IAN 304189 - Uncategorized CRIVIT - Free user manual and instructions

USER MANUAL IAN 304189 CRIVIT

IT/CH25 In qualsiasi caso vi consiglieremo per le vostre esigenze specifiche. Il periodo di garanzia non viene prolungato a seguito di riparazioni effettuate in garanzia, secondo il diritto di garanzia o per correntezza commerciale. Lo stesso vale anche per le parti sostituite o riparate. Le riparazioni dopo la scadenza della garanzia verranno effettuate a pagamento. IAN: 292889 Assistenza Svizzera Tel.: 0842 665566 (0,08 CHF/Min., telefonia mobile max. 0,40 CHF/Min.) E-Mail: deltasport@lidl.ch IT/CH26 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 instructions for use. 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 Abdominal Trainer 1 x Knee pad 1 x Instructions for use Technical data Maximum user weight: 100kg Date of manufacture (month/year): 10/2017 Correct use The article was developed as a training instru- ment for effective stomach, back, shoulder, and arm training. The product is intended for private use and is not suitable for medical and commer- cial purposes. Safety notes Risk of injury!

• Consult with your doctor before you begin training. Please ensure that your health is suitable for the training.

• Always remember to warm up before training and train in accordance with your current abilities. Excessive exertion and overtraining can cause serious injury. Cease training imme- diately if you experience complaints, weak- ness, or fatigue and consult a doctor.

• Keep the instructions for use with the exercise descriptions to hand at all times.

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

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

• Please ensure there is a free area of at least 0.6m around the training area (figure K).

• 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 100kg. Do not use the article if you weigh more than this.

• Check that the handles on the central rod are fitted securely before each training session. Special care – Risk of injury for children!

• Do not allow children to use this article without supervision. Point out the correct use of the training instrument and maintain super- vision. Only allow use if the mental and phy- sical development of the children allow this. This article is not suitable for use as a toy. Risks from wear

• The article may only be used in perfect con- dition. Inspect the article for damage or wear before each use. The safety of the article can only be guaranteed if it is inspected regularly for damage and wear. Discontinue use if damage is found.

• Only use original replacement parts.

• Protect the article from extreme temperatures, sun, and moisture. Incorrect storage of the article can lead to premature wear and this can result in injury. Assembly

1. Feed the central rod through the wheel

2. Push the handles from the left and right onto

the central rod until they are fitted securely. After assembly check that the handles are fixed securely on the central rod (figure B). GB27GB Suggested exercises Some of many exercises are described below. Straight abdominal muscles and upper arms (figure C) Starting position

1. Place your knees on the knee pad hip-width

apart and support yourself on the tips of your toes.

2. Hold the article in front of you with both

hands. Your elbows are slightly bent and are below your shoulders. End position

3. Tense your buttock and stomach muscles and

pull your shoulder blades into your spine.

4. Slowly roll the article straight forwards.

5. Hold your head as an extension of your spine

and do not overextend your head.

6. Only lower your upper body and your pelvis

to the extent that they do not touch the floor and you can keep your body tensed.

7. After a short pause in the end position roll

your upper body back to the starting position.

8. Repeat this exercise 10-15 times for three

sets. Important: Keep your stomach muscles tensed throughout in order to stabilise your lumbar spine. Carry the exercise out slowly in order to guarantee con- trolled movement. Stomach muscles (figure D) Starting position

1. Place your knees on the knee pad hip-width

apart and bend your legs upwards.

2. Hold the article in front of you with both

hands. Your elbows are slightly bent and are under your shoulders. End position

3. Tense your buttock and stomach muscles and

pull your shoulder blades into your spine.

4. Slowly roll the article straight forwards.

5. Hold your head as an extension of your spine

and do not overextend your head.

6. Only lower your upper body and your pelvis

to the extent that they do not touch the floor and you can keep your body tensed. General training notes

• The following exercises are only a selection. You can find more exercises in the relevant specialist literature.

• Warm up well before each training session.

• Do not train if you feel ill or unwell.

• If possible have an experienced physiothera- pist show you how to carry out the exercises correctly before you start.

• Only carry out the exercises for as long as you feel good or for as long as you can carry them out correctly.

• Wear comfortable sports clothing and shoes.

• Stretching can be uncomfortable but it should not be painful.

• Please ensure that you hold the band securely and safely. Use the loops in order to prevent the band slipping out of your hand during exercising. Stretch each side 3 or 4 times for 30 to 40 seconds. 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 2-3 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 all the muscles are warmed up optimally.

2. Circle both your shoulders forwards at the

same time and then 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: Don’t forget to continue breathing steadily throughout!28

7. After a short pause in the end position roll

your upper body back to the starting position.

8. Repeat this exercise 10-15 times for three

sets. Important: Keep your stomach muscles tensed throughout in order to stabilise your lumbar spine. Carry the exercise out slowly in order to guarantee con- trolled movement. Whole body (figure E) Starting position

1. Lie on the floor in a push-up position. Support

yourself on the balls of your feet.

2. Hold the article in front of you with both

hands. Your elbows are slightly bent and are under your shoulders. End position

3. Tense your buttock and stomach muscles and

pull your shoulder blades into your spine.

4. Slowly roll the article straight forwards.

5. Hold your head as an extension of your spine

and do not overextend your head.

6. Only lower your upper body and your pelvis

to the extent that they do not touch the floor and you can keep your body tensed.

7. After a short pause in the end position roll

your upper body back to the starting position.

8. Repeat this exercise 10-15 times for three

sets. Important: Hold your body tensed throughout. Carry the exercise out slowly in order to guarantee controlled movement. Back muscles (figure F) Starting position

1. Stand on the floor with your feet more than

hip-width apart and bend your upper body forwards. Your knees stay slightly bent.

2. Hold the article under you on the floor with

both hands and with your arms extended. Your elbows are under your shoulders. Note: Bend your knees only as far as necessa- ry in order to touch the article on the floor. Start with your knees bent a long way and try to bend your legs less during training. End position

3. Tense your stomach muscles and keep your

4. Pull your shoulder blades into your spine and

slowly roll the article straight forwards. Your upper body stays down.

5. Hold your head as an extension of your spine

and do not overextend your head.

6. Only bend your knees as far as necessary.

7. After a short pause in the end position roll

your upper body back to the starting position.

8. Repeat this exercise 10-15 times for three

sets. Important: Hold your body tensed throughout. Carry the exercise out slowly in order to guarantee controlled movement. Whole body (figure G) Starting position

1. Lie on the floor in a push-up position. Support

yourself on the balls of your feet.

2. Hold the article under your upper body with

both hands. Your arms are fully extended and your elbows are under your shoulders. End position

3. Tense your buttock and stomach muscles and

pull your shoulder blades into your spine.

4. Slowly roll the article straight forwards for a

5. Hold your head as an extension of your spine

and do not overextend your head.

6. Only lower your upper body and your pelvis

to the extent that they do not touch the floor and you can keep your body tensed.

7. After a short pause in the end position roll

your upper body back to the starting position.

8. Repeat this exercise 10-15 times for three

sets. Important: Hold your body tensed throughout. Carry the exercise out slowly in order to guarantee controlled movement. GB29 Inside thighs and lower back (figure J) Starting position

1. Sit on a mat and spread your legs.

2. Hold the article between your legs with both

hands. Your lower arms are resting on your thighs and your knees stay slightly bent. End position

3. Tense your buttock and stomach muscles.

4. Lift your upper body and pull your shoulder

blades into your spine.

5. Move your upper body forwards and slowly

roll the article away from you in a straight line. Your arms stay slightly bent and your shoulders down. Note: As a beginner you can bend your legs more in order to make it easier to roll the article forwards.

6. Your head is an extension of your spine and

your spine stays straight.

7. Hold this position briefly and roll the article

back to the starting position.

8. Repeat this exercise 10-15 times for three

sets. Important: Keep your upper body upright throughout and your shoulders down. Carry the exercise out slowly in order to guarantee controlled move- ments. Stretching Take sufficient time after each training session to stretch. The following illustrates some simple exercises for this purpose. You should carry out the relevant exercises 3 times on each side for 15-30 seconds. Neck muscles

1. Stand in a relaxed position. 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. Triceps (figure H) Starting position

1. Sit on a mat with your legs slightly bent and

support your feet on your heels.

2. Hold the article behind your back with both

hands. Your elbows are slightly bent and are pointing away from you. End position

3. Tense your arm and stomach muscles and pull

your shoulder blades into your spine.

4. Pull your upper body up and slowly roll the

article straight away from you. Your arms stay slightly bent and your shoulders stay down.

5. Hold this position briefly and roll the article

back to the starting position.

6. Repeat this exercise 10-15 times for three

sets. Important: Hold your upper body upright throughout and keep your shoulders down. Carry the exercise out slowly in order to guarantee controlled movement. Thigh muscles (figure I) Starting position

1. Sit up straight on a bench or chair.

2. Place your feet on the article handles and

your hands behind your neck. Your elbows are facing outwards. End position

3. Tense your buttock and stomach muscles.

4. Lift your upper body and roll the article slowly

away from you in a straight line. Your pelvis stays straight.

5. Hold this position briefly and roll the article

back into the starting position.

6. Repeat this exercise 10-15 times for three

sets. Important: Keep your upper body upright throughout and your shoulders down. Carry the exercise out slowly in order to guarantee controlled move- ments. GB30

3. Hold 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. Circle it slowly, first in one direction then in the

3. Change foot after a while.

Important: Make sure that your thighs are parallel to one another. Push your hips forwards, keeping your upper body upright. Storage, cleaning Always store the article in a clean and dry condition in a temperature-controlled room. Only use water to clean and wipe it dry with cleaning cloth. IMPORTANT! Never clean the product with aggressive cleaning agents. 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 packa- ging materials out of the reach of children. 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, 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 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: 292889 Service Great Britain Tel.: 0871 5000 720 (£ 0.10/Min.) E-Mail: deltasport@lidl.co.uk GB31IAN 292889