HG09374 - Corde d'entraînement CRIVIT - Free user manual and instructions

USER MANUAL HG09374 CRIVIT

Operation and safety notes

USE! PLEASE KEEP THE INSTRUCTIONS FOR

FOR INFANTS AND CHILDREN! Never leave children unsupervised with the pack- aging material. The packaging material poses a suffocation hazard. Children frequently un- derestimate the dangers. Always keep children away from the product. CAUTION! RISK OF INJURY! Keep the product out of reach of children. This product is not a toy! This product must not be used by children. Keep children and other unauthorised persons away from the product. This product is only in- tended for adult use. Parents and other super- vising persons should be aware of their responsibility, as, due to children’s natural urge to play and experiment, situations and behav- iours should be expected for which the product is not designed. Store out of the reach of children when not in use. In order to rule out the risk of injury, children must not be within reach of the product during training. In particular, make children aware that this product is not a toy. Never wrap the product around the head, neck or chest! Risk of strangulation! CAUTION! RISK OF INJURY! Before training for the first time, have a doctor perform a general check-up and have any cardiac, circulatory or orthopaedic problems checked. Immediately stop the training session and consult a doctor if you feel any pain or do not feel well.16 GB/IE Always remember to warm up before training and train in accordance with your current abili- ties. Excessive strain and exercises which are too intense may cause serious injuries. If you expe- rience pain, weakness or fatigue, stop training immediately and contact a doctor. Pay attention to your body’s signals. Incorrect or excessive exercise can damage your health. During exercise, if you ever feel pain, tightness in the chest, irregular heartbeat, extreme short- ness of breath, dizziness or lightheadedness, stop exercising immediately and consult your physician. Pregnant women should only undertake training after consulting their doctor. Check the product for damage and / or wear and tear before using it. Do not use the product if it is damaged. Do not use the product to hit or push people, animals, objects, etc. Do not use the product near steps or ledges. Never use the product near open fire or ovens. Store the product in a dry location after use. Do not leave the product unattended. Safe training requires ample room. Keep a least 5 m around you and the product clear whilst training (Fig. K). Wear suitable clothing and footwear with non- slip soles whilst training. Only use the product on a flat, non-slip surface. Never use the product as a climbing rope. Do not use the product for other purposes, e.g. as a tether, towrope or similar. Do not use the product to play tug of war. This product is not suitable for hoisting or carrying loads. The product may only be used by one person at a time. Danger due to wear Only use the product if it is in perfect condition. Check the product for damage or wear before every use. The safety of the product can only be guaranteed if it is regularly checked for dam- age and wear. Discontinue use if damaged. Protect the product from extreme temperatures, direct sunlight and moisture during storage. Im- proper storage and use of the product may cause early premature wear, which can result in injuries. Risk of property damage! Before using the product, ensure the ground you are training on can withstand the stress and impact from the product. General training tips The following exercises only represent a selection. You can find further exercises in the relevant literature. Warm up properly before each training session and end each session gradually. Do not train if you feel ill or unwell. Pay attention to correct posture whilst complet- ing the exercises. If possible, allow an experienced physiotherapist to show you the correct execution of the exer- cises the first time. As a beginner, never train with excessive strain. Slowly increase the training intensity. Perform all exercises steadily, not in a fast or jerky manner. Make sure to breathe evenly. Breathe out when exerting effort and in when releasing. Only perform the exercises for as long as you feel comfortable, or for as long as you can per- form the exercise correctly. Take a sufficient rest between the exercises and drink enough. Wear comfortable sports clothing and trainers. Decide the frequency and intensity of the exer- cises yourself. Begin slowly with 2 to 3 training sessions per week, each lasting 10 minutes, and gradually increase the frequency and intensity of the exercises. The more often and regularly you carry out the exercises, the fitter and better you will feel. Warming up Before each training session, take sufficient time to warm up your muscles. The following exercises only represent a selection. You can find further17 GB/IE exercises in the relevant literature. It is recommended that you repeat each exercise 2 - 3 times. Warming up your head and neck muscles: Turn your head slowly to the left and to the right. Repeat 4 to 5 times. Then make slow circles with your head, first in one direction and then in the other. Warming up your arm and shoulder muscles: Cross your hands behind your back and care- fully move them upwards. When doing so, bend your upper body forward to warm up the muscles. Circle both your shoulders forwards at the same time. Change direction after one minute. Draw your shoulders up towards your ears and then let your shoulders drop again. Circle your left and right arms forwards alter- nately, then after one minute go backwards. Important: Continue to breathe comfortably throughout. Warming up your leg muscles: Stand on one leg and lift the other leg with your knee bent approx. 20 cm off the ground. First circle the lifted foot in one direction, and then change this after a few seconds. Now repeat this exercise with the other leg. Lift your legs in turn and take several steps on the spot. Only lift your leg as far as you can whilst still maintaining your balance. Using the battle rope Securing the battle rope Wrap the battle rope several times around an anchor. Note: Attachment to a tree is only one option. Ensure the ends of the battle rope are of equal length and the selected anchor can withstand the forces of training. Holding the battle rope There are two options for holding the battle rope (Fig. B). Grip A: Grab the ends of the battle rope from above, thumb toward the battle rope, and keep your hands parallel to the ground. Grip B: Grab the ends of the battle rope from below, thumb toward the body. Hold the ends of the battle rope up, perpendicular to the ground. Note: Please grip the ends of the rope firmly through out the exercise. Exercises Wave (alternating) (Fig. C) Hold the battle rope with grip A (Fig. B). Starting position: Stand with the feet hip width apart. Hold both ends of the battle rope. Be sure to keep your arms slightly bent at the side of your body. Keep a slight bend in your hips and knees. Be sure to keep the back straight and lean your upper body slightly forward. End position: Tighten your arm and abdominal muscles and glutes. Now alternate flicking your arms to a 90° an- gle to make a wave with the battle rope. Simul- taneously flick the respective other arm down. Move your arms in a steady rhythm. Note: The wave in the battle rope comes from your forearms. Keep the back straight, shoulders down and upper arms next to the body through- out the exercise. Keep breathing comfortably and evenly. Perform three sets of 10 to 15 reps of this exercise. Sidestep wave (Fig. D) Hold the battle rope with grip A (Fig. B). Starting position: Stand with the feet hip width apart, knees slightly bent.18 GB/IE Hold both ends of the battle rope. Be sure to keep your arms slightly bent at the side of your body. End position: Tighten your arm and abdominal muscles and glutes. Now alternate flicking your arms to a 90° angle to make a wave with the battle rope. Simultaneously flick the respective other arm down. Move your arms in a steady rhythm. Note: The wave in the battle rope comes from your forearms. Keep the back straight, shoulders down and upper arms next to the body through- out the exercise. Keep breathing comfortably and evenly. Now take two large sideways steps starting with the right leg and follow with the left leg. Simultaneously move the arms (wave) steadily. Now switch directions and take two large side steps to the left. The right leg follows the left. Simultaneously move the arms (wave) steadily. Perform three sets of 10 to 15 reps of this exer- cise. Hint: For a more intense exercise, you can increase the speed of the movement and bend your knees more. Lunge slam (Fig. E) Hold the battle rope with grip A (Fig. B). Starting position: Stand with the feet hip width apart. Hold both ends of the battle rope. Be sure to keep your arms slightly bent at the side of your body. End position: Tighten your arm and abdominal muscles and glutes. Now alternate flicking your arms to a 90° an- gle to make a wave with the battle rope. Simul- taneously flick the respective other arm down. Move your arms in a steady rhythm. Note: The wave in the battle rope comes from your forearms. Keep the back straight, shoulders down and upper arms next to the body through- out the exercise. Keep breathing comfortably and evenly. Now simultaneously lunge forward with the right leg. Do not allow the back leg to touch the ground. Keep the pelvis straight. Continue moving the arms in a steady rhythm. Hold the position briefly and return to the start- ing position. Continue moving the arms (wave) in a steady rhythm. Now lunge forward with the left leg. Do not al- low the back leg to touch the ground. Keep the pelvis straight. Continue moving the arms (wave) in a steady rhythm. Hold the position briefly and return to the start- ing position. Perform three sets of 10 to 15 reps of this exercise. Hint: To increase the intensity of the exercise you can increase the speed of the movement. Circles (Fig. F) Hold the battle rope with grip B (Fig. B). Starting position: Stand with the feet hip width apart, knees slightly bent. Hold both ends of the battle rope. Be sure to keep your arms next to your body. End position: Tighten your arm and abdominal muscles and glutes. Raise your arms to chest height and cross your arms. Move your arms in a steady rhythm. Note: Be sure to keep the back straight and shoulders down throughout the exercise. Keep breathing comfortably and evenly. Switch directions and move both ends of the battle rope in an outward circle from the middle. Move your arms in a steady rhythm. Perform three sets of 10 to 15 reps per side of this exercise. Hint: For a more intense exercise, you can increase the speed of the movement and bend your knees more. Lateral wave (Fig. G) Hold the battle rope with grip A (Fig. B). Starting position: Stand with the feet hip width apart, knees slightly bent.19 GB/IE Hold both ends of the battle rope. Keep the arms in front of your body at hip height. End position: Tighten your arm and abdominal muscles and glutes. Simultaneously swing both arms to the right, then to the left. Perform this exercise in a steady rhythm so that your arms make a wave with the battle rope. Note: Try not to follow through with your body with this exercise and place weight on both sides equally to keep the tension in the abdom- inal muscles and glutes. Be sure to keep your back straight throughout the exercise. Keep breathing comfortably and evenly. Perform three sets of 10 to 15 reps per side of this exercise. Hint: To increase the intensity of the exercise you can increase the speed of the movement. Lateral slam (Fig. H) Hold the battle rope with grip A (Fig. B). Starting position: Stand with the feet hip width apart, knees slightly bent. Hold the ends of the battle rope with both hands, staggered one behind the other. Keep the arms in front of your body at hip height. End position: Tighten your arm and abdominal muscles and glutes. Raise the battle rope and swing the arms to the right, then to the left. Your arms move in a half circle. Slam the battle rope slam into the ground as hard as you can. Move your arms in a steady rhythm. Note: Keep your back straight throughout the exercise. Keep breathing comfortably and evenly. Perform three sets of 10 to 15 reps of this exercise. Hint: To increase the intensity of the exercise you can increase the speed of the movement. Power slam (Fig. I) Hold the battle rope with grip A (Fig. B). Starting position: Stand with the feet hip width apart, knees slightly bent. Hold both ends of the battle rope. Be sure to keep your arms next to your body. End position: Tighten your arm and abdominal muscles and glutes. Lift the battle rope and raise your arms high above your head. Extend the entire body up- ward. Squat and slam the battle rope into the ground as hard as you can. Keep your body tense. Perform this exercise in a steady rhythm so that your arms make a wave with the battle rope. Note: Keep your back straight throughout the exercise. Keep breathing comfortably and evenly. Perform three sets of 15 to 20 reps of this exercise. Hint: To increase the intensity of the exercise you can increase the speed of the movement. Jumping jacks (Fig. J) Hold the battle rope with grip A (Fig. B). Starting position: Stand with the feet hip width apart, knees slightly bent. Hold both ends of the battle rope. Be sure to keep your arms next to your body. End position: Tighten your arm and abdominal muscles and glutes. Raise both arms to the side and far above your head, holding the rope. Simultaneously jump to spread your legs wide. Stretch the entire body. Jump to close your legs, lowering the arms with the rope at the side of the body. Perform this exercise in a steady rhythm so that your arms make a wave with the battle rope. Note: Keep your back straight throughout the exercise. Keep breathing comfortably and evenly. Perform three sets of 15 to 20 reps of this exercise.20 GB/IE Hint: To increase the intensity of the exercise you can increase the speed of the movement. Stretching The following exercises only represent a selection. You can find further exercises in the relevant literature. It is recommended that you perform the respective exercises 3 times on each side for 15 – 30 seconds. Stretching your head and neck muscles: Stand in a relaxed position. Gently pull your head first to the left, then to the right using one hand. This exercise stretches the sides of your neck. Stretching your arm and shoulder muscles: Stand upright with your knees slightly bent. Guide your right arm behind your head until your right hand is between your shoulder blades. Grab your right elbow with your left hand and pull it back. Change sides and repeat the exercise. Stretching your leg muscles: Stand upright and lift one foot off the ground. Slowly circle it, first in one direction, then the other. Change feet after a while. Important: Be sure to keep your thighs parallel next to one another. Push your pelvis forwards, keeping your upper body upright. Cleaning, maintenance and storage Do not use harsh or aggressive cleaning agents. Use a dry, lint-free cloth to clean and care for this product. Remove any stubborn dirt using a moist cloth. Store the product in a dry location at room temperature when not in use. Disposal The packaging is made entirely of recyclable mate- rials, 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 deliv- ery. 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 d ate of purchase. 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. 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. This warranty becomes void if the product has been damaged, or used or maintained improperly. The warranty applies to defects in material or manu- facture. This warranty does not cover product parts subject to normal wear, thus possibly considered consumables (e.g. batteries) or for damage to frag- ile parts, e.g. switches, rechargeable batteries or glass parts. Warranty claim procedure To ensure quick processing of your case, please observe the following instructions:21 GB/IE Please have the till receipt and the item number (IAN 380976_2110) available as proof of pur- chase. You will find the item number on the rating plate, an engraving on the front page of the instructions for use (bottom left), or as a sticker on the rear or bottom of the product. 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 pur- chase (till receipt) and information about what the defect is and when it occurred. Service Service Great Britain Tel.: [phone] E-Mail: [e-mail] Service Ireland Tel.: [phone] E-Mail: [e-mail]22 FR/BE Introduction ................................................................................................................................... Page 23 Utilisation conforme ............................................................................................................................Page 23 Caractéristiques techniques ................................................................................................................Page 23 Contenu de la livraison .......................................................................................................................Page 23 Consignes de sécurité ...........................................................................................................Page 23 Remarques générales sur l’entraînement ........................................................................................... Page 24 Échauffement ...............................................................................................................................Page 25 Utiliser la corde d’entraînement..................................................................................Page 25 Fixer la corde d’entraînement ............................................................................................................Page 25 Maintenir la corde d’entraînement ...........................................................................Page 26 Exercices ..........................................................................................................................................Page 26 Étirements .......................................................................................................................................Page 29 Nettoyage, entretien et stockage ..............................................................................Page 29 Mise au rebut ............................................................................................................................... Page 29 Garantie ........................................................................................................................................... Page 29 Faire valoir sa garantie .......................................................................................................................Page 31 Service après-vente .............................................................................................................................Page 3123 FR/BE Corde d’entraînement Introduction Nous vous félicitons pour l‘achat de votre nouveau produit. Vous avez opté pour un produit de grande qualité. Avant la première mise en service, vous devez vous familia- riser avec toutes les fonctions du produit. Veuillez lire attentivement le mode d’emploi ci-dessous et les consignes de sécurité. N’utilisez le produit que pour l’usage décrit et les domaines d’application cités. Conserver ces instructions dans un lieu sûr. Si vous donnez le produit à des tiers, remettez-leur égale- ment la totalité des documents. Utilisation conforme Ce produit est exclusivement destiné à la musculation, l’endurance ainsi qu’à un entraînement de coordi- nation. Il est uniquement conçu pour un usage privé en extérieur et ne convient pas à des fins médicales et commerciales. Ce produit n’est pas adapté aux enfants de moins de 14 ans. Caractéristiques techniques Dimensions : Longueur totale : env. 10 m Longueur de poignée : env. 18 cm Diamètre (poignée) : env. 3 cm Poids: env. 5,6 kg Contenu de la livraison 1 corde d’entraînement 1 mode d’emploi Ne convient pas pour soulever/porter des charges ! Ne pas utiliser comme corde d’escalade. Ne pas utiliser comme jeu de tir à la corde ! Consignes de sécurité VEUILLEZ LIRE LE MODE D’EMPLOI AVANT UTI- LISATION! LE MODE D’EMPLOI EST À CONSER- VER SOIGNEUSEMENT! DAN-