IAN 311036 - Uncategorized CRIVIT - Free user manual and instructions

USER MANUAL IAN 311036 CRIVIT

• 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 over-training can lead to serious injuries. Stop exercising immediately and contact a doctor if you expe- rience pain, weakness or fatigue.

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

• There must be a clear space of approx. 0.6m around the training area (Fig. K).

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

• Do not use the product near steps or landings. Extra caution – risk of injury to children!

• Do not allow children to use this product unsupervised. Show them the correct use of the training equipment 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.

• 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. Adjusting the rope length (Fig. A)

1. Loosen the screws (1a) on the skipping rope

2. Lengthen or shorten the rope (1b) to the

3. Tighten the screws (1a) so that the rope stays

in place even under tension. The optimal rope length

• Check whether the rope is the optimal length for you. The length is optimal if you stand on the middle of the rope and both ends (incl. hand grips) reach up to your armpits (Fig. B).

• If the rope is not at the optimal length, adjust the length. General training instructions Training procedure

• Wear comfortable sports clothing and athletic shoes.

• Warm up before each training session and end the session gradually.25GB

• Take sufficient brakes between the exercises and drink enough.

• 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 exercising. 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 in bet- ween 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 breat- hing 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. Exercise suggestions Below are a selection of possible exercises. Note: make sure you are turning the skipping rope from your wrists with small circles. The jumps should be economical, i.e., only jump enough for the rope to pass under your feet. Stance

• Hold the hand grips loosely in your hands.

• Keep your shoulders and elbows relaxed, with your elbows close to your body.

• Slightly bend your knees and hold your back straight. Basic jump walking/running (Fig. C) Starting position

1. Step one foot forward and hold the product

so that the rope lies between the front and back foot.

2. Relax your arms and keep your elbows close

to your body. End position

3. Tense your arm and abdominal muscles.

4. Pull your back foot up and swing the rope

from the wrists backwards and over your head.

5. Lift the front foot just high enough that the rope

6. Repeat the exercise 10 to 15 times in three

sets and then put the other foot forward. Important: pay attention to body tension during the exercise and avoid jumping here. Move the skipping rope so that you can still walk or run. Move the skipping rope only with movements of the wrist. Cushion each landing by slightly bending your knees.26 GB Basic jump both legs (Fig. D) Starting position

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

knees slightly bent. The rope should be behind your feet.

2. Bend your arms slightly and keep your elbows

close to your body. End position

3. Tense your arm and abdominal muscles.

4. Simultaneously swing the skipping rope for-

wards over your head using your wrists, and take a small jump to let the rope pass under your feet.

5. Repeat the exercise 10 to 15 times in three

sets. Important: maintain body tension du- ring the exercise and avoid jumping too high. Move the skipping rope only with movements of the wrist. Cushion each landing by slightly bending your knees. Stride jump (Fig. E) Starting position

1. Step one foot forward and hold the product

so that the rope lies behind your feet.

2. Relax your arms and keep your elbows close

to your body. End position

3. Tense your arm and abdominal muscles.

4. Using your wrists, swing the skipping rope

over your head from behind.

5. When lifting your feet, pull them slightly back-

wards and swing the rope under your feet in a striding position.

6. Repeat the exercise 10 to 15 times in three

sets and then put the other foot forward. Important: maintain body tension during the exercise and avoid jumping too high. Move the skipping rope only with move- ments of the wrist. Cushion each landing by slightly bending your knees. Slalom both legs (Fig. F) Starting position

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

knees slightly bent. The rope should be behind your feet.

2. Bend your arms slightly and keep your elbows

close to your body. End position

3. Tense your arm and abdominal muscles.

4. Simultaneously swing the skipping rope for-

wards over your head using your wrists, and take a small jump to let the rope pass under your feet.

5. When you land, place your feet off to one

side and then, after the next jump, off to the other side, so that you are jumping from side to side.

6. Repeat the exercise 10 to 15 times in three

sets. Important: maintain body tension during the exercise and avoid jumping too high. Move the skipping rope only with move- ments of the wrist. Cushion each landing by slightly bending your knees. One-leg jumps (Fig. G) Starting position

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

knees slightly bent. The rope should be behind your feet.

2. Bend your arms slightly and keep your elbows

close to your body. End position

3. Tense your arm and abdominal muscles.

4. Simultaneously swing the skipping rope

forwards over your head using your wrists, and jump on one leg, letting the rope pass under your feet. Bend the other, non-jumping leg backwards.

5. Change the jumping leg each time and repeat

the exercise 10 to 15 times in three sets. Important: maintain body tension du- ring the exercise and avoid jumping too high. Move the skipping rope only with movements of the wrist. Cushion each landing by slightly bending your knees. Rope – crossing (Fig. H) Starting position

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

knees slightly bent. The rope should be behind your feet.27GB

2. Cross your arms in front of your body, slightly

bent. Hold the hand grips of the product as shown in the illustration and hold your elbows close to your body. End position

3. Tense your arm and abdominal muscles.

4. Simultaneously swing the skipping rope for-

wards over your head using your wrists, and jump with your feet together and pulled back, or with crossed legs, letting the rope pass under your feet.

5. Repeat the exercise 10 to 15 times in three sets.

Important: maintain body tension during the exercise. Move the skipping rope only with movements of the wrist. Cushion each landing by slightly ben- ding your knees. Double pass (Fig. I) Starting position

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

knees slightly bent. The rope should be behind your feet.

2. Bend your arms slightly and keep your elbows

close to your body. End position

3. Tense your arm and abdominal muscles.

4. Swing the skipping rope forwards over your

head using your wrists, and pull your knees in to your body while jumping high, letting the rope pass under your feet twice.

5. Repeat the exercise 10 to 15 times in three

sets. Important: maintain body tension du- ring the exercise and jump high enough that you can swing the skipping rope twice around your body. Move the skip- ping rope only with movements of the wrist. Cushion each landing by slightly bending your knees. Squat jumps (Fig. J) Starting position

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

slightly bent, and go into a squat. The rope should be behind your feet.

2. Bend your arms slightly and keep your elbows

close to your body. End position

3. Tense your arm and abdominal muscles.

4. Simultaneously swing the skipping rope for-

wards over your head using your wrists, and jump out of the squat, pulling your knees in to your body and letting the rope pass under your feet.

5. Repeat the exercise 10 to 15 times in three

sets. Important: maintain body tension du- ring the exercise and avoid jumping too high. Move the skipping rope only with movements of the wrist. Cushion each landing by slightly bending your knees. 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.

2. Pull your head gently to one side with one

hand, first to the left and then to the right. This exercise stretches 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 the

3. Switch feet after a while.

Important: make sure your thighs re- main parallel to each other. Push your pelvis forwards, keeping your upper body upright.28 GB Storage, cleaning Store the product out of reach of children. Roll up the skipping rope when not in use. Never hand the skipping rope on a hook or similar, and do not kink it. This could result in the skipping rope becoming permanently deformed. When not in use, always store the product clean and dry at room temperature. Only clean the product with a damp cloth and wipe dry afterwards. Clean the skipping rope regularly, preferably after each use. IMPORTANT! Never clean the product with harsh cleaning agents. Disposal Dispose of the article and the packaging mate- rials in accordance with current local regulati- ons. Packaging materials such as foil bags are not suitable to be given to children. Keep the packaging materials out of the reach of children. Dispose of the products and the packaging in an environmentally friendly manner. The recycling code is used to identify various materials for recycling. The code consists of the recycling symbol – which is meant to reflect the recycling cycle – and a number which identifies the material. 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, especi- ally 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 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: 311036_1904 Service Great Britain Tel.: 0800 404 7657 E-Mail: deltasport@lidl.co.uk293031IAN 311036_1904