IAN 277977 - Fitness mats CRIVIT - Free user manual and instructions

USER MANUAL IAN 277977 CRIVIT

Woman performing a side-lying exercise on a mat, with an inset image of a CRWIT cable wrapped around it (no text or symbols on the main subject)

FITNESSMATTE / EXERCISE MAT / TAPIS DE FITNESS

DE AT CH

FITNESSMATTE

Operation and safety notes

NL BE

FITNESSMAT

GB/IE Operation and safety notes Page 12

Two sequential illustrations of a person performing a prone exercise on a mat, showing posture changes (no text or symbols)

Illustration of a person performing a plank exercise on a mat, showing two sequential poses (no text or symbols)

Illustration of two human side plank exercises on a mat, showing different postures (no text or symbols)

D

Illustration of a person performing a sit-up exercise on a mat, showing two sequential poses with arrows indicating motion (no text or symbols)

E

Illustration of a person performing two different postures on a mat, one climbing and the other stretching with a shaded area indicating movement (no text or symbols)

F

Illustration showing two different leg raise exercise poses: one lying flat on a mat, the other standing with one leg raised and one highlighted with an arrow (no text or symbols)

G

0,6m0,6m 0,6m0,6m

Intended use......Page 13

Technical data......Page 13

Scope of delivery....Page 13

Safety instructions....Page 13

General training tips....Page 14

General training planning....Page 14

Warming up....Page 15

Unrolling and rolling up the product....Page 15

Exercises Page 15

Stretching Page 17

Cleaning, maintenance and storage......Page 17

Disposal Page 17

Warranty Page 17

Warranty claim procedure......Page 18

Service Page 18

List of pictograms used

Safety information

Instructions for use

Exercise mat

- Introduction

We congratulate you on the purchase of your new product. You have chosen a high quality product. Familiarise yourself with the product before using it for the first time. In addition, please carefully refer to the operating instructions and the safety advice below. Only use the product as instructed and only for the indicated field of application. Keep these instructions in a safe place. If you pass the product on to anyone else, please ensure that you also pass on all the documentation with it.

Intendeduse

This product is solely intended for private use and is not suitable for medical or commercial purposes.

●Technicaldata

Dimensions: approx. 180 x 60 x 1 cm

Weight: approx. 1080 g

Date of manufacture (month/year): 07/2022

- Scope of delivery

1 exercise mat
1 shoulder strap
1 set of instructions for use

Safety instructions

PLEASE READ THE OPERATING INSTRUCTIONS PRIOR TO USE! PLEASE KEEP INSTRUCTIONS FOR USE IN A SAFE PLACE!

DANGHRONING!

LIFE AND RISK OF ACCIDENTS FOR INFANTS AND CHILDREN!

Never leave children unsupervised with the packaging material. The packaging material poses a suffocation hazard. Children frequently underestimate the dangers. Always keep children away from the product.

CAUTION! RISK OF INJURY!

• Do not allow children to use the product unsupervised.
  If you allow children to use the equipment you should take their mental and physical development and above all their liveliness into consideration. You should supervise the children and above all show them how to use the equipment correctly. Training equipment by no means is suitable as toy.
  In particular, make children aware that this product is not a toy.
• Store out of the reach of children when not in use. In order to rule out the risk of injury, children must not be within reach of the product during training.

CAUTION! RISK OF INJURY!

Before training for the first time, have a doctor perform a general check-up and have any cardiac, circulatory or orthopaedic problems checked. Immediately stop the training session and consult a doctor if you feel any pain or do not feel well.
■ Always remember to warm up before training and train in accordance with your current abilities. Excessive strain and exercises which are too intense may cause serious injuries. If you experience pain, weakness or fatigue, stop training immediately and contact a doctor.
Pay attention to your body's signals. Incorrect or excessive exercise can damage your health.

During exercise, if you ever feel pain, tightness in the chest, irregular heartbeat, extreme shortness of breath, dizziness or lightheadedness, stop exercising immediately and consult your physician.

■ Pregnant women should only undertake training following consultation with their doctor.
- Check the product for damage and / or wear and tear before using it.
- Do not use the product if it is damaged.
- Do not use the product near steps or ledges.
■ Never use the product near open fire or ovens.
The product must not be used in water or for swimming! It offers neither support on the water surface nor is it suitable as a swimming aid. Salt and chlorinated water can damage the surface of the product.
■ Store the product in a dry location after use. Do not leave the product unattended.
■ Safe training requires ample room. Keep at least 0.6 m clear around you and the product whilst training (Fig. G).
The product was tested according to ISO 20957-1. It is intended only for domestic use.
■ Wear suitable clothing and footwear with non-slip soles whilst training.
■ Only use the product on a flat, non-slip surface.

Danger due to wear

• Only use the product if it is in perfect condition. Check the product for damage or wear before every use. The safety of the product can only be guaranteed if it is regularly checked for damage and wear. Discontinue use if damaged.
• When storing the product, protect it from extreme temperatures, direct sunlight and moisture. Improper storage and use of the product can lead to premature wear, which can lead to injuries.

Risk of property damage!

- Avoid contact of the product with sharp, hot or dangerous objects.

- General training tips

■ Warm up properly before each training session and cool down gradually after.
■ Do not train if you feel ill or unwell.
- Pay attention to correct posture whilst completing the exercises.
If possible, allow an experienced physiotherapist to show you the correct execution of the exercises the first time.
If you have not exercised recently, do not over-exert yourself. Increase the intensity of your exercise slowly.
■ Perform all exercises steadily, not in a fast or jerky manner.
■ Make sure to breathe evenly. Breathe out when exerting effort and in when releasing.
■ Only perform the exercises for as long as you feel comfortable, or for as long as you can perform the exercise correctly.
Take a sufficient rest between the exercises and drink enough.
■ Wear comfortable sports clothing and trainers.

- General training planning

Create a training plan tailored to your needs consisting of 6 to 8 exercises.

Please note the following:

■ Decide the frequency and intensity of the exercises yourself. Begin slowly with 2 to 3 training sessions per week, each lasting 10 minutes, and increase the frequency and intensity of the exercises gradually. The more often and regularly you carry out the exercises, the fitter and better you will feel.
A set of exercises consists of approx. 15 repetitions of an exercise.
■ An exercise set can be repeated 3 times.
■ Rest 30 seconds between sets of exercises.
■ Work with fewer repetitions but with a higher load if you want to build muscle.
■ Warm up muscle groups before each workout.
We recommend stretching after each training session.

- Warming up

Before each training session, take sufficient time to warm up your muscles. The following exercises only represent a selection. You can find further exercises in the relevant literature. It is recommended that you repeat each exercise 2 - 3 times.

Warming up your head and neck muscles:

☐ Turn your head slowly to the left and to the right. Repeat the movement 4 to 5 times.
☐ Then make slow circles with your head, first in one direction and then in the other.

Warming up your arm and shoulder muscles:

☐ Cross your hands behind your back and carefully move them upwards. When doing so, bend your upper body forward to warm up the muscles.
☐ Circle both your shoulders forwards at the same time. Change direction after one minute.
Draw your shoulders up towards your ears and then let your shoulders drop again.
☐ Circle your left and right arms forwards alternately, then after one minute go backwards.

Important: Continue breathing calmly throughout.

Warming up your leg muscles:

☐ Stand on one leg and lift the other leg with your knee bent approx. 20 cm off the floor.
☐ First circle the lifted foot in one direction, and then change direction after a few seconds.
☐ Now repeat this exercise with the other leg.
☐ Lift your legs in turn and take several steps on the spot. Only lift your leg as far as you can whilst still maintaining your balance.

● Unrolling and rolling up the product

☐ Remove the strap loops and unroll the product.
☐ When not in use, roll up the product and wrap the loops of the carrying strap around the product.

- Exercises

The following exercises only represent a selection. You can find further exercises in the relevant literature.

Back and shoulder tension (fig. A) Starting position

☐ Lie on your stomach on the exercise mat with your legs straight.
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

☐ 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.
☐ 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.
☐ Stay in this position for a moment and then go back slowly to the starting position.
☐ 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 keep your shoulders down.

Push-up on knees (fig. B) Starting position

☐ Lie on your stomach on the exercise mat.
☐ 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.
☐ Lift your lower legs and feet.

Final position

☐ Tighten your arm, back and abdominal muscles. Look down at the exercise mat. Keep your elbows facing outwards.
☐ Bend your arms and lower your upper body until it is almost on the exercise mat. Your elbows should be facing outwards.
☐ Your head should be in line with your spine, and your shoulders should be down. Keep your body tensed.

☐ Stay in this position for a moment and then go slowly back to the starting position.
☐ 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

☐ Lie on your side on the exercise mat with your legs straight. Your top leg should rest on your bottom leg.
☐ 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

☐ Tighten your buttocks and abdominal muscles and raise your body in alignment. Your top leg should rest on your bottom leg.
☐ Draw your shoulder blades towards your spine. Your head should be in line with your spine and your shoulders should be down.
☐ Stay in this position for a moment and then go slowly back to the starting position.
☐ 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

☐ 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.
☐ Lift your upper body and stretch up your arms.

Final position

☐ Tighten your abdominal muscles and lift your upper body.
☐ 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.

☐ Stay in this position for a moment and then go slowly back to the starting position.
☐ 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

☐ Position yourself on your hands and knees on the exercise mat.
☐ Lift one leg parallel to the floor.

Final position

☐ Tighten your abdominal muscles. Look down at the exercise mat.
☐ Raise your leg. Your leg should be at a right angle and the sole of your foot should face upwards.
☐ Your head should be in line with your spine, and your shoulders should be down.
☐ Stay in this position for a moment and then go slowly back to the starting position.
☐ 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

☐ 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.
Place the other hand in front of your upper body on the mat.

Final position

☐ Tighten your abdominal muscles and ensure that your body is straight.
☐ Raise your top leg as far as you can. Your head should be in line with your spine, and your shoulders should be down.
☐ Stay in this position for a moment and then go slowly back to the starting position.
☐ 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

The following exercises only represent a selection. You can find further exercises in the relevant literature. It is recommended that you perform the respective exercises 3 times on each side for 15 - 30 seconds.

Stretching your head and neck muscles:

☐ Lie down a relaxed position. Gently pull your head first to the left, then to the right by hand. This exercise stretches the sides of your neck.

Stretching your arm and shoulder muscles:

☐ Sit up with your knees slightly bent.
☐ Guide your right arm behind your head until your right hand is between your shoulder blades.
☐ Grab your right elbow with your left hand and pull it back.
☐ Change sides and repeat the exercise.

Stretching your leg muscles:

☐ Stand upright and lift one foot off the ground.
☐ Slowly circle it, first in one direction, then the other.
☐ Change feet after a while.

Important: Make sure that your thighs stay parallel next to one another. Push your pelvis forwards, keeping your upper body upright.

●Cleaning, maintenance and storage

• Do not use harsh or aggressive cleaning agents.
  ☐ Use a dry, lint-free cloth to clean and care for this product.
  ■ Only roll up the product when it is dry.
• When not in use, always store the product in a dry and clean place at room temperature, out of direct sunlight. When storing the product,

protect it from extreme temperatures and humidity.

●Disposal

The packaging is made entirely of recyclable materials, which you may dispose of at local recycling facilities.

The product and packaging materials are recyclable, subject to extended manufacturer responsibility. Dispose it separately, following the illustrated packaging symbols, for better waste treatment. The Triman logo is valid in France only.

Contact your local refuse disposal authority for more details of how to dispose of your worn-out product.

- Warranty

The product has been manufactured to strict quality guidelines and meticulously examined before delivery. In the event of product defects you have legal rights against the retailer of this product. Your legal rights are not limited in any way by our warranty detailed below.

The warranty for this product is 3 years from the date of purchase. The warranty period begins on the date of purchase. Please keep the original sales receipt in a safe location. This document is required as your proof of purchase.

Should this product show any fault in materials or manufacture within 3 years from the date of purchase, we will repair or replace it – at our choice – free of charge to you. This warranty becomes void if the product has been damaged, or used or maintained improperly.

The warranty applies to defects in material or manufacture. This warranty does not cover product parts

subject to normal wear, thus possibly considered consumables (e.g. batteries) or for damage to fragile parts, e.g. switches, rechargeable batteries or glass parts.

● Warranty claim procedure

To ensure quick processing of your case, please observe the following instructions:

Please have the till receipt and the item number (IAN 391407_2201) available as proof of purchase.

You will find the item number on the rating plate, an engraving on the front page of the instructions for use (bottom left), or as a sticker on the rear or bottom of the product.

If functional or other defects occur, please contact the service department listed either by telephone or by e-mail.

You can return a defective product to us free of charge to the service address that will be provided to you. Ensure that you enclose the proof of purchase (till receipt) and information about what the defect is and when it occurred.

Service

GB Service Great Britain

Tel.: [phone]

E-Mail: [e-mail]

IE Service Ireland

Tel.:[phone]

E-Mail: [e-mail]

⚠ WAARSCHUWING! VENSGEVAAR EN KANS OP ONGEVALLEN VOOR KLEU-