IAN 378324 - Uncategorized CRIVIT - Free user manual and instructions

USER MANUAL IAN 378324 CRIVIT

die Übung. Lagerung, Reinigung Lagern Sie den Artikel bei Nichtbenutzung immer trocken und sauber bei Raumtemperatur. Nur mit Wasser reinigen und anschließend mit einem Reinigungstuch trockenwischen. WICHTIG! Nie mit scharfen Reinigungsmitteln reinigen. DE/AT/CH13 This document is an abridged print version of the full instructions for use. By scanning the QR code you gain direct access to the Lidl service website (www.lidl-service.com), and by entering the product number (IAN) 378324_2101 you can look at the full instructions for use and download them. WARNING! Adhere to the full instructions for use and the safety information in order to avoid personal injuries and damage to property. The quick guide is an inherent part of this product. Before using the product familiarise yourself with all usage and safety information. Keep the quick guide handy and pass it on along with all documents when handing over the product to third parties. Package contents 1 x board (1) 2 x push-up grip (2) 12 x floor protector (3) 1 x quick guide Technical data Dimensions (not including grip): approx. 65 x 1.75 x 20cm (W x H x D) Tested according to: DIN EN ISO 20957-1 Usage class H Max. user weight: 100kg Date of manufacture (month/year): 07/2021 Intended use This product enables a superior movement se- quence during push-up exercises which is gentler on your joints due to the ergonomic position of the wrists. The product is designed for private use and is not suitable for medical or commer- cial purposes. Safety information

• The product may only be used under adult supervision and must not be used as a toy.

• Warning. If the floors are slippery, the floor protectors supplied should be used to increase the stability of the product and to avoid the possible risk of injury.

• 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 overtraining 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.

• Pregnant women should only train after con- sulting with their doctor.

• There must be an area of approx. 0.6m of space around the training area (Fig. I).

• Train on a flat, firm 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.

• Check the grips for stress whitening points before each use. If the product exhibits these, stop using the product and dispose of it properly. GB/IE14 Assembly and disassembly (Fig. A)

1. Insert the grips (2) into the board (1) until you

hear them click into place.

2. Remove the grips if you wish to put the prod-

3. To prevent the board from slipping, stick the

floor protectors (3) to the board under the long sides. General training instructions Training procedure

• Wear comfortable sports clothing and athletic shoes.

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

• Take sufficient breaks between the exercises and keep yourself sufficiently hydrated.

• 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 between each set.

• Warm up your 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,

and 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 your shoulders forwards at the

same time and then 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 breath- ing steadily! Exercise suggestions (Fig. B) You have the option of training various muscle groups in your body. These muscle groups are shown in colour in the middle of the product. The appropriate positions of the grips match the colours of the muscle groups shown. Below are some of the many possible exercises. Narrow push-up (Fig. C) Starting position

1. Get into the push-up position and place the

product under you at chest height.

2. Support yourself with both hands on the

3. Your body is straight and forms a line. Tighten

your abdominal muscles.

4. Only the tips of your toes are touching the floor.

5. Bend your arms and lower your torso in a con-

trolled movement until your upper arms are parallel with your torso. Make sure you keep your upper arms close to your torso.

6. Push your body upwards again and return to

the starting position without straightening your arms completely.

7. Repeat the exercise 10 to 25 times in three sets.

Important: be very careful to maintain your body tension the whole time. GB/IE15GB/IE Knee lift (Fig. D) Starting position

1. Position the grips about shoulder-width apart.

2. Support yourself with both hands on the grips.

Your body is straight and forms a line. Tighten your abdominal muscles.

3. Stretch one leg backwards and bend your

other leg in front. End position

4. In a jumping movement, bend the straight leg

and pull your knee as far as possible towards your chest.

5. At the same time, stretch your other leg back,

landing on the ball of your foot.

6. After your feet have swapped positions, begin

your next jumping movement.

7. Perform the exercise in sets of three, as

many times as possible for approx. 45 to 60 seconds. Important: be very careful to maintain your body tension the whole time. Leg lift (Fig. E) Starting position

1. Position the grips about shoulder-width apart.

2. Support yourself with both hands on the grips.

Your body is straight and forms a line. Tighten your abdominal muscles.

3. Only the tips of your toes are touching the floor.

4. Tighten your abdominal muscles and do not

arch your back. End position

5. Lift your right leg up as far as possible. Keep

your leg straight. Make sure that you do not arch your back.

6. Hold this position for two seconds and then

slowly lower your leg again.

7. Repeat this exercise with your left leg.

Important: be very careful to maintain your body tension the whole time. Push-up on knees (Fig. F) Starting position

1. Position the grips about shoulder-width apart.

2. Support yourself with both hands on the grips.

Your body is straight and forms a line. Tighten your abdominal muscles.

3. Lower yourself onto your knees and bend your

4. In the starting position, your arms are straight

and your body is raised. End position

5. Bend your arms and lower your torso in a

controlled movement until your upper arms are parallel with your torso. Your elbows are pointing outwards.

6. Push your body upwards again and return to

the starting position without straightening your arms completely.

7. Repeat the exercise 10 to 25 times in 3 sets.

Important: be very careful to maintain your body tension the whole time. Body lift (Fig. G) Starting position

1. Position the grips about shoulder-width apart

and sit between the grips.

2. Support yourself with both hands on the grips.

Your legs are stretched out in front. End position

3. Tighten your abdominal muscles and push

yourself up with your arms straight.

4. Your legs remain straight and form a 90 de-

gree angle to your torso.

5. Briefly hold this position.

6. Bend your arms and lower your body back

7. Repeat the exercise 10 to 25 times in three sets.

Important: be very careful to maintain your body tension the whole time. Push-ups with a position change (Fig. H) Starting position

1. Position the grips about shoulder-width apart.

2. Support yourself with both hands on the grips.

Your body is straight and forms a line.

3. Bring your legs close together and tighten

your abdominal muscles. Only the tips of your toes are touching the floor.

4. In the starting position, your arms are straight,

your body is raised and your legs are together. End position

5. Jump your feet wide apart and then back

together again. Keep your arms straight and your head as an extension of your spine.16

6. Repeat the exercise 10 to 25 times in three sets.

Important: be very careful to maintain your body tension the whole time and avoid arching your back. 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. Pull your head

gently to one side with one hand, first to the left and then to the right. This exercise stretch- es 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.