18255L18 - Uncategorized CRIVIT - Free user manual and instructions

USER MANUAL 18255L18 CRIVIT

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Congratulations! With your purchase you have decided on a high- quality product. Get to know the product before you start to use it. Carefully read the following assembly instructions. Use the product only as described and only for the given areas of application. Keep these instructions safe. When passing the product on to a third party, always make sure that the documentation is included

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a) Please read this manual and retain it! b) Read and follow the instruction manual and any other information before assembling and using the appliance. A safe use of the device can be achieved only if it was properly assembled and used properly. It is your responsibility that all users of the device are aware of the warnings. c) Always seek your GP to detect possible health risks and prevent before beginning any exercise program. Notice your body signals. Incorrect or excessive exercise can damage your health. If you ever feel during exercise pain, tightness in the chest, irregular heartbeat, extreme shortness of breath, dizziness or lightheadedness, stop exercis- ing immediately and consult your physician. d) Keep children and pets away from the equipment. This device is intended for use by adults. e) 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. f) Check and make sure before each time of use that all screws and nuts are properly tightened. The re- liability can be maintained only if it is checked regularly. g) The device is particularly suitable for training the upper body and arm muscles, and improves overall endurance and fat burning.

With your interest in strength training you have taken an important step towards mobility and health - be- cause strength training strengthens the muscles. Strength training not only prevents the loss of muscle mass and strength, but improves on this even. The mo- bility of the joints is increased - reducing the risk of injury. Your blood pressure, your cholesterol, your blood sug- ar, your motivation and even your mood can be great- ly improved by a little sport. You can change your character in moderation. In conjunction with proper diet will reduce your body fat and improve your silhou- ette.

General General General Training Notes Training NotesTraining Notes Training Notes

Each exercise should consist of the following three parts:

2. Cardio or weight exercise

3. Cool Down & stretching

Warm Up This stage helps get the blood flowing around the body and the muscles working properly. It will also reduce the risk of cramp and muscle injury. It is advisable to do a few stretching exercises. Each stretch should be held for approximately 30 seconds, do not force or jerk your muscles into a stretch - if it hurts, STOP. The Training The start of endurance (often also called cardiovascular or cardio training because of the positive effects on the cardiovascular system) or a force or muscle training is the first step in the fight against civilization infectious diseases and physical symptoms, especially with ad- vancing age. 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 op- erating 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 As already mentioned, you can stretch before/during the warm-up your muscles easily. After the training you should definitely stretch your muscles. A stretching afterwards returns the muscle to its original length, thus preventing muscle shortening. The more strenuous the training has been, the more important is the stretching afterwards.GB

Particularly important is the stretching for the exercised muscle groups. Stretching should be noticeable for the muscle addressed, but it should never hurt. Stretching should take 20 to 30 seconds per muscle.

ExerciseExercise Exercise notes notesnotes 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 that between individual exercises one day of rest is inserted so that the muscles and the body are able to recover sufficiently. 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. Do not train with momentum and / or jerkily. Perform all exercises in a smooth and controlled manner. Note that in case of improper or excessive training negative effects on your health are possible.

Exercises Exercises Exercises

Go into a crouch. Keep the weight on the side of the back leg. Press now out of the slight lunge upward and move the arm with the dumbbell over the shoulder and the head (see sketch). Then return to the starting posi- tion. (B) Rowing (B) Rowing(B) Rowing (B) Rowing

Place one knee and the hand on the same side on a chair or bench. Keep the free arm with the dumbbell next to the body. Bend your arm and lift the elbow. Hold this position for 1-2 seconds and then return to the starting position. (C) Triceps 1 (C) Triceps 1(C) Triceps 1 (C) Triceps 1

Lie down with your back on a bench. Take the dumb- bell in both hands. Raise the dumbbell with flexed el- bows above and over your head (see illustration). Bend your elbows. Raise the dumbbell up and stretch the arms. Hold this position for 1-2 seconds and then re- turn to the starting position. (D) Triceps 2 (D) Triceps 2(D) Triceps 2 (D) Triceps 2

Stand upright with your feet shoulder width apart. Take the dumbbell in both hands. Raise the dumbbell with flexed elbows over your head (see illustration). Lower your arms downward behind your shoulders. Lift the dumbbell now up over your head and stretch your arms. Hold this position for 1-2 seconds and then re- turn to the starting position. (E) Biceps (E) Biceps(E) Biceps (E) Biceps

Stand upright with your feet shoulder width apart. Hold the arm with the dumbbell next to the body. Slowly bend your arms up to shoulder height. The upper arm and the elbow remain stable next to the body. Hold this position for 1-2 seconds and then return to the starting position. (F) Arm & Squat (F) Arm & Squat(F) Arm & Squat (F) Arm & Squat

Stand upright with your feet shoulder width apart. Go into a crouch. Keep your arms with the dumbbell be- tween your legs. Now stretch your legs, straighten up and bend your arms up to shoulder height. Hold this position for 1-2 seconds and then return to the starting position. (G) Chest press (with 2 dumbbells) (G) Chest press (with 2 dumbbells)(G) Chest press (with 2 dumbbells) (G) Chest press (with 2 dumbbells)

Lie on your back on a bench. Hold your arms out with the dumbbells close to the body about shoulder level. Move your arms up and together over the chest. Make sure that you firmly grasp the dumbbells so they do not fall. Then return to the starting position. (H) Pushups (with 2 dumbbells) (H) Pushups (with 2 dumbbells)(H) Pushups (with 2 dumbbells) (H) Pushups (with 2 dumbbells)

Support yourself on the floor and with each hand on a dumbbell. Lower the upper body (push-ups). Make sure that you firmly grasp the dumbbells and do not slip. Hold this position for 1-2 seconds and then return to the starting position.

Never use abrasive or caustic cleaning agents. The product will otherwise be damaged. Only clean the product with lukewarm water and dry well with a cloth. Always store the product dry and clean, in a temperate room.

The product was produced with great care and under constant supervision. You receive a three-year warran- ty for this product from the date of purchase. Please retain your receipt. The warranty applies only to mate- rial and workmanship and does not apply to misuse or improper handling. Your statutory rights, especially the warranty rights, are not affected by this warranty.GB

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. Re- pairs after the warranty are subject to a charge.

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3. Cool Down & post-étirement

Exercices Exercices Exercices

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