The backs of your hands are pointing outwards.

3. Your arms are close to your body, bent and at

chest height. End position

4. Tense your arm muscles and simultaneously

push both arms forward horizontally.

5. Stay in this position for a moment and then

slowly go back to your starting position.

6. Repeat the exercise 10 to 15 times in three

sets and then switch sides. Important: make sure that your upper body remains straight. Large back muscles (Fig. H) Starting position

1. Stand with your feet hip-width apart, with your

legs slightly bent, and place equal weight on both feet. Your upper body is upright.

2. Grab both handles and hold the expander

over your head. The backs of your hands are facing inward. End position

3. Tense your arm muscles.

4. Pull the expander out to the sides at shoulder

5. Stay in this position for a moment and then

slowly go back to your starting position.

6. Repeat the exercise 10 to 15 times in three

sets and then switch sides. Important: make sure that your upper body remains straight and you let your legs bend slightly. Straight arm lift (Fig. I) Starting position

1. Stand with your feet hip-width apart, with your

legs slightly bent, and place equal weight on both feet.

2. Hold down one handle with your left foot.

3. Grab the other handle with your left hand.

Place your other arm on your hip.

4. Position your upper body upright and tense

your abdominal muscles.

5. Your left arm is pointing downward, with the

back of your hand facing forward. Place your other arm on your hip. GB/IE/NI11 End position

6. Tense your arm muscles and pull your left

arm up to shoulder height. Your head is an extension of your spine and your shoulders are lowered.

7. Stay in this position for a moment and then

slowly go back to your starting position.

8. Repeat the exercise 10 to 15 times in three

sets and then switch sides. Important: make sure that your upper body remains straight. Stretching Take sufficient time to stretch after each training session. Some simple exercises to do this are shown below. You should perform each exercise 3 times per side for 15–30 seconds. Neck muscles

1. Stand in a relaxed posture. Pull your head

gently to one side with one hand, first to the left and then to the right. This exercise stretch- es the sides of your neck. Arms and shoulders

1. Stand up straight with your knees slightly bent.

2. Bend your right arm behind your head until

your right hand is between your shoulder blades.

3. Grip your right elbow with your left hand and

4. Change sides and repeat the exercise.

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

2. Rotate it slowly first in one direction, then in

3. Switch feet after a while.