IAN 103394 - Rowing Machine CRIVIT - Free user manual and instructions

USER MANUAL IAN 103394 CRIVIT

Instructions for use

IAN 103394

DE AT CH

Lieferumfang 6

Technische Daten 6

Technical specifications 32

Intended use 32

Safety notice regarding use 32-33

Exercise notice 33

Warming up and stretching 33-34

Workout 34-37

Maintenance, storage 37

Instructions for disposal 37

3 years warranty 38

Personal workout information 39

Avances: 5-10 minutes

Avances: 5-10 minutes

Avances: 5-10 minutes

Planche de press-up (ill. F)

Durée recommendée :

Avances: 5-10 minutes

Avances: 5-10 minutes

Avances: 5-10 minutes

Avances: 5-10 minutes

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 instructions for use.

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.

Contents

1 x Exercise & balance board
2 × Handle
2 × Resistance bands
1 × Fitness mat
1 x DVD with exercise examples
1 x Poster with exercise examples
1 x Instructions for use

Technical specifications

This exercise equipment complies with the

DIN EN ISO 20957-1, DIN EN 957-2 class H

(Home area)

Max. weight of the user: 100kg

Dimensions: approx. 50 × 30 × 15cm

Product weight: approx. 2.270g

Please note that the force values

in the table could differ from the actual force values because of the material properties of the fitness bands.

Strength chart expander

Length (cm):	120 140 160 185 230
Strength (N):	35 40 45 48 55

Intended use

The article is designed for private, indoor use and may not be used for commercial, medical, or therapeutic purposes.

Safety notice regarding

use

Warning! Danger of injury!

• This fitness board is designed for a maximal body weight of 100kg . Do not use this product if you are heavier than this weight.
• Please consult your doctor before you start your workout. Please ensure that your health is in a suitable condition for the workout.
• Always keep the instructions manual with the exercise guidelines handy.
• Stick to the workout guidelines which are specified in these instructions. Otherwise, you risk seriously damaging your health.
  Overexertion and working out too much can cause severe injuries. Always remember to warm up before exercising and work within your capabilities. If you suffer from physical discomfort, feeling weak or tired immediately stop your workout and contact your doctor.
• Check before each use that the fitness board is correctly set-up for the respective exercise.
• Only use this product in firm level flooring and away from stairs and landings.
• Ensure that the fitness board sits firmly and securely on the ground so that it does not slide away.
• Always use the accompanying protective mats to protect delicate flooring (e.g. parquet).
  The product can only ever be used by one person at a time.
• The resistance bands may exclusively be used with the fitness board.
• If you use the product as a balance board with the resistance bands never stand on the turntable.
• For a safe workout you need sufficient space. Please make sure there is at least 0.6m of space around you and the article in every direction when training.

Special caution - danger of injury for children!

• As children exhibit natural instinct to play and propensity to experiment, it is likely that situations and behaviours will arise for which the training devices have not been designed, and as such parents and other supervisors should be aware of their responsibility. Allow their use only when the child's mental and physical development permits. This article is not intended to be a toy.

! Damage through wear and tear

• The product may only be used if it is in impeccable condition. Always check the product before each use. The safety of the fitness-board can only be guaranteed if it is regularly checked for damage and wear and tear.
• The resistance bands may not be stretched further than 2.30m .
• Regularly check the resistance bands. Check for rips and damage. Defective parts must no longer be used.
• Protect the device from high temperatures and moisture.
• Use, exclusively, the original additional parts.

Exercise notice

The following exercises only show a range of exercises. You can find further exercises in the relevant specialised literature.

• Wear comfortable sports clothes and shoes.
• Warm yourself up before every workout and gradually cool down. Please read our recommendations on warming up and cooling down.
• Ensure that you have sufficient space surrounding you for your workout.
• Do the exercises at a level tempo.
• Keep to the instructed sequence of movements.

Caution! Avoid working out too intensely!

When starting to workout 2-3 minutes per exercise is sufficient. With daily workouts you could extend that in a week to 5-10 minutes. However, the maximum workout time of 1 hour should not be exceeded.

• Take sufficient breaks between exercises and ensure that you drink enough.

Caution!

• If you feel discomfort or unwell stop the exercise immediately and contact your doctor.
• Do not stretch the resistance bands longer than 2.30m .
• The strength chart shows how much power is needed to pull the resistance bands to the corresponding length. The tolerance range for the power: + / - 20% (See strength chart for the expander under Technical specifications).

Warming up and stretching

Take enough time to warm up and cool down before and after each workout. The following exercises have been designed for this purpose. Repeat each of the respective exercises 2-3 times.

Warming up your neck muscles

• Stand in a relaxed position. Using your hand, pull your head gently to the left and then to the right. This exercise helps stretch both sides of your neck.
• Make circular movements with your head, changing the direction. Repeat until your neck feels loose and relaxed.

Warming up your arms and shoulders

• Stretch one arm out sideways in front of your chest and using your other hand, carefully press it towards your body. After a while change arms. Remember not to press beyond the point of feeling a slight pull in your arm.
• Alternatively, move your arms over and behind your head in a bent position and using your other hand, gently press down on your elbow.
• Grasp your hands behind your back and carefully pull them upwards. If you bend the upper part of your body forwards, all the muscles will be warmed up.

• To loosen up your shoulders, carefully make circular movements with both shoulders - first towards the front, then towards the back.

• Pull your shoulders upwards several times and then let them fall back down again. After repeating this exercise a few times, your shoulders should feel warm and loose.

Warming up and stretching your leg muscles

• Stand up straight with your right leg bent upwards. Hold your leg with your right hand for a while. To make this exercise easier, you can hold onto something with your other hand, e.g. a wall or a table. Repeat with your other leg.
• Stand with your legs apart and bend one of your knees slightly. Hold this position for a while before changing legs. This exercise helps stretch the inside of your legs.
• Warm up your ankles by taking one foot off the floor and slowly making circular movements to the left and then to the right. After a while, change feet.

Overview of the exercised muscle groups

The following muscle groups are primarily focussed on during the corresponding exercises:

Fig. C Balance board	Leg muscles
Fig. D Balance board with resistance bands	Arm, leg and shoulder muscles
Fig. E Balance board with handles	Arm, shoulder, stomach, and chest muscles
Fig. F Press-up board	Arm, leg, stomach, and lower back muscles
Fig. G Press-up board with resistance bands	Arm, stomach, and leg muscles

Fig. H Twist board	Torso muscles
Fig. I Twist board with resistance bands	Upper body muscles

Workout

Balance board (Fig. C)

This exercise requires complete ankle movement. If in doubt contact your doctor!

When using the balance board never stand on the turntable!

Recommended workout duration:

Beginners: 2-3 minutes

Intermediates: 5-10 minutes

Set-up and workout

All you need for this exercise is the mat for slip resistance. Open the board at the side flap locks and take out the resistance bands and the handles. Then close the board again and place it on the mat.

• Step carefully onto the fitness board and slowly begin to rock from side to side.
  Keep your upper body upright. Be sure to make smooth, even movements. Keep your stomach tensed throughout and pull your shoulder blades towards your spine. Use your arms to keep balance at first.
• Once you have a feeling for the movement, you can move your arms with the movement as if running slowly. Keep your arms tensed and steadily increase the speed to an easy jog.
• When you feel confident enough, swing your arms above your head, to exercise your entire body.
• Try out various movements and positions with your arms.

Balance board with resistance bands (Fig. D)

Note!

You must only perform this exercise if your ankles are fully mobile. If in doubt, please consult your doctor.

When using this equipment as a balance board, never stand on the turntable, otherwise risk of injury will occur.

The resistance bands must not be stretched longer than 2.30m . The tolerance for the strength: +/- 20%.

Recommended workout duration:

Beginners: 2-3 minutes

Intermediates: 5-10 minutes

Set-up and workout

The board also remains closed during this exercise. Remove the handles for these exercises. Attach the resistance bands to both sides of the fitness board. To do so, pull the ends of the bands to the length required to thread them into the side openings on the board.

To remove the resistance bands later on, pull them back out of the openings by slightly stretching them (Fig. A).

• Place the balance board on the rubber mat.
• Pick up the handles of the resistance bands and carefully position yourself on the board.
• Take the fitness band handles in your hands and step carefully onto the board. Straighten your upper body to an upright position.
• Slowly begin to rock from side to side until you have found your balance and have a feeling for the movement. Keep your stomach tense throughout and pull your shoulder blades towards your spine.
• Raise your arms upwards in turn. Your right arm should be up when your right leg is rocking downwards - and vice versa. Keep your arms tensed throughout.
• This exercise works on all muscle groups of your body!

Balance board with handles (Fig. E)

Recommended workout duration:

Beginners: 2-3 minutes

Intermediates: 5-10 minutes

Set-up and workout

The board remains closed for this exercise. Insert the ends of the handles into the holes on the fitness board (see Fig. B). To remove the handles later on, firmly pull on them while jiggling them free. The rubber mat is also intended as a support for your knees during this exercise.

When performing this exercise, please also make sure that you keep your back straight.

Avoid hollowing your back and keep your buttocks and stomach tensed throughout.

• Pull your shoulder blades towards your spine and keep your arms tense.
• Kneel on the rubber mat and pick up the handles on the board. Bend slightly forward and begin rocking gently back and forth. At the same time, keep your back straight.
• When you feel strong enough, continue this exercise in a sit-up position. To do so, place the board on the rubber mat, pick up the handles and position your feet approx. two thirds of your body length to the back.

Here, please also make sure you do not arch your back.

Press-up board (Fig. F)

Recommended workout duration:

Beginners: 2-3 minutes

Intermediates: 5-10 minutes

Set-up and workout

To use this equipment as a press-up board, you simply have to remove the bottom of the board. To do this, open the side flap locks and put the bottom of the board to one side. The handles remain at the top of the board.

When performing these exercises, make sure your back is straight.

Avoid hollowing your back and keep your stomach tensed throughout.

• Pull your shoulder blades towards your spine and keep your arms tense.
• Kneel in front of the fitness board on the rubber mat and pick up the handles. Slowly move your body up and down.
• To increase the resistance, take your feet off the floor and cross them behind your buttocks. This is a type of sit-up.
• To strengthen your leg muscles, take one knee off the floor while kneeling and stretch your leg slowly a few times upwards behind you. Then change legs. You can also alternate after each stretch.
• To increase the level of difficulty, take your knees off the floor and stretch your legs out to the back. Now, do a sit-up. Keep your back straight and do not overdo it. It is more important to perform this exercise properly than to achieve a high number of sit-ups.

Press-up board with resistance bands (Fig. G)

Recommended workout duration:

Beginners: 2-3 minutes
Intermediates: 5-10 minutes

Set-up and workout

The handles remain on the board for the following exercise. The resistance bands must also be attached to both sides of the fitness board. To do this, pull the ends of the bands to the length required for threading them into the side openings on the board.

• Fasten the resistance bands to your feet with the loops.
• Take up the position as for the exercise on the press-up board without the training bands. Your hands should be around the handles and your feet parallel to the floor.
• Tense your stomach and straighten your upper body to an upright position.
• In this position, lift your knee from the floor and extend your leg up and out behind you in a controlled manner a few times. Then change legs. You could also change after each leg extension.

• Lie flat on your back. To support your head and spine, place your head on the underside of the fitness board.

• Lie as if you were standing, with your feet at a 90^ angle on the board.

• Take the resistance band's grips in your hand and hold them out sideways at a 90^ angle from your body.
• Your legs stay stretched and exert pressure against the press-up board.

• Alternate moving your left and right hand towards your shoulders.

• Sit on the rubber mat. Put your feet at a 90^ angle on the press-up board.

• Take the grip of the resistance band in your hands.

• Bend your arms next to your body and slightly bend your back towards the floor. Thereby you keep your shoulders and arms in the initial position.

Twist board (Fig. H)

Recommended workout duration:

Beginners: 2-3 minutes

Intermediates: 5-10 minutes

Set-up and workout

You only need the top of the fitness board for this exercise. Remove the handles and resistance bands as described above.

• Place the top of the board on the rubber mat and carefully get onto the twist board.
• Turn back and forth slowly until you feel stable. Twisting movements are possible in both directions up to 40^ .
• Straighten your body to an upright position and keep your stomach and arms tensed.
• At first, use your arms to get your balance. Later on, you can use your arms to accompany the movements sideways.
• To increase the level of difficulty and the exercise intensity, bend down while doing this exercise.
• When you are completely stable, you can change the position of your arms. For example, you can lift them over your head while doing the movement.
• For an "active break", place the twist board on a wide stool and carry out the exercises while sitting.

Twist board with resistance bands (Fig. 1)

Recommended workout duration:

Beginners: 2-3 minutes

Intermediates: 5-10 minutes

Set-up and workout

For this exercise you only need the upper side of the fitness board and the fitness bands. They are fixed to the sides as described above.

Remove the handles for this exercise. Stand the board on the rubber mat. The band may not be stretched to more than 2.30m . The tolerance range for the force is + / - 20% .

• Start slowly. First, use the resistance bands to stabilise. Do the same movements you did with the twist board exercises without the resistance bands.
• Straighten your upper body to an upright position and hold your body, stomach, and arms tensed.
• Sideways rotational movements are possible in both directions up to 40^ .
• When you feel stable, you can work out your arms next. Try arm movements in different directions. Move your arms simultaneously or alternate your left and right arm. You determine the speed and the level of difficulty.
• Now, carefully position yourself next to the twister (or turntable) on the fitness board.

Alternately stretch your arms sideways above your head. When doing so, make sure your body remains straight. The movement is just from the arms.
After a while, use both arms simultaneously. You can also carry out this movement forwards.

! Note!

The following exercises are also suitable as stretching exercises following training with the fitness board.

Stretching board (Fig. J)

Recommended workout duration:

Stretch each side 3 times for 30-40 seconds, alternating between the sides.

Important: extend slowly to the stretch position and then also release slowly.

Set-up and workout

Remove the handles for these exercises.

You only need the bottom part of the fitness board to use it as a stretching board. Place it upside down on the rubber mat.

• Sit on the floor in front of the fitness board and place your feet on it. Your legs should be stretched out, as far as possible.
• Hold your feet using both hands and pull your head as far as it goes towards your knees. Repeat several times.
• Now, take one leg off the fitness board and place it on the floor stretched out sideways. Repeat the exercise alternating between your right and left leg.
• Position yourself in a forward lunge with one leg on the fitness board. Slowly stretch forwards and while doing so, bend your front leg. The more you bend, the more intense the exercise is. In order to increase the level of difficulty, move your back leg further back. Try to maintain this position for a while and then change legs.
• You can also try to touch the ground with the knee of your back stretched leg. This additionally stretches your upper thigh.
• To stretch all of the back leg muscles, stand on the board with your feet pointed upwards. Keep your legs stretched out. Now try to touch your toes with the tips of your fingers. Repeat several times.

Maintenance, storage

The product must be stored dry and clean at normal room temperature.

IMPORTANT! Only clean using water; never with aggressive cleaning products. Wipe dry using a normal cleaning cloth.

Instructions for disposal

Please dispose of the packaging and the product in an environmentally-friendly manner! Dispose of this product via an authorised waste disposal company or via your local council.

Please observe the current regulations.

3 years warranty

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:103394

Service Great Britain

Tel.: [phone]

(£ 0.10/Min.)

E-Mail: [e-mail]

You can also find spare parts for your product at:

www.delta-sport.com, category Service - Lidl Spare Parts

Service

Personal workout information

Date
Exercise Sets		Repetitions	Sets	Repetitions	Sets	Repetitions
Balance board
Balance board with resistance bands
Balance board with handles
Press-up board
Press-up board with resistance bands
Twist board
Twist board with resistance bands
Stretching board
Date
Exercise Sets		Repetitions	Sets	Repetitions	Sets	Repetitions
Balance board
Balance board with resistance bands
Balance board with handles
Press-up board
Press-up board with resistance bands
TwIST board
Twist board with resistance bands
Stretching board

DELTA-SPORT HANDELSKONTOR GMBH

Wragekamp 6 · D-22397 Hamburg

Version: 12/2014