IAN 282684 - Uncategorized CRIVIT - Free user manual and instructions

USER MANUAL IAN 282684 CRIVIT

SAND DISC FLEXIBLE WEIGHTS

SAND DISC FLEXIBLE WEIGHTS

• Pregnant women should only train with the article following consultation with their doctor.

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

• A free area of approx. 0.6m must be left around the training area (figure I).

• Only train on a flat and non-slip surface.

• Do not use the article in the vicinity of stairs or steps.

• This article is designed for a maximum body weight of 120kg. Do not use the article if you body weight is above this. Particular caution – Risk of injury for children!

• Do not allow children to use the article without supervision. Instruct them regarding correct use of the training equipment and supervise them. Only allow use if the mental and physical development of the children allows this. This article is not suitable for use as a toy. Risks from wear

• The article may only be used when in perfect condition. Examine the article for damage and wear before each use. The safety of the article can only be guaranteed if it is examined regularly for damage and wear. Cease use of the article in the event of damage.

• Parts that are particularly susceptible to wear must be checked for damage before each use.

• Only use original replacement parts.

• Protect the article from high temperatures, sun, and moisture. Incorrect storage and use of the article can lead to early wear, which can result in injury. 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 operating instructions. Usethe 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 Sand Disc Flexible Weight 1 x Instructions for use Technical data Maximum user weight: 120kg Dimensions: approx. 22 x 27cm Weight: approx. 3kg Material: Outer cover: SBR, polyester Inner bag: 100 % polyester Filling: Sand/steel Correct use This fitness article is designed for private use and is not suitable for medical or commercial uses. The article is only suitable for indoor use. Thearticle is not suitable for children under the age of 14. Safety notes Risk of injury!

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

• Always remember to warm up before training and train in accordance with your current abilities. Serious injuries could occur as a result of excessive exertion and overtraining. Cease training immediately if you experience complaints, weakness, or fatigue and consult a doctor.

• Keep the operating instructions and exercise descriptions to hand at all times.12 GB/IE Suggested exercises Some of many exercises are described in the following. Lunge (figure A) Starting position

1. Stand with your feet on the floor shoul-

der-width apart. Your toes are pointing forwards and your knees are slightly bent.

2. Place the article on your left shoulder.

3. Tense your buttock, leg, and stomach muscles.

4. Extend your right leg out backwards and

kneel forwards on your left leg. Please make sure that your back knee stays slightly above the ground and your pelvis is straight.

5. Stay in this position for a moment and then

return to the starting position.

6. Repeat the exercise 10-15 times for three sets,

then change legs, and place the article on the other shoulder. Important: Hold your pelvis straight and your front knee may not extend beyond the tips of your toes on the front foot. Bridge (figure B) Starting position

1. Lie on the floor on your back and bend your

2. Position the article on your lower stomach and

hold it with your hands. End position

3. Tense your pelvic floor and your leg, buttock,

and stomach muscles.

4. Lift your pelvis with your buttocks and back.

Your shoulders stay down and your back forms a line with your buttocks and thighs.

5. Stay in this position for a moment and then

return to the starting position.

6. Repeat the exercise 10-15 times for three sets.

Important: Make sure that you keep your body tensed throughout the exer- cise and that you neither hollow your back nor tip your pelvis. Perform the exercise slowly. General training notes Training procedure

• Wear comfortable sports clothing and trainers.

• Warm up well before each training session and wind down the training gradually.

• Take sufficient breaks between the exercises and drink sufficient fluids.

• As a beginner never train with too much load. Increase the training intensity slowly.

• Carry out all exercises steadily, not quickly and suddenly.

• Make sure you breathe regularly. Breathe out upon exertion and breathe in during recovery.

• Make sure you maintain correct posture while carrying out the exercises. Warming up Take sufficient time before each training session to warm up. The following includes descriptions of some simple exercises for this purpose. Repeat these exercises 2 to 3 times each. Neck muscles

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

right. Repeat this movement 4-5 times.

2. Circle your head slowly, first in one direction

and then in the other. Arms and shoulders

1. Clasp your hands behind your back and pull

them carefully upwards. If you bend your upper body forwards at the same time then all the muscles will be warmed up optimally.

2. Circle both your shoulders forwards at the

same time and change direction after one minute.

3. Pull your shoulders up to your ears and let

your shoulders fall again.

4. Circle your right and left arms alternately for-

wards and then after one minute backwards. Important: Do not forget to continue breathing calmly!13GB/IE Squats (figure C) Starting position

1. Stand with your feet on the floor shoul-

der-width apart. Your toes are pointing forwards and your knees are slightly bent.

2. Take the article in your hands and hold it in

front of you at chin height with your arms bent. End position

3. Tense your buttock, arm, and stomach mus-

4. Extend your buttocks out backwards and

squat. Make sure that your upper body is upright and leaning slightly forwards.

5. Stay in this position briefly and then return to

the starting position.

6. Repeat the exercise 10-15 times for three sets.

Important: Keep your back straight throughout the exercise. Side plank (figure D) Starting position

1. Lie on the floor on your side. Your legs are on

2. Support yourself on your lower arm. Your

lower elbow is under your shoulder and is pointing backwards.

3. Place the article on top of your pelvis and

hold it with your upper hand. End position

4. Tense your buttock, leg, and stomach muscles.

5. Lift your pelvis until your body forms a straight

line. Your head remains as an extension of your spine.

6. Hold this position for a moment and then low-

er your hips again to just above the ground. Your hips should not touch the floor.

7. Repeat the exercise 10-15 times for three sets.

Important: Make sure that you keep your body tensed throughout and avoid allowing your hips to sag. Squats (figure E) Starting position

1. Hold the article in both hands and extend

your arms up above your head.

2. Stand on your toes with your feet shoul-

der-width apart. End position

3. Tense your buttock and stomach muscles.

4. Go down rapidly into the crouch jump posi-

tion and toss the article in front of you with force.

5. Pull your extended arms backwards. Make

sure that your knees do not extend beyond the tips of your toes and your buttocks are extended out backwards as if you wanted to sit on a stool.

6. Return to the starting position and pick the

7. Repeat the exercise 10-15 times for three sets.

Important: Keep your back straight throughout the exercise. Reverse push-up (figure F) Starting position

1. Lie on the floor on your stomach. Your legs

are extended out backwards, feet rest on the balls of your feet.

2. Position the article under your left hand and

hold it at the side. End position

3. Tense your arm, buttock, and stomach mus-

4. Press your body upwards and pull your left

hand with the article close to your chest. Your elbows are facing downwards. Make sure your body is in line and avoid hollowing your back. Your gaze is directed forwards.

5. Stay in this position for a moment and then

return to the starting position.

6. Repeat the exercise 10-15 times for three sets

and then change sides. Important: Make sure that you keep your body tensed throughout the exer- cise and carry the exercise out slowly.14 GB/IE Extended swing (figure G) Starting position

1. Stand with your feet more than pelvis-width

apart and bend your knees slightly.

2. Bend your upper body forwards and hold the

article between your legs pointing back- wards. Your gaze is directed forwards. End position

3. Tense your arm, buttock, and stomach mus-

4. Bend your knees slightly further and lift the

article forwards with force and upwards over your head.

5. Straighten up and stretch in the course of the

movement. Your gaze stays directed forwards.

6. Stay in this position for a moment and then

return to the starting position.

7. Repeat the exercise 10-15 times for three sets.

Important: Keep your back straight throughout the exercise. You can inten- sify the upwards swing by extending through your hips. Stomach strengthening (figure H) Starting position

1. Sit on the floor and hold the article in front of

you with both hands. Your arms are bent and close to your body.

2. Bend your knees slightly and lift your legs

slightly off the floor. End position

3. Tense your leg and stomach muscles and turn

your upper body to the side with your arms and the article. Your legs stay in place and your upper body stays upright during the turning movement.

4. Stay in this position for a moment and then

return to the starting position.

5. Turn your upper body in the other direction

and repeat the exercise 10-15 times for three sets. Important: Make sure that you keep your body tensed throughout the ex- ercise and that you neither hollow nor round your back. Perform the exercise slowly. Stretching Take sufficient time after each training session to stretch. The following includes descriptions of some simple exercises for this purpose. Repeat these exercises 3 times each on each side and for 5 seconds. Neck muscles

1. Stand in a relaxed position. Pull your head

gently to the left and to the right using one hand. This exercise stretches the sides of your neck. Arms and shoulders

1. Stand up straight with your knees slightly

2. Put your right arm behind your head until your

right hand is between your shoulder blades.

3. Hold your right elbow with your left hand and

4. Change sides and repeat the exercise.

1. Stand up straight and lift one leg off the floor.

2. Circle slowly first in one and then in the other

3. Change feet after a while.

Important: Make sure that your thighs are parallel to one another. You pelvis pushes forwards and your upper body remains upright. Care, storage Always store the article in dry and clean condition at room temperature. Never clean it with aggressive cleaning materials but rather wipe it clean with a dry cleaning cloth. Protect the article from extreme temperatures, sun, and moisture. 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 pack- aging materials out of the reach of children.15GB/IE 3 Years Warranty 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 guar- antees 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: 282684 Service Great Britain Tel.: 0871 5000 720 (£0.10/Min.) E-Mail: deltasport@lidl.co.uk Service Ireland Tel.: 1890 930 034 (0,08 EUR/Min., (peak)) (0,06 EUR/Min., (off peak)) E-Mail: deltasport@lidl.ie You can also find spare parts for your product at: www.delta-sport.com, category Service – Lidl Spare Parts Service16 FR/BE