IAN 365985 - Fitness Equipment CRIVIT - Free user manual and instructions

USER MANUAL IAN 365985 CRIVIT

• 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 perfor- mance ability. High exertion and overtraining can lead to serious injuries. Stop exercising immediately and contact a doctor if you expe- rience pain, weakness or fatigue.

• Always keep the instructions for use with the exercise instructions readily available.

• Pregnant women should only train after con- sulting with their doctor.

• The product must only be used by one person at a time.

• The product is not suitable for therapeutic purposes.

• Ensure that a radius of approx. 5m around the training area is cleared (Fig. K).

• Train on a flat, non-slip surface only.

• Do not use the product near steps or landings.

• Never wrap the product around your head, neck or chest. Risk of strangulation!

• Do not use the product for other purposes (e.g., as a tension cable, towing rope, or similar).

• Only use the product for the application for which it was intended.

• Not suitable for lifting or carrying loads!

• Do not use as a climbing rope.

• Do not use for tug-of-war.

• Make sure that the ground is able to withstand the load/impact exerted by the rope. Extra caution – risk of injury for children!

• Do not allow children to use this product unsupervised. Instruct them in the correct use of the product and maintain supervision. Only allow the use of the product if the mental and physical development of the child allows it. This product is not a toy. GB/IE17 Dangers due to wear and tear

• Check the product for damage or wear before each use. Only use the product if it is in perfect condition!

• The safety of the product can only be guar- anteed if it is regularly inspected for damage and wear and tear. If damaged, it must no longer be used.

• Parts that are particularly susceptible to wear and tear, such as the rope ends, must be checked for damage before each use.

• Use only original replacement parts.

• Protect the product from extreme temperatures, sun and dampness. Improper storage and use of the product could lead to premature wear and tear, which could result in injury. Securing the product Wrap the product several times around an anchor point, such as a tree trunk (Fig. A). Make sure that the rope ends are of equal length and that the attachment can withstand the force applied during the exercise. Note: attachment to a tree is only one option. Holding the rope ends You can hold the rope ends in two ways (Fig. B): Hand position A Grip the ends of the rope from above, with your thumbs pointing along the rope, and the rope parallel to the ground. Hand position B Grip the ends of the rope from below, with your thumbs pointing towards your body. Hold the rope ends perpendicular to the ground, pointing upwards. Note: grip the ends of the rope firmly through- out the exercise. 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. Warming up Take sufficient time before each training session to warm up. Some simple exercises to do this are described 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

then in the other. Arms and shoulders

1. Clasp your hands behind your back and pull

them carefully upwards. If you bend your up- per 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 for-

wards and then, after one minute, backwards. Important: don’t forget to keep breath- ing steadily! Leg muscles

1. Stand on one leg and lift the other leg, with

the knee bent, approx. 20cm off the floor.

2. Then rotate your raised foot first in one

direction, then change direction after a few seconds.

3. Switch legs and repeat this exercise.

4. Lift your legs one after another and take a few

steps on the spot. Make sure you only lift your legs to a height where you are still able to maintain your balance well. GB/IE18 Exercise suggestions Below are some of the many possible exercises. Alternating waves (Fig. C) Hand position A Starting position

1. Stand with your feet hip-width apart on the

2. Grasp the rope at both ends. Your arms are

slightly bent at your sides, next to your body.

3. Extend your buttocks out behind you and

bend your knees. Make sure that your back is straight and your upper body is slightly tilted forward. End position

4. Tense your buttock, arm and abdominal

5. Now alternately swing and bend your arms

up at 90 degrees, while the other arm is extended downwards. Perform this movement regularly and rhythmically so that your arm movements create an alternating undulation of the rope.

6. Repeat this exercise 10–15 times in sets of

three. Important: the undulation is generated exclusively by the movement of your forearms. Important: keep your back straight and your shoulders lowered during the exercise. Waves with side step (Fig. D) Hand position A Starting position

1. Stand with your feet hip-width apart on the

ground, with slightly bent.

2. Grasp the rope at both ends. Your arms are

slightly bent at your sides, next to your body. End position

3. Tense your buttock, arm and abdominal

4. Now alternately swing and bend your arms up

at 90 degrees, while the other arm is extended downwards. Perform this movement regularly and rhythmically so that your arm movements create an alternating undulation of the rope.

5. Take two big side steps to the right, starting

with the right leg and bringing the left leg to meet it. Keep swinging the rope evenly.

6. Change direction and take two side steps to

the left, continuing to swing the rope.

7. Repeat this exercise 10–15 times in sets of

three. Important: the undulation is generated exclusively by the movement of your forearms. Keep your shoulders down and your upper arms close to your body. Hold your back straight through- out the entire exercise and continue breathing steadily. To increase the intensity of the exercise, increase your speed and bend your knees more. Waves with lunge (Fig. E) Hand position A Starting position

1. Stand with your feet hip-width apart on the

2. Grasp the rope at both ends. Your arms are

slightly bent at your sides, next to your body. End position

3. Tense your buttock, arm and abdominal

4. Now alternately swing and bend your arms

up at 90 degrees, while the other arm is extended downwards. Perform this movement regularly and rhythmically so that your arm movements create an alternating undulation of the rope.

5. Now lunge forward with your right leg and

continue swinging the rope evenly.

6. Hold this position briefly and then return to the

7. Now put the left leg forward in a lunge and

continue swinging the rope rhythmically. Make sure that the back knee does not touch the ground and that the pelvis is straight.

8. Repeat this exercise 10–15 times in sets of

three. Important: the undulation is generated exclusively by the movement of your forearms. Keep your shoulders down and upper arms alongside your body. Keep your back straight throughout the exercise and keep breathing steadily. GB/IE19 Circles (Fig. F) Hand position B Starting position

1. Stand with your feet hip-width apart on the

ground, with slightly bent.

2. Grasp the rope at both ends. Your arms are at

your sides, next to your body. End position

3. Tense your buttock, arm and abdominal

4. Raise your arms out to the sides at chest level

and then cross your arms. Perform this move- ment regularly and rhythmically.

5. Change direction and swing both ends of the

rope simultaneously out from the centre in a circular motion.

6. Repeat this exercise 15–20 times in sets of

three. Important: keep your back straight and your shoulders lowered during the en- tire exercise. To increase the intensity of the exercise, increase your speed and bend your knees more. Lateral waves (Fig. G) Hand position A Starting position

1. Stand with your feet hip-width apart on the

ground, with slightly bent.

2. Grasp the rope at both ends. Your arms are at

hip height in front of your body. End position

3. Tense your buttock, arm and abdominal

4. Swing both arms simultaneously, alternately

to the left and then to the right. Perform this movement regularly and rhythmically so that your arm movements create an undulation in the rope. Your body moves as little as possible.

5. Put your weight evenly on your legs during

the exercise to maintain the tension in your abdomen and buttocks.

6. Repeat this exercise 15–20 times in sets of

three. Important: keep your back straight throughout the entire exercise and con- tinue to breathe steadily. To increase the intensity of the exercise, increase your speed and lift your arms. Lateral slam (Fig. H) Hand position A Starting position

1. Stand with your feet hip-width apart on the

ground, with slightly bent.

2. Hold the ends of the rope together with one

hand behind the other. Your arms are at hip height in front of your body. End position

3. Tense your buttock, arm and abdominal

4. Lift the rope and swing your arms alternately

left and right. While doing this, let the rope hit the ground with full force.

5. Perform this movement regularly and rhythmical-

ly so that your arm movements form a half-circle.

6. Repeat this exercise 15–20 times in sets of

three. Important: keep your back straight throughout the entire exercise and con- tinue to breathe steadily. To increase the intensity of the exercise, increase your speed. Power slam (Fig. I) Hand position A Starting position

1. Stand with your feet hip-width apart on the

ground, with slightly bent.

2. Grasp the rope at both ends. Your arms are at

your sides, next to your body. End position

3. Tense your buttock, arm and abdominal

4. Lift the rope and lift your arms high above

your head. Stretch your entire body upwards during this movement.

5. Go into the squat position and let the rope hit

the floor with full force. Do not lose your body tension during these movements.

6. Perform this movement regularly and rhythmi-

cally so that your arm movements create an undulation of the rope.

7. Repeat this exercise 15–20 times in sets of

three. Important: keep your back straight throughout the entire exercise and con- tinue to breathe steadily. To increase the intensity of the exercise, increase your speed. GB/IE20 Star jumps (Fig. J) Hand position A Starting position

1. Stand with your feet hip-width apart on the

ground, with your knees slightly bent.

2. Grasp the rope at both ends. Your arms are at

your sides, next to your body. End position

3. Tense your buttock, arm and abdominal

4. Raise your arms out to the sides, pulling the

rope up high above your head, and at the same time jump your feet apart, so that your body is stretched.

5. Now jump your legs back together and lower

your arms to your sides.

6. Perform this movement regularly and rhythmi-

cally so that your arm movements create an undulation of the rope.

7. Repeat this exercise 15–20 times in sets of

three. Important: keep your back straight throughout the entire exercise and con- tinue to breathe steadily. To increase the intensity of the exercise, increase your speed. 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.

2. Pull your head gently to one side with your

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

4. Change sides and repeat the exercise.

1. Stand upright and lift one foot off the floor.

2. Rotate it slowly, first in one direction, then the

3. Switch feet after a while.