IAN 380978 - Strength Equipment CRIVIT - Free user manual and instructions

USER MANUAL IAN 380978 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. Overexertion and over-exercising can lead to serious injuries. Stop exercising immediately and contact a doctor if you experience 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.

• Keep a clear space of approx. 0.6m around the training area (Fig. K).

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

• Do not use the product near steps or landings.

• Before each training session, check that the product’s zip fastener and the single bags’ hook and loop fasteners are closed.

• The product must only be filled with the single bags provided. Extra caution – risk of injury to 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. 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 not be used anymore.

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

• Use only original replacement parts. GB/IE/NI9

• 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.

• The maximum permissible training weight of this product corresponds to the maximum load with 4 single bags: Max. load capacity = 4 single bags approx. 18kg Max. total weight incl. single bags = approx. 19kg Filling the single bags (Fig. B)

1. Open the hook and loop fastener of the bag

2. Fill the bag with sand (not included in the

package contents) and close the hook and loop fastener. Note: make sure that you do not exceed the maximum weight of 4.5kg of sand per bag. Oth- erwise you could overfill it and the bag cannot close properly. Note: for delicate floor surfaces and to avoid any trickling whatsoever, we recommend an additional cover over the sandbags. Emptying the single bags

1. Open the hook and loop fastener of the bag.

2. Carefully pour the sand out.

Note: make sure that you empty the bags com- pletely and remove any remaining sand. Filling the product with single bags (Fig. B)

1. Place one to four bags (2) into the product

(1) according to the desired weight.

2. Fasten the bags inside the product by pressing

the hook and loop tabs (2b) onto the hook and loop fasteners (1d) located on the side.

3. Close the product before you start training.

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! Exercise suggestions Below are some of the many possible exercises. Entire body (Fig. C) Starting position

1. Stand with your feet shoulder-width apart on

the floor. Your toes are facing forwards.

2. Hold the product above the floor by the

transverse handles (1a), with your arms outstretched. Your arms are stretched down- wards and your elbows are slightly bent. GB/IE/NI10

3. Extend your buttocks out behind you and

bend your knees. Make sure your upper body is tilted slightly forward. End position

4. Tense your buttock, arm and abdominal

5. Swing the product up to chest height, keep-

ing it close to your body. Now your hands are below the product.

6. Pull your elbows back and swing your arms

above your head while holding the product.

7. Stretch your body while moving your arms.

Your knees remain slightly bent and your pelvis straight.

8. Briefly hold this position and then bend your

arms so that the product is back on your hands at chest height.

9. Stretch your forearms downwards and lower

your body, with your upper body slightly leaning forwards.

10. Repeat the exercise 10 to 15 times in three sets.

Important: keep your back straight dur- ing the entire exercise. You can increase the power of the upward swing by stretching your hips. Squats (Fig. D) Starting position

1. Stand with your feet shoulder-width apart

on the floor. Your toes are pointing forwards and your knees are slightly bent.

2. Place the product lengthwise and centred

on one shoulder, and hold it tightly with your hands. End position

3. Tense your buttock, arm and abdominal

4. Extend your buttocks out behind you and

bend your knees. Make sure your upper body is tilted slightly forward.

5. Hold this position briefly and then return to

the starting position.

6. Repeat the exercise 10 to 15 times in three

sets and then switch sides. Important: keep your back straight during the entire exercise. Dead lift (Fig. E) Starting position

1. Stand with your feet shoulder-width apart

on the floor. Your toes are pointing forwards and your knees are slightly bent.

2. Hold the product by the transverse handles

(1a), with your arms close to your body and stretched downwards. Your elbows are slightly bent. End position

3. Tense your buttock, arm and abdominal

4. Tilt your upper body forwards while stretch-

ing your left leg back.

5. Hold this position briefly and then return to

the starting position.

6. Repeat the exercise 10 to 15 times in three

sets and then switch legs. Important: keep your back straight during the entire exercise. Rotating lunge (Fig. F) Starting position

1. Stand with your feet shoulder-width apart

on the floor. Your toes are pointing forwards and your knees are slightly bent.

2. Hold the product by the transverse handles

(1a), with your arms close to the front of your body and stretched downwards. Your elbows are slightly bent. End position

3. Tense your buttock, arm and abdominal

4. Make a forward lunge with your right leg

while moving the product to the side of your right thigh. Make sure that your back knee is just above the floor and that your pelvis is straight.

5. Now make a forward lunge with your back

leg while moving the product to the side of your left thigh.

6. Hold this position briefly and then return to

the starting position.

7. Repeat the exercise 10 to 15 times in three

sets and then switch legs. Important: keep your back and head straight during the entire exercise. GB/IE/NI11 Two-handed biceps (Fig. G) Starting position

1. Stand with your feet shoulder-width apart

on the floor. Your toes are pointing forwards and your knees are slightly bent.

2. Hold the product by the longitudinal handles

(1c) with both hands, with your arms in front of your body and stretched downwards. Your elbows are slightly bent. End position

3. Tense your arm muscles.

4. Slowly pull the product towards yourself with

your forearms. Your upper arms and elbows remain close to your body.

5. Your shoulders stay lowered and your head

is an extension of your spine.

6. Hold this position briefly and then return to

the starting position.

7. Repeat the exercise 10 to 15 times in three sets.

Important: keep your back and pelvis straight during the entire exercise. Your upper arms and elbows remain close to your body during the exercise. One-handed biceps (Fig. H) Starting position

1. Stand with your feet shoulder-width apart

on the floor. Your toes are pointing forwards and your knees are slightly bent.

2. Hold the product with by one of the side

handles (1b) with one hand, with your arm in front of your body and stretched downwards. Your elbow is slightly bent. End position

3. Tense your arm muscles.

4. Slowly pull the product towards yourself with

your forearm. Your upper arm and elbow remain close to your body.

5. Your shoulder stays lowered and your head

is an extension of your spine.

6. Hold this position briefly and then return to

the starting position.

7. Repeat the exercise 10 to 15 times in three

sets and then switch arms. Important: keep your back and pelvis straight during the entire exercise. The upper arm and elbow of the moving arm remain close to your body during the exercise. Press-up – pulling the product (Fig. I) Starting position

1. Get into the press-up position. Your head,

back and legs form a line.

2. Place the product to your left next to your

left arm. End position

3. Tense your arm, buttock and abdominal

4. Grab the side handle (1b) of the product

with your right hand under your body, and pull it through under your body until your arm is stretched out to your right.

5. Your head should be an extension of your

spine and your pelvis remains straight.

6. Now support yourself on this arm and grab

the product’s handle with your left hand under your body, and pull it through under your body until your arm is stretched out to your left.

7. Repeat the exercise 10 to 15 times in three sets.

Important: maintain body tension throughout the exercise and pull the product to your side in a straight line. Press-up – lifting single bag (Fig. J) Starting position

1. Place two filled single bags on the ground

in front of you, with the handles facing upwards.

2. Get into the press-up position. Your head,

back and legs form a line.

3. Grab the single bags’ handles and support

yourself with your hands on the bags. End position

4. Tense your arm, buttock and abdominal

5. Grab the handle of the single bag with your

right hand and pull your right elbow up high.

6. Your head should be an extension of your

spine and your pelvis remains straight.

7. Briefly remain in this position and then return

to the starting position.

8. Repeat the exercise 10 to 15 times in three

sets on your right side, and then switch arms. Important: maintain body tension throughout the exercise. GB/IE/NI12 Stretching Take sufficient time to stretch after each training session. Some simple exercises to do this are described below. You should perform each exercise 3 times per side, for 5 seconds each time. Neck muscles Stand in a relaxed posture. 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

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 pull it backwards.

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.