IAN 323073 - Fitness Equipment CRIVIT - Free user manual and instructions

USER MANUAL IAN 323073 CRIVIT

Instructions for use

MULTI-TRAINER

Gebruksachwitzing

中

MULTIFUNKCNI TRENER

Navod k pouzhi

B

Before reading, fold out the ilustration page and get to know all of the functions of your unit.

Special precaution - risk of injury for children 16

Dangers due to wear and tear 16

Preventing damage to the product 16

Assembling the product 17

Setting training resistance 17

Disassembling the product 17

General training instructions 17

Warming up 17

Exercise suggestions 17-19

Stretching 19-20

Storage, cleaning 20

Disposal 20

Notes on the guarantee and service handling 20

FR BE

You have chosen to purchase a high-quality product. Familiarise yourself with the product before using it for the first time.

Read the following instructions for use carefully.

Use the product only as described and only for the given areas of application. Store these instructions for use carefully. When passing the product on to third parties, please also hand over all accompanying documents.

Package contents

1 × multi-trainer (1)
1×DVD
1 x exercise poster
1 x instructions for use

Technical data

Dimensions:

approx. 55 × 37 × 43 ~cm (W × H × D)

Dimensions when folded up:

approx. 55 × 16.5 × 43cm (W × H × D)

Weight: approx. 5.6kg

Maximum load: 120kg

Device class: H (for use in private households) / not suitable for therapeutic training

Tested according to:

DIN EN ISO 20957-1 Class: H

Date of manufacture (month/year): 07/2019

Intended use

The product is designed for private use and is not suitable for medical or commercial purposes.

Safety information 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 over-training 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 guidelines readily available.
• There must be a clear space of approx. 0.6m around the training area (Fig. N).
• Train on a horizontal, stable surface only.
• Do not use the product near stairs or steps and terraces.
• Never use the product near an open flame or stove.

Special precaution - risk of injury for children!

• Do not let children 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 mental and physical development of the child 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 may not be used anymore.
• Pay special attention to wear in the locking pins and the screws in all moving parts.

Preventing damage to the product

• Avoid contact with sharp, hot, pointy or hazardous items.

Assembling the product

Fold out the product before use as follows:

1. Pull both lock pins (1a) out of the frame and fold up both training arms (1b) (Fig. B).
2. Reinsert the lock pins (1a) into the frame to fasten the training arms (1b) in place (Fig. C).

Setting training resistance

The training resistance can be individually set with the two adjustment wheels (1c) (Fig. D).

1. To set the training resistance higher, turn the respective adjustment wheel clockwise.
2. To set the training resistance lower, turn the respective adjustment wheel counter-clockwise.

Disassembling the product

1. Pull both lock pins (1a) out of the frame and fold down the training arms (1b).
2. Insert the lock pins into the frame to store them.

General training instructions Training procedure

• Wear comfortable sports clothing and athletic shoes.
• Warm up before each training session and end the training session gradually.
• Take sufficient breaks between the exercise routines and drink enough.
  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.
• Make 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 6-9 exercises.

Pay attention to the following fundamentals:

• A set should consist of approx. 15 repetitions of one exercise.
  Each set can be repeated three times.
• You should take a 30-second break between each set.
• To build muscle, work with fewer repetitions but with higher weight strain.

For strength endurance, work with more repetitions and lower weight strain.

• Warm up your muscle groups well before each training unit.

• We also recommend stretching after each training unit.

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 two to three times.

Neck muscles

1. Turn your head slowly to the left and to the right. Repeat this movement four to five times.
2. Rotate your head slowly, first in one direction, 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 let your shoulders fall again.
4. Rotate your right and left arms alternately forwards and then, after one minute, backwards.

Important: don't forget to keep breathing steadily!

Exercise suggestions

Below are some of many possible exercises.

Press-up (Fig. E)

Starting position

1. Lie down on the product in the press-up position. Make sure that the training arms are touching your hips.
2. Position your arms straight out to the left and right. Keep your forearms at a right angle from your body. Make sure that your hands are below your shoulders and that your elbows remain slightly bent.

End position

1. Tighten your arm, back and stomach muscles. Your gaze is directed toward the floor. Your elbows are slightly bent and pointing outward.

2. Bend your arms and lower your body until it is almost touching the floor. Your elbows are pointing outward.

3. Your head is an extension of the spine. Keep your body tense.
4. Stay in this position for a moment and then slowly go back to your starting position.
5. Repeat this exercise 10-15 times in three sets.

Important: maintain body tension during the exercise. Keep your feet, hips and torso in line.

Scissor kick (Fig. F)

Starting position

1. Sit down on the floor with your legs on the product.
2. Lean your torso back and support yourself on your elbows. Keep your arms tightly against your body.
3. Stretch your legs out and place your calves on the training arms.

End position

1. Tighten your leg, gluteal and stomach muscles. Your gaze is directed straight forward.
2. Alternately push your legs downward.
3. Repeat this exercise 10-15 times in three sets. Important: maintain body tension during the exercise.

Triceps dips (Fig. G)

Starting position

1. Kneel onto the seat of the product. Your legs are shoulder-width apart.
2. Position your feet with the front of the balls on the floor, and bend your torso forward.
3. Place your hands on the training arms. Your head is an extension of the spine.

End position

1. Tighten your arm muscles. Your gaze is directed straight forward.
2. Alternately use your hands to push the training arms downward.
3. Repeat this exercise 10-15 times in three sets. Important: maintain body tension during the exercise and perform the exercise calmly and consistently.

Sit-ups (Fig. H)

Starting position

1. Sit on the seat of the product with your back on the training arms.
2. Lift up your legs and bend your arms behind your neck.
3. Use your back to push the training arms downward.

End position

1. Tighten your stomach muscles and slightly move your torso up slowly. Your head is an extension of the spine.

2. Stay in this position for a moment and then slowly go back to your starting position.

3. Repeat this exercise 10-15 times in three sets. Important: maintain body tension during the exercise and perform the exercise calmly and consistently.

Alternating dips (Fig. 1)

Starting position

1. Sit on the seat of the product with your back on the training arms.
2. Bend your legs and place your feet on the floor.
3. Place your hands on the training arms.

End position

1. Sit upright and tighten your arm muscles. Your gaze is directed straight forward.
2. Alternately use your hands to push the training arms downward.
3. Repeat this exercise 10-15 times in three sets. Important: remain sitting upright and keep your back straight. Perform this exercise calmly and consistently.

Triceps press (Fig. J)

Starting position

1. Sit on the seat of the product with your back on the training arms.
2. Bend your legs and place your feet on the floor.
3. Place your hands on the training arms.

End position

1. Sit upright and tighten your arm muscles. Your gaze is directed straight forward.

2. Simultaneously use your hands to push the training arms downward.

3. Repeat this exercise 10-15 times in three sets. Important: remain sitting upright and keep your back straight. Perform this exercise calmly and consistently.

Cycling (Fig. K)

Starting position

1. Place the product in front of a chair or bench.
2. Sit down on the chair/bench and place your feet on the training arms.

Note: when your feet are on the training arms, your legs should be positioned roughly at a 90^ angle.
3. Place your hands by your sides.

End position

1. Sit upright and tighten your gluteal, back and thigh muscles. Your gaze is directed straight forward.
2. Alternately use your feet to push the training arms downward.
3. Repeat this exercise 10-15 times in three sets.

Important: remain sitting upright and keep your back straight. Perform this exercise calmly and consistently.

Leg press (Fig. L)

Starting position

1. Place the product in front of a chair or bench.
2. Sit down on the chair/bench and place your feet on the training arms.

Note: when your feet are on the training arms, your legs should be positioned roughly at a 90^ angle.
3. Place your hands by your sides.

End position

1. Sit upright and tighten your gluteal, back and thigh muscles. Your gaze is directed straight forward.
2. Simultaneously push the training arms downward with your feet.
3. Lift your legs back up and repeat this exercise 10-15 times in three sets.

Important: remain sitting upright and keep your back straight. Perform this exercise calmly and consistently.

Cycling twister (Fig. M)

Starting position

1. Place the product in front of a chair or bench.
2. Sit down on the chair and place your feet on the training arms.

Note: when your feet are on the training arms, your legs should be positioned roughly at a 90^ angle.

1. Bend your arms and place your hands on the back of your neck.

End position

1. Sit upright and tighten your gluteal, back and thigh muscles. Your gaze is directed straight forward and your feet are in a relaxed position on the training arms.
2. Use your left foot to push the left training arm downward and turn your torso to the right.
3. Stay in this position for a moment and then slowly go back to your starting position.
4. Use your right foot to push the right training arm downward and turn your torso to the left.
5. Stay in this position for a moment and then slowly go back to your starting position.
6. Repeat this exercise 10-15 times in three sets.

Important: remain sitting upright and keep your back straight. Turn your entire torso and perform the exercise calmly and consistently.

Stretching

Take sufficient time to stretch after each training session. Some simple exercises to do this are shown below.

You should perform each exercise three times per side for 30-40 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.

3. Grab your right elbow with your left hand and pull it backwards.

4. Change sides and repeat the exercise.

Leg muscles

1. Stand upright and lift one foot off the floor.
2. Rotate it slowly, first in one direction, then in the other.
3. Switch feet after a while.

Important: make sure your thighs remain parallel to each another. Push your hips forwards, keeping your upper body upright.

Storage, cleaning

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

Only clean the product with a damp cloth and wipe dry afterwards.

IMPORTANT! Never clean the product with harsh cleaning agents.

Disposal

Dispose of the article and the packaging materials in accordance with current local regulations. Packaging materials such as foil bags are not suitable to be given to children. Keep the packaging materials out of the reach of children.

Dispose of the products and the packaging in an environmentally friendly manner.

The recycling code is used to identify various materials for recycling.

The code consists of the recycling symbol - which is meant to reflect the recycling cycle - and a number which identifies the material.

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, especially 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 guarantees 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:323073_1901

CB Service Great Britain

Tel.: [phone]

E-Mail: [e-mail]

IE Service Ireland

Tel.: [phone]

(0,08 EUR/Min., (peak))

(0,06 EUR/Min., (off peak))

E-Mail: [e-mail]

Felicitations!