HG05677 - Dumbbells CRIVIT - Free user manual and instructions

USER MANUAL HG05677 CRIVIT

Black-and-white photo of a man performing a dumbbell exercise on a bench, with an inset showing a barbell lifting the weight (no text or symbols visible)

KURZHANTEL-SET, 10,5 KG / 10.5 KG DUMBBELL SET / SET D'HALTÈRES, 10,5 KG

DE AT CH

KURZHANTEL-SET,10,5KG

10.5 KG DUMBBELL SET

Operation and safety notes

NL BE

HANDHALTER-SET,10,5KG

Line drawing of a person performing a dumbbell exercise (no text or symbols)

F

Two sequential illustrations of a person performing a dumbbell press exercise, showing head and torso positioning (no text or symbols)

G

Illustration of two men performing dumbbell exercises, one lifting the other (no text or symbols)

H

Line drawing of a person performing a bench press exercise with dumbbells (no text or symbols)

Intended use....Page 12

Scope of delivery....Page 12

Technical data......Page 12

Safety notices Page 12

Assembly Page 13

Training notes......Page 13

General training notes....Page 13

Exercise notes......Page 14

Exercises....Page 14

Cleaning and care....Page 15

Disposal Page 15

Warranty Page 15

Warranty claim procedure....Page 15

Service Page 15

10.5 kg Dumbbell set

Overall weight: approx. 10.5 kg Load: maximum 10.5 kg

- Introduction

We congratulate you on the purchase of your new product. You have chosen a high quality product. Familiarise yourself with the product before using it for the first time. In addition, please carefully refer to the operating instructions and the safety advice below. Only use the product as instructed and only for the indicated field of application. Keep these instructions in a safe place. If you pass the product on to anyone else, please ensure that you also pass on all the documentation with it.

Intended use

This product is designed as a piece of sports equipment and is not intended for commercial, therapeutic or medicinal use. This product must only be used indoors and by adults.

- Scope of delivery (Fig. A)

1 x Dumbbell bar
2 6 x Weight plate
3 2 x Spring clamp closure

- Technical data

Dumbbell bar: approx. 1.95 kg, diameter: 30 mm, length: 35 cm

Weight plates: total 6 weight plates; 2 x 1 kg (diameter approx. 119 mm, thickness approx. 18 mm) 2 x 1.25 kg (diameter approx. 125 mm, thickness approx. 19 mm) 2 x 2 kg (diameter approx. 154 mm, thickness approx. 20.5 mm)

Closures: 2 spring clamp closures for fixing the weight plates (approx. 0.0275 kg/pc)

Safety notices

PLEASE READ THE INSTRUCTIONS PRIOR TO USE! PLEASE KEEP THE INSTRUCTIONS IN A SAFE PLACE! WHEN PASSING THIS PRODUCT ON TO A THIRD PARTY, ALSO INCLUDE ALL DOCUMENTS.

DANGER TO WARNING!

LIFE AND RISK OF ACCIDENT 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. The safety distance around should be at least 1.5 m. Compensate for uneven floors.

Check and make sure before each time of use that all spring clamp 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.
Please note that the training equipment corresponds to EN 957-2 class H (H = Home use). The maximum weight is 10.5 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 children's natural play instinct and their joy at experimenting they may get into situations and show behaviour for which the training equipment is not suitable.
If you allow children to use the equipment you should take their mental and physical development and above all their liveliness into consideration. 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 onto the dumbbell bar 1 (Fig. B). Ensure the weights at both ends of the dumbbell bar 1 are equal to avoid injury. You can add or remove the provided weight plates 2 based on your own ability.
For secure the weight plates, compress the grips of closure 3 and insert it (with the grips facing outwards) onto the dumbbell bar 1 (Fig. C). Make sure the weight plates 2 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 pressure, 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:

1. Warm Up
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 cardiovascular or cardio training because of the positive effects on the cardiovascular system) or a strength or muscle training is the first step in the fight against many civilization diseases, especially those that occur with increasing 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 after 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 relaxation. 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 stretching afterwards returns the muscle to its original length, thus preventing muscle shortening. The more vigorous the training has been, the more important is the stretching afterwards. Stretching should take 20 to 30 seconds per muscle. Stretching should be noticeable for the muscle addressed, but it should never hurt.

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 between 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. Afterwards, 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 go

further to over your head), do not raise the shoulders themselves, though. Afterwards, return the dumbbell(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 materials, 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 delivery. 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 date 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.

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. This warranty becomes void if the product has been damaged, or used or maintained improperly.

The warranty applies to defects in material or manufacture. This warranty does not cover product parts subject to normal wear, thus possibly considered consumables (e.g. batteries) or for damage to fragile 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 type plate, an engraving on the front page of the instructions (bottom left), or as a sticker on the rear or bottom of the appliance.

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 purchase (till receipt) and information about what the defect is and when it occurred.

Service

GB 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]

Introduction......Page 17

Exercices......Page 19

WAARSCHUWING! VENSGEVAAR EN KANS OP ONGEVALLEN VOOR KLEU-

Illustration of a person performing a dumbbell press exercise, no text or symbols present

Line drawing of a muscular man lifting dumbbells, labeled 'J' in top-left corner (no other text or symbols)

Line drawing of a person performing a dumbbell exercise (no text or symbols)

Two individuals performing lunge exercise with dumbbells, no text or symbols present

OWIM GmbH & Co. KG

Stiftsbergstraße 1

74167 Neckarsulm

GERMANY

Model no.: HG05677

Version: 10/2019