IAN 378324 - Fitness Equipment CRIVIT - Free user manual and instructions

Brand	Crivit
Model	IAN 378324
Product type	Push-up board with ergonomic handles
Dimensions (L x H x D, without handles)	Approx. 65 x 1.75 x 20 cm
Maximum user weight	100 kg
Usage class	H (domestic use)
Standards	DIN EN ISO 20957-1
Package contents	1 board, 2 push-up handles, 12 floor protectors, 1 quick start guide
Intended use	Push-up exercises for private use, not medical or commercial
Main functions	Removable handles for multiple grips, color-coded markers for muscle groups, non-slip thanks to floor protectors
Power supply	None (mechanical)
Assembly	Simple snap-in assembly of handles
Cleaning	With water and a soft cloth; no harsh cleaning agents
Storage	Dry, clean place at room temperature
Safety	Use under adult supervision, check for damage before each use, do not use as a toy
Included accessories	12 non-slip pads (floor protectors)
Repairability	Spare parts not specified; if damaged, replace the unit
Manufacturing date	07/2021

Frequently Asked Questions - IAN 378324 CRIVIT

How to attach the handles to the board?

Insert the handles into the board until they audibly click into place. To remove, simply pull on the handles.

What is the maximum supported weight?

The maximum user weight is 100 kg.

Can I use this device on a slippery floor?

Yes, but it is essential to attach the provided floor protectors under the board to prevent slipping.

Which muscles can I train with this push-up board?

The device allows you to train chest, shoulders, triceps, abs and other muscles thanks to the different handle positions, indicated by color-coded markers.

Should I warm up before each session?

Yes, warming up is essential to avoid injuries. Follow the warm-up exercises suggested in the manual (head circles, shoulder circles, etc.).

How to clean the push-up board?

Clean it only with water and a cloth. Do not use harsh cleaning agents that could damage the surface.

Can pregnant women use this equipment?

Only after medical advice. Consult your doctor before starting any training.

What to do if a handle turns white or deteriorates?

If the handles show signs of whitening or wear, stop using immediately and dispose of the article according to regulations.

How many different exercises are provided in the manual?

The manual describes 6 exercises: close-grip push-ups, knee raises, leg lifts, knee push-ups, raised body, and push-ups with position change.

Can I use this product for commercial purposes?

No, the product is designed for private use only and is not suitable for medical or commercial purposes.

USER MANUAL IAN 378324 CRIVIT

3D rendering of a black rectangular electronic device with connectors and circular ports, no visible text or symbols

PDF ONLINE www.lidl-service.com

PUSH-UP-BOARD

PUSH-UP BOARD

PLANCHE À POMPES

DE AT CH

PUSH-UP-BOARD

Kurzanleitung

FR BE

PLANCHE À POMPES

Guide de démarrage

PL

DESKA DO POMPEK

Skrócona instrukcja

SK

DOSKA NA CVIČENIE

Krátky návod

DK

PUSH-UP-BOARD

Kort vejledning

GB IE

PUSH-UP BOARD

Quick guide

NL BE

PUSH-UP BOARD

Korte handleiding

CZ

DESKA PUSH-UP

Stručný návod

ES

TABLA DE FLEXIONES

Guía rápida

A 2 1 2 3

Five identical line drawings of a mechanical clamp or bracket device, each with a grid pattern and circular components (no text or symbols)

Illustration of a person performing a plank exercise on a mat, showing two sequential poses (no text or symbols)

Illustration of a person performing push-ups on a mat, with zoomed-in detail showing the movement (no text or symbols)

Two sequential illustrations of a person performing push-ups on a mat, showing posture changes (no text or symbols)

0,6m 0,6m 0,6m 0,6m

DE AT CH

Lieferumfang 9

Technische Daten 9

Extra caution - risk of injury to children! .... 13

Dangers due to wear and tear 13

Assembly and disassembly 14

General training instructions 14

General training plan 14

Warming up 14

Exercise suggestions 14 - 16

Stretching 16

Storage, cleaning 16

FR BE

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 sequence 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 commercial 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 performance ability. High exertion and overtraining can lead to serious injuries. Stop exercising immediately and contact a doctor if you experience pain, weakness or fatigue.
• Always keep the instructions for use with the exercise instructions readily available.
• Pregnant women should only train after consulting 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 product 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.

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 product in storage.
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 upper 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 forwards and then, after one minute, backwards.

Important: don't forget to keep breathing 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 product.

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

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

5. Bend your arms and lower your torso in a controlled 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.

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

1. In a jumping movement, bend the straight leg and pull your knee as far as possible towards your chest.
2. At the same time, stretch your other leg back, landing on the ball of your foot.
3. After your feet have swapped positions, begin your next jumping movement.
4. 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

1. Lift your right leg up as far as possible. Keep your leg straight. Make sure that you do not arch your back.
2. Hold this position for two seconds and then slowly lower your leg again.
3. 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 lower legs upward.

4. In the starting position, your arms are straight and your body is raised.

End position

1. 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.

2. Push your body upwards again and return to the starting position without straightening your arms completely.

3. 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

1. Tighten your abdominal muscles and push yourself up with your arms straight.
2. Your legs remain straight and form a 90 degree angle to your torso.
3. Briefly hold this position.
4. Bend your arms and lower your body back down.
5. 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

1. Jump your feet wide apart and then back together again. Keep your arms straight and your head as an extension of your spine.

2. 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 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 pull it backwards.
4. Change sides and repeat the exercise.

Storage, cleaning

When not in use, always store the product clean and dry at room temperature.

Clean only with water and wipe dry afterwards with a cloth.

IMPORTANT! Never clean the product with harsh cleaning agents.

Smalle push-ups (afb. C)

Uitgangspositie