IAN 373612 - Dumbbells CRIVIT - Free user manual and instructions

USER MANUAL IAN 373612 CRIVIT

Operation and safety notes

2 x Clip closure Technical data Dumbbell bar with closures: approx. 2 kg, diameter: 30 mm, length: 35 cm, 2 clip closures for fixing the weight plates. Weight plates: total 6 weight plates; 4 x 1 kg (diameter approx. 119 mm, thickness approx. 18 mm) 2 x 2 kg (diameter approx. 154 mm, thickness approx. 20.5 mm) Overall weight: approx. 10 kg Load: maximum 10 kg Safety notices

PLEASE READ THE INSTRUCTIONS PRIOR TO

USE! PLEASE KEEP THE INSTRUCTIONS IN A

SAFE PLACE! WHEN PASSING THIS PRODUCT

FOR INFANTS AND CHILDREN! Never leave children unsupervised with the packaging materials. There is a danger of suffocation. Read and follow the instruction manual and any other information before assembling and using the equipment. A safe use of the product can be achieved only if it was properly assembled and used properly. It is your responsibility that all users of the product are aware of the warnings. Always seek your physician to detect possible health risks and prevent before beginning any exercise program. Notice your body signals. Incorrect or excessive exercise can damage your health. Stop exercising immediately and consult your physician if you ever feel unwell, exercise pain, tightness in the chest, irregular heartbeat, extreme shortness of breath, dizziness or light-headedness. CAUTION! RISK OF INJURY! Keep kids and pets away from the sports equipment! This device is intended for use by adults. Use the set on a stable, flat, horizontal surface with a protective covering for the floor or carpet. Exercising safely requires ample room. When exercising, keep at least 1 m clear around you and the product (see Fig. M). Check and make sure before each time of use that all clip closures are properly tightened. The reliability can be maintained only if the product is checked regularly. Only use this product in good condition. Do not use this product if damaged. The device is particularly suitable for training the upper body and arm muscles, and improves overall endurance and fat burning.13 GB/IE Please note that the training equipment corre- sponds to EN 957-2 class H (H = Home use). The maximum weight is 10 kg. According to DIN EN ISO 20957-1, the training item is not suited for teenagers below 14 years of age. Parents and other supervisors should be aware of their responsibility, because due to the chil- dren’s natural play instinct and their joy at ex- perimenting they may get into situations and show behaviour for which the training equipm ent is not suitable. If you allow children to use the equipment you should take their mental and physical develop- ment and above all their liveliness into consid- eration. You should supervise the children and above all show them how to use the equipment correctly. Training equipment by no means is suitable as toy. Assembly Insert the weight plates

(Fig. B). Ensure the weights at both ends of the dumbbell bar

are equal to avoid injury. You can add or remove the provided weight plates

based on your own ability. For secure the weight plates

, open the lock of clip closure

and insert it onto the dumb- bell bar

(Fig. C). Lock the clip closure

Make sure the weight plates

are secured tightly. Figure D shows the complete assembled product. Training notes With your interest in strength training you have taken a step towards mobility and health, because strength training strengthens your muscles. In addition, the mobility of your joints is increased, which can reduce the risk of injury. Your cholesterol, your blood pres- sure, your blood sugar, your motivation, your body fat percentage and your mood can be improved by the sport in conjunction with the right diet. General training notes Each exercise should consist of the following three parts:

2. Cardio or weight exercise

3. Cool Down and stretching

Warm Up This phase helps reduce the risk of muscle injury and cramping by increasing blood flow and preparing muscles for training. It is advisable to do a few stretching exercises for approximately 30 seconds. Do not overstrain your muscles and avoid jerky movements. If it hurts, STOP. The Training Endurance (often also called cardiovas cular or car- dio training because of the positive effects on the car- diovascular system) or a strength or muscle training is the first step in the fight against many civilization diseases, especially those that occur with increas- ing age. It can also boost the immune system and prevent infectious diseases. Cool Down Just as a warm-up should be performed before each training session, a cool-down should take place af- ter a unit. A Cool Down starts the relaxation phase; the operating temperature of the body will come back down and shows the transition of stress relax- ation. The cool-down should last at least 10 minutes (as the Warm Up) and is controlled slowly dropping down to the lowest level. The pulse rate should drop as low as possible. Stretching After the training you should definitely stretch your muscles. You can either stretch before or during the exercise to warm up your muscles easily. A stretch- ing afterwards returns the muscle to its original length, thus preventing muscle shortening. The more vigor- ous the training has been, the more important is the stretching afterwards. Stretching should take 20 to 30 seconds per muscle. Stretching should be notice- able for the muscle addressed, but it should never hurt.14 GB/IE Exercise notes Start your training with about 7‒8 reps per exercise set. Increase the number of repetitions according to your individual preferences slowly to 11‒12 reps per set. If you notice that your muscles are tired, reduce the scope of your training. Ideally train 3‒4 times a week. However, be sure to provide sufficient time for your muscles and the body to recover be- tween individual exercises, suggested to insert one day of rest. Also, perform all exercises with a stable body centre. The spine (particularly the lumbar spine) must be kept straight, so that the individual vertebrae are held in the biomechanically correct position, e.g. to protect the disc against faulty loads. Perform all exercises in a smooth and controlled manner. Do not train with momentum and / or jerkily. Note that in case of improper or excessive training negative effects on your health are possible. Exercises (Fig. E) Biceps Stand as shown with your feet about shoulder width apart and your back straight with tight core muscles. Grab a dumbbell in each hand as shown. Lift up a dumbbell while you let the other down in the same course. The dumbbell should be held in parallel with your body at the beginning of the exercise, in other words, with palms facing inward. During the lifting it is rotated so that the palm facing upward at the end. During the lowering phase it is the other way round. During the training phase, the elbow should be kept close to the body so that the biceps will be trained in isolation. (Fig. F) Triceps Hold the dumbbell as shown with both hands at the ends behind the head. Alternatively, this exercise can also be performed while sitting. Raise your hands over your head and stretch your arms. The shoulders are not raised. Let the dumbbell down again. (Fig. G) Oblique trunk muscles Hold the dumbbell with both hands. Lower the dumbbell on the outside of your left knee. Lift your arms sideways, turning your body to the right side. The shoulders are not raised. Return to the starting position. Change the body side. (Fig. H) Chest - Butterfly Lie as shown with your back on a flat bench (make sure that this is stable) and place your feet on each side for more stability. Grab a dumbbell in each hand and hold your arms slightly bent over your chest. Now move the dumbbells laterally down to about shoulder level. Lift the dumbbells back up again and return to the starting position. (Fig. I) Back Stand leaning forward with your feet about shoulder width apart and your back straight with tight core muscles as shown. Begin this exercise with low weights. Support yourself with one hand on a bench or a chair. Hold the dumbbell in the other hand and let the arm hang down loosely. Pull the dumbbell slowly and controlled towards the chest while the back remains straight and the body tense. Let the dumbbell slowly back down. (Fig. J) Shoulder - Side raise Stand with your feet about shoulder width apart and your back straight with tight core muscles as shown. Alternatively, this exercise can also be performed while sitting. Grab the dumbbell or dumbbells if you train both sides simultaneously and pull your shoulder blades back with the elbows slightly bent. Lift the arm or arms then to about shoulder height, do not raise the shoulders themselves, though. After- wards, return the dumbbell(s) back into the starting position. (Fig. K) Front raise Stand with your feet about shoulder width apart and your back straight with tight core muscles as shown. Alternatively, this exercise can also be performed while sitting. Grab the dumbbell or dumbbells if you train both sides simultaneously and pull your shoulder blades back with the elbows slightly bent. Lift the arm or arms then to about shoulder height (optionally go15 GB/IE further to over your head), do not raise the shoulders themselves, though. Afterwards, return the dumb- bell(s) back into the starting position. (Fig. L) Legs Stand with your feet about shoulder width apart and your back straight with tight core muscles as shown. Hold the dumbbells and let your arms with the weights hang loosely on either side. Now, move slowly and in a controlled manner into a big lunge as shown. Make sure that your front leg’s knee remains constantly over the foot and your back is straight. Stand up again and change legs. Cleaning and care Wipe with a damp, lint-free cloth. Do not use abrasive or caustic cleaning agents. Always store the product dry and clean, in a temperate room. Disposal The packaging is made entirely of recyclable mate- rials, which you may dispose of at local recycling facilities. Contact your local refuse disposal authority for more details of how to dispose of your worn-out product. Warranty The product has been manufactured to strict quality guidelines and meticulously examined before deliv- ery. In the event of product defects you have legal rights against the retailer of this product. Your legal rights are not limited in any way by our warranty detailed below. The warranty for this product is 3 years from the d ate of purchase. The warranty period begins on the date of purchase. Please keep the original sales receipt in a safe location. This document is required as your proof of purchase. Should this product show any fault in materials or manufacture within 3 years from the date of purchase, we will repair or replace it – at our choice – free of charge to you. This warranty becomes void if the product has been damaged, or used or maintained improperly. The warranty applies to defects in material or manu- facture. This warranty does not cover product parts subject to normal wear, thus possibly considered consumables (e.g. batteries) or for damage to frag- ile parts, e.g. switches, rechargeable batteries or glass parts. Warranty claim procedure To ensure quick processing of your case, please observe the following instructions: Please have the till receipt and the item number (e.g. IAN 123456_7890) available as proof of purchase. You will find the item number on the rating plate, an engraving on the front page of the instructions for use (bottom left), or as a sticker on the rear or bottom of the product. If functional or other defects occur, please contact the service department listed either by telephone or by e-mail. You can return a defective product to us free of charge to the service address that will be provided to you. Ensure that you enclose the proof of pur- chase (till receipt) and information about what the defect is and when it occurred. Service Service Great Britain Tel.: [phone] E-Mail: [e-mail] Service Ireland Tel.: [phone] E-Mail: [e-mail]16 FR/BE Introduction ................................................................................................................................... Page 17 Utilisation conforme ............................................................................................................................Page 17 Contenu de la livraison .......................................................................................................................Page 17 Caractéristiques techniques ................................................................................................................Page 17 Consignes de sécurité ...........................................................................................................Page 17 Montage ...........................................................................................................................................Page 18 Conseils d‘entraînement.....................................................................................................Page 18 Remarques générales sur l‘entraînement ...........................................................................................Page 18 Indications d‘exercices .......................................................................................................................Page 19 Exercices .............................................................................................................................................. Page 19 Nettoyage et entretien ........................................................................................................ Page 20 Mise au rebut ............................................................................................................................... Page 20 Garantie ........................................................................................................................................... Page 20 Faire valoir sa garantie .......................................................................................................................Page 21 Service après-vente .............................................................................................................................Page 2217 FR/BE Set d’haltères, 10 kg Introduction Nous vous félicitons pour l‘achat de votre nouveau produit. Vous avez opté pour un produit de grande qualité. Avant la première mise en service, vous devez vous familiari- ser avec toutes les fonctions du produit. Veuillez lire attentivement le mode d’emploi ci-dessous et les consignes de sécurité. N’utilisez le produit que pour l’usage décrit et les domaines d’application cités. Conserver ces instructions dans un lieu sûr. Si vous donnez le produit à des tiers, remettez-leur également la totalité des documents. Utilisation conforme Ce produit est conçu comme un appareil de sport, non adapté à un usage commercial, thérapeutique ou médical. Ce produit doit uniquement être utilisé en intérieur et par des adultes. Contenu de la livraison (ill. A)