IAN 282684 - Fitness Equipment CRIVIT - Free user manual and instructions

USER MANUAL IAN 282684 CRIVIT

SAND DISC FLEXIBLE WEIGHTS DISQUE DE SABLE

DE AT CH

SAND-DISC

Gebrauchsanweisung

FR BE

DISQUE DE SABLE

SAND DISC FLEXIBLE WEIGHTS

Instructions for use

NL BE

SAND-DISC

Gebruiksaanwijzing

ES

DISCO DE ARENA

Scope of delivery 11

Technical data 11

Correct use 11

Safety notes 11

General training notes 12

Warming up 12

Suggested exercises 12-14

Stretching 14

Care, storage 14

Disposal 14

3 Years Warranty 15

NL BE

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.

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 Sand Disc Flexible Weight

1 x Instructions for use

Technical data

Maximum user weight: 120kg

Dimensions: approx. 22 × 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. The article 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.

• 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 1).
• 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.

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 forwards and then after one minute backwards.

Important: Do not forget to continue breathing calmly!

Suggested exercises

Some of many exercises are described in the following.

Lunge (figure A)

Starting position

1. Stand with your feet on the floor shoulder-width apart. Your toes are pointing forwards and your knees are slightly bent.
2. Place the article on your left shoulder.

End position

1. Tense your buttock, leg, and stomach muscles.
2. 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.
3. Stay in this position for a moment and then return to the starting position.
4. 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 legs.
2. Position the article on your lower stomach and hold it with your hands.

End position

1. Tense your pelvic floor and your leg, buttock, and stomach muscles.
2. Lift your pelvis with your buttocks and back. Your shoulders stay down and your back forms a line with your buttocks and thighs.
3. Stay in this position for a moment and then return to the starting position.
4. Repeat the exercise 10-15 times for three sets.

Important: Make sure that you keep your body tensed throughout the exercise and that you neither hollow your back nor tip your pelvis. Perform the exercise slowly.

Squats (figure C)

Starting position

1. Stand with your feet on the floor shoulder-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

1. Tense your buttock, arm, and stomach muscles.
2. Extend your buttocks out backwards and squat. Make sure that your upper body is upright and leaning slightly forwards.

3. Stay in this position briefly and then return to the starting position.

4. 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 top of one another.
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

1. Tense your buttock, leg, and stomach muscles.
2. Lift your pelvis until your body forms a straight line. Your head remains as an extension of your spine.
3. Hold this position for a moment and then lower your hips again to just above the ground. Your hips should not touch the floor.
4. 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 shoulder-width apart.

End position

1. Tense your buttock and stomach muscles.
2. Go down rapidly into the crouch jump position and toss the article in front of you with force.
3. 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.
4. Return to the starting position and pick the article up again.
5. 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

1. Tense your arm, buttock, and stomach muscles.
2. 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.
3. Stay in this position for a moment and then return to the starting position.
4. Repeat the exercise 10-15 times for three sets and then change sides.

Important: Make sure that you keep your body tensed throughout the exercise and carry the exercise out slowly.

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 backwards. Your gaze is directed forwards.

End position

1. Tense your arm, buttock, and stomach muscles.
2. Bend your knees slightly further and lift the article forwards with force and upwards over your head.
3. Straighten up and stretch in the course of the movement. Your gaze stays directed forwards.
4. Stay in this position for a moment and then return to the starting position.
5. Repeat the exercise 10-15 times for three sets.

Important: Keep your back straight throughout the exercise. You can intensify 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

1. 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.
2. Stay in this position for a moment and then return to the starting position.
3. 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 exercise 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 bent.
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 pull it backwards.
4. Change sides and repeat the exercise.

Leg muscles

1. Stand up straight and lift one leg off the floor.
2. Circle slowly first in one and then in the other direction.
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 materials in accordance with current local regulations. Packaging materials such as foil bags are not suitable to be given to children. Keep the packaging materials out of the reach of children.

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, especially 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 guarantees 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

GB Service Great Britain

Tel.: [phone] (£ 0.10/Min.)

E-Mail: [e-mail]

IE Service Ireland

Tel.: [phone]

(0,08 EUR/Min., (peak))

(0,06 EUR/Min., (off peak))

E-Mail: [e-mail]

You can also find spare parts for your product at: www.delta-sport.com, category Service - Lidl Spare Parts Service

Felicitations!