IAN 327396 - Uncategorized CRIVIT - Free user manual and instructions

USER MANUAL IAN 327396 CRIVIT

Instructions for use

• Pregnant women should only do the training following discussion with their doctor.

• There must be a free area of approx. 0.6m around the training area (figure M).

• Only train on a flat and non-slip surface.

• When using the product with rollers, slipping cannot be excluded!

• Do not use the product with rollers on carpet.

• Do not use the article in the vicinity of stairs or steps. Special care – Risk of injury for children!

• Do not allow children to use this article without supervision. Point out the correct use of the training instrument and maintain super- vision. Only allow use if the mental and phy sical development of the children allow this. This article is not suitable for use as a toy. Risks from wear

• The article may only be used in perfect condition. Examine the article for damage or wear before each use. The safety of the article can only be assured if it examined regularly for damage and wear. Do not use the article if it is damaged. Assembly of the Push Up Grips

1. Pick up the article by the curved mounts (3)

and pull the article apart in the middle.

2. Lay the two halves of the article down with the

curved surface on the floor.

3. Insert the push-up trainers into the article

(figure B). Dismantling

1. Push on the point on the inside of the push-up

handles (1) and pull them out of the article (figure B).

2. Lay the two halves of the article down with

the curved mount surface facing downward and place the push-up trainer handles (1) into the hollows in one half of the article that are designed for this purpose (figure B). Congratulations! 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. Scope of delivery (figure A) 2 x push-up grips (1) 2 x mounts, flat (2) 2 x mounts, curved (3) 2 x mounts with rollers (4) 1 x instructions for use Technical data Maximum user weight: 110kg Date of manufacture (month/year): 09/2019 Correct use This article provides a better and more joint-friendly movement sequence for push-up exercises. The article was designed for use in the private area and is not suitable for medical and commercial purposes. Safety notes

• The article may only be used under adult supervision and may not be used as a toy.

• Consult your doctor before beginning training. Please ensure that you are in suitable health for the training.

• Remember to always warm up before training and train in accordance with your current level of performance. Severe injury is possible if you exert yourself too much or overtrain. If you experience complaints, weakness or fatigue discontinue training immediately and contact your doctor.

• Keep the operating instructions and the exer cise information at hand at all times. GB/IE/NI11

3. Press the article halves together. The locking

of the closures must be audible. Make sure that the closure devices are placed correctly (figure A). Dismantling/assembly of the curved mount surface To dismantle the article press the two closure devices together and remove the curved mount surface from the article. To assemble the article press the closures on the curved mount surface into the correct holes on the article. The curved mount surface must lock into place audibly. General training notes Training process

• Wear comfortable sport clothing and trainers.

• Warm up well before each training session and end each training session gradually.

• Take sufficiently long breaks between the exercises and drink enough.

• As a beginner do not train too intensely. Slowly increase your training intensity.

• Carry out all the exercises steadily, not with sudden movements or too quickly.

• Be sure to breathe regularly. Breathe out with effort and breathe in on recovery.

• Ensure a correct body position during the exercises. General training planning Compose a training plan that is suited to your needs with exercise sets comprising 6 - 8 exercises. Adhere to the following principles:

• One set of exercises should comprise approximately 15 repetitions of one exercise.

• Each set of exercises can be repeated 3 times.

• You should take a break for 30 seconds between the exercise sets.

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

• We also recommend stretching after each training session. Warming up Take sufficient time before each training session to warm up. The following includes descriptions of some simple exercises for this purpose. Repeat these exercises 2 to 3 times each. Neck muscles

1. Turn your head slowly to the left and to the

right. Repeat this movement 4 - 5 times.

2. Circle your head slowly, first in one direction

and 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 the muscles are warmed up optimally.

2. Circle 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. Circle your right and left arms alternately

forwards and then after one minute backwards. Important: Don’t forget to continue breathing steadily throughout! Suggested exercises Some of many exercises are described below. Narrow push-up (figure C) Note: The product should be used with- out rollers for this exercise. Starting position

1. Lie in a push-up position and place the article

under you at chest height.

2. Support yourself on the article with both

hands. Your hands should be turned inwards at an angle of 45 degrees. A ‘diamond sha- pe’ is formed by your index fingers and thumbs.

3. Extend your body to form a straight line.

Tense your stomach muscles.

4. Your feet should only touch the floor with the

tips of your toes. GB/IE/NI12 GB/IE/NI

3. Stretch one leg out backwards and place the

other foot forwards with your leg bent. End position

4. In a jumping motion now bend the extended

leg and at the same time pull the knee as far forwards as you can towards your chest.

5. At the same time extend the other leg out

backwards and land on the ball of each foot accordingly.

6. After changing the positions of your feet begin

the next jump movement.

7. Repeat the exercise as often as possible for

approx. 45 - 60 seconds in 3 sets. Important: Pay particular attention to keeping your body tensed throughout. Leg lifts (figure F) Note: Use the assembled push-up train- ers with the curved support surface for this exercise. Starting position

1. Place the push-up trainers approximately

shoulder-width apart.

2. Support yourself on the handles with both

hands. Extend your body to form a straight line. Tense your stomach muscles.

3. Your feet should only touch the floor with the

4. Avoid hollowing your back and tense your

stomach muscles. End position

5. Lift your right leg up as far as possible. Keep

your leg extended. Make sure you do not hollow your back.

6. Hold this position for 2 seconds and slowly

lower your leg down again.

7. Repeat the exercise with your left leg.

Important: Pay particular attention to keeping your body tensed throughout. Push-ups on your knees (figure G) Note: Use the assembled push-up train- ers with the flat support surface for this exercise. Please remove the curved support surfaces from the article halves for this purpose. End position

5. Bend your arms and lower your upper body

in a controlled movement until your upper arms are parallel to your upper body. Make sure your keep your upper arms close to your upper body.

6. Push your body back up and return to the

starting position without extending your arms completely.

7. Repeat the exercise 10 - 25 times in 3 sets.

Important: Pay particular attention to keeping your body tense throughout. Wide push-up (figure D) Note: For this exercise, you will need the assembled push-up grips with the curved support surface, without rollers. Starting position

1. Place the push-up trainers approximately

shoulder-width apart.

2. Support yourself on the handles with both

hands. Extend your body to form a straight line. Tense your stomach muscles.

3. Your feet should only touch the floor with the

4. In the starting position your arms are exten-

ded and your body is elevated. End position

5. Bend your arms and lower your upper body

in a controlled movement until your upper arms are parallel to your upper body.

6. Push your body back up and return to the

starting position without extending your arms completely.

7. Repeat the exercise 10 - 25 times in 3 sets.

Important: Pay particular attention to keeping your body tensed throughout. Knee lifts (figure E) Note: Use the assembled push-up train- ers with the curved support surface for this exercise. Starting position

1. Place the push-up trainers approximately

shoulder-width apart.

2. Support yourself on the handles with both

hands. Extend your body to form a straight line. Tense your stomach muscles.13GB/IE/NI Starting position

1. Place the push-up trainers approximately

shoulder-width apart.

2. Support yourself on the handles with both

hands. Extend your body to form a straight line. Tense your stomach muscles.

3. Rest on your knees and bend your legs

4. In the starting position your arms are exten-

ded and your body is elevated. End position

5. Bend your arms and lower your upper body

in a controlled movement until your upper arms are parallel to your upper body. Your elbows are pointing outwards.

6. Push your body up again and return to the

starting position without completely extending your arms.

7. Repeat this exercise 10 to 25 times for 3 sets.

Important: Pay particular attention to keeping your body tensed throughout. Body lifts (figure H) Note: Use the assembled push-up train- ers with the flat support surface for this exercise. Please remove the curved support surfaces from the article halves for this purpose. Starting position

1. Place the push-up trainers approximately

shoulder-width apart and sit between the push-up handles.

2. Support yourself on the handles with both

hands. Your legs are extended in front of you. End position

3. Tense your stomach muscles and press your-

self up with your arms fully extended.

4. Your legs remain extended and form a 90

degree angle to your body.

5. Hold this position briefly.

6. Bend your arms and lower your body back

7. Repeat the exercise 10 - 25 times in 3 sets.

Important: Pay particular attention to keeping your body tensed throughout. Push-up with position change (figure I) Note: Use the assembled push-up train- ers with the curved support surface for this exercise. Starting position

1. Place the push-up trainers approximately

shoulder-width apart.

2. Support yourself on the handles with both

hands. Extend your body to form a straight line.

3. Place your legs close together and tense your

stomach muscles. Only the tips of your toes are touching the floor.

4. In the starting position your arms are exten-

ded, your body is elevated and your legs are together. End position

5. Jump your feet wide apart and back together.

Hold your arms extended and your head as an extension of your spine.

6. Repeat the exercise 10 - 25 times in 3 sets.

Important: Pay particular attention to keeping your body tensed throughout and avoid hollowing your back. Single arm side push-up (figure J) Note: Use the assembled push-up train- ers with the curved support surface for this exercise. Starting position

1. Place one push-up handle on the floor.

2. On your side, support yourself on the handle

with one hand and tense your stomach mus- cles. The handle is under your shoulder and your arm is angled.

3. Support your upper arm on your hip and lay

your upper leg on the lower leg.

4. Lift your upper body and your pelvis slightly.

Your body is extended and forms a line. End position

5. Lift your body up by extending your arm.

Make sure you do not extend your arm fully. Your head stays as an extension of your spine.

6. Hold this position briefly and then lower your

upper body and bend your arm.14 GB/IE/NI End position

5. First roll one push-up grip forward.

6. Keep your head as an extension of your spine

and do not overextend your head.

7. Lower your upper body and pelvis as far as

you are able to without touching the floor and while maintaining your body tension.

8. After a short pause in the end position, roll

your upper body back to the starting position.

9. Then roll the other push-up grip forward and

10. Repeat the exercise 10 to 15 times for 3 sets.

Important: Be very careful to maintain your body tension the whole time. Stretching Take sufficient time after each training session to stretch. The following illustrates some simple exercises for this purpose. You should carry out the relevant exercises 3 times on each side for 15 - 30 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. Hold your right elbow with your left hand and

4. Change sides and repeat the exercise.

Storage, cleaning When not in use, always store the product clean and dry at room temperature. Clean only with water and wipe dry afterwards with a cloth. IMPORTANT! Never clean the product with harsh cleaning agents.

7. Repeat the exercise 10 - 25 times in 3 sets.

Important: Pay particular attention to keeping your body tensed throughout and avoid dipping your pelvis. Two-hand rollout (figure K) Note: For this exercise, you will need the assembled push-up grips with rollers. Starting position

1. Position the push-up grips about shoul-

2. Support yourself with both hands on the han-

dles. Your body is straight and forms a line. Tense your stomach muscles.

3. Get on your knees and bend your legs up-

4. In the starting position, your arms are straight

and your body raised. End position

5. Roll both push-up grips forward slowly at the

6. Keep your head as an extension of your spine

and do not overextend your head.

7. Lower your upper body and pelvis as far as

you are able to without touching the floor and while maintaining your body tension.

8. After a short pause in the end position, roll

your upper body back to the starting position.

9. Repeat the exercise 10 to 15 times for 3 sets.

Important: Be very careful to maintain your body tension the whole time. One-hand rollout (figure L) Note: For this exercise, you will need the assembled push-up grips with rollers. Starting position

1. Position the push-up grips about shoul-

2. Support yourself with both hands on the han-

dles. Your body is straight and forms a line. Tense your stomach muscles.

3. Get on your knees and bend your legs up-

4. In the starting position, your arms are straight