IAN 270040 - Uncategorized CRIVIT - Free user manual and instructions

USER MANUAL IAN 270040 CRIVIT

• This item may not be used by persons (inclu- ding children) with limited physical, sensory, or mental capacities, or lack of experience and/ or knowledge, unless supervised by a respon- sible adult or given instruction concerning the use of the product by the same.

• Please consult your doctor before starting trai- ning. Please ensure that you are in a suitable state of health for training.

• Always warm up before training and train according to your current capability. Excessive exertion and over-training may result in serious injury. If you feel pain, weak, or tired, please stop training immediately and seek medical advice.

• The product is only for use under adult super- vision and must not be used for climbing or as a toy.

• Please keep the user guide with the exercise information within reach at all times.

• For safe training, you need plenty of space. Please ensure that you have at least 0.6m space around you and the product in every direction (Fig. P).

• Maximum load: This product is designed for a maximum user weight of 100kg.

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

• Do not use the product near steps or ledges.

• Do not use this product if you are pregnant.

• Do not sit on this product or use it as a chair.

• If you are not using the product, please keep it out of the way to prevent tripping.

• Please make sure that unused assembly compo- nents are cleared from your training area. Particular caution – risk of injury for children!

• Do not let children use this product unattended. Instruct them in the correct usage of the training tool and supervise them at all times. Only allow use if the child is mentally and physically able to do so.

• This product is not a toy!9GB/IE Risks from wear and tear

• The product is only to be used in perfect con- dition. Please inspect the product for damage or wear and tear each time you use it. The safety of this product can only be ensured if it is regularly checked for damage and wear and tear. Discontinue use if it becomes dama- ged.

• Please pay particular attention to parts subject to wear, such as foam material, fixing screws, and the head pad.

• Please use original replacement parts only.

• Protect the product from extreme temperatures, sunlight, and damp. Improper use and storage of the product may result in premature wear and tear, which can lead to injury. Assembly Assemble the item as described in Figures B to G. Disassembly In order to dismantle the item completely, please follow the instructions in the reverse order. General training information Training process

• The following exercises are only a selection. Further exercises can be found in the relevant specialist literature.

• Wear comfortable sports clothing and gym shoes.

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

• Take sufficient breaks between exercises and drink enough liquids.

• As a beginner, never train with excessive exertion. Increase the training intensity slowly.

• Perform all exercises smoothly, not jerkily and quickly.

• Make sure you breathe steadily. Exhale as you exert yourself and inhale as you relax.

• Maintain correct posture whilst performing the exercises. General training plan Create a training plan tailored to your require- ments, consisting of exercise sets of 4-5 exercises. Observe the following principles:

• A set should consist of approx. 15 repetitions (reps) of an exercise.

• Each set can be repeated 3 times.

• Take a break of 30 seconds between sets.

• Warm your muscle groups well before each training unit.

• We also recommend stretching after each training unit. Exercise suggestions See below for some of the many exercises. Important: Please make sure that your back is pressed firmly against the floor in order to avoid a hollow back when lowering your upper body. Keep your abdominal muscles tensed throughout the exercises. When lowering your upper body, do not put the product down completely, so that tension in the abdomen is maintained and there is no interruption. Sit-up with heels on the floor (Fig. K)

1. Place your head comfortably on the head

rest with your hands on the overhead bar. The back of the hand faces upward.

2. Bend your legs so that they are at a 90 degree

angle and place your heels on the floor.

3. Tense your stomach muscles and buttocks.

4. Pull the item down with your hands and raise

your upper body as you do so. Your upper body should be positioned approx. 20 to 30cm above the floor.

5. Exhale slowly and keep your abdominal

6. Slowly lower your upper body and breathe in

7. Repeat this exercise.

1. Place your head comfortably on the head

rest with your hands on the overhead bar. The back of the hand faces upward.

2. Draw your legs towards your upper body so

that they are at a 90 degree angle.

3. Tense your stomach muscles and buttocks.

4. Pull the item down with your hands and raise

your upper body as you do so. Your upper body should be positioned approx. 20 to 30cm above the floor.10 GB/IE

5. Exhale slowly and keep your abdominal

6. Slowly lower your upper body and legs and

breathe in smoothly.

7. Repeat this exercise.

Sit-up with crossed legs (Fig. M)

1. Place your head comfortably on the head

rest with your hands on the overhead bar. The back of the hand faces upward.

2. Cross your legs and pull them towards your

upper body at a 90-degree angle.

3. Tense your stomach muscles and buttocks.

4. Pull the item down with your hands and raise

your upper body as you do so. Your upper body should be positioned approx. 20 to 30cm above the floor.

5. Exhale slowly and keep your abdominal

6. Slowly lower your upper body and legs and

breathe in smoothly.

7. Repeat this exercise, alternating the placement

of your left and right foot on top. Sit-up for the lateral abdominal muscles (Fig. N)

1. Place your head comfortably on the head

rest with your hands on the overhead bar. The back of the hand faces upward.

2. Turn your legs at a 90-degree angle and place

your feet flat on top of one another as shown. Place the right foot underneath first.

3. Turn your hips to the left and rest your legs on

4. Tense your stomach muscles and buttocks.

5. Pull the item down with your hands and raise

your upper body as you do so. Your upper body should be positioned approx. 20 to 30cm above the floor.

6. Keep your abdominal muscles contracted.

7. Slowly lower your upper body and breathe in

8. Repeat this exercise, alternating the placement

of your left and right foot on top. Important: Please make sure that you turn your hips in the opposite direction to your feet. Abdominal leg lever (Fig. O)

1. Place your head comfortably on the head

rest with your hands on the overhead bar. The back of the hand faces upward.

2. Draw your legs towards the upper body at a

90-degree angle, and cross your feet. Make sure that your heels are touching the floor.

3. Tense your stomach muscles and buttocks.

4. Pull the item down with your hands and raise

your upper body as you do so. Your upper body should be positioned approx. 20 to 30cm above the floor.

5. Exhale slowly and remain in the position for

about two seconds as you hold the breath.

6. Keep your abdominal muscles contracted.

7. Slowly lower your upper body and legs and

breathe in smoothly.

8. Repeat this exercise, alternating the placement