18118L18 - Dumbbells CRIVIT - Free user manual and instructions

USER MANUAL 18118L18 CRIVIT

-SET 10, SET 10,SET 10, SET 10,5

SET MANUBRI SET MANUBRI

SET MANUBRI 10, 10,10, 10,5

DUMBBELL SET DUMBBELL SET

(A) Bizeps (A) Bizeps (A) Bizeps (A) Bizeps –

-Curls CurlsCurls Curls

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NFORMATIONS IMPORTAN

NFORMATIONS IMPORTANNFORMATIONS IMPORTAN

NSTRUCTIONS DNSTRUCTIONS D

3. Cool Down & post-étirement

Exercices Exercices Exercices

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Congratulations! 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 assembly instructions. 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. Please note that the training equipment corresponds to EN 957-2 class H (H = Home use). The maximum weight is 10.5 kg. According to DIN EN ISO 20957-1, the training item is not suited for teenagers below 14 years of age. Parents and other supervisors should be aware of their responsibility, because due to the childrenÊs natural play instinct and their joy at experimenting they may get into situations and show behaviour for which the training equipment is not suitable. If you allow children to use the equipment you should take their mental and physical development and above all their liveliness into consideration. You should super- vise the children and above all show them how to use the equipment correctly. Training equipment by no means is suitable as toy.

6 weight plates made of painted cast iron, inner diameter 30 mm 2 x ap- prox. 2 kg (diameter approx. 154 mm, thickness approx. 20.5 mm), 2 x

1.25 kg (diameter approx. 125 mm,

thickness approx. 19 mm) and 2 x 1 kg (diameter approx. 119 mm, thick- ness approx. 18 mm) Closures

spring clamp closures for fixing the weight plates (approx. 0.035 kg / piece) Weight

RMATIONRMATION RMATION

a) Please read this manual and retain it! b) Read and follow the instruction manual and any other information before assembling and using the appliance. A safe use of the device can be achieved only if it was properly assembled and used properly. It is your responsibility that all us- ers of the device are aware of the warnings. c) Always seek your GP to detect possible health risks and prevent before beginning any exercise program. Notice your body signals. Incorrect or excessive exercise can damage your health. If you ever feel during exercise pain, tightness in the chest, irregular heartbeat, extreme shortness of breath, dizziness or lightheadedness, stop exercis- ing immediately and consult your physician. d) Keep children and pets away from the equipment. This device is intended for use by adults. e) Use the set on a stable, flat, horizontal surface with a protective covering for the floor or carpet. The safety distance around should be at least 1.5 m. Compensate for uneven floors. f) Check and make sure before each time of use that all screws and nuts are properly tightened. The re- liability can be maintained only if it is checked regularly. g) The device is particularly suitable for training the upper body and arm muscles, and improves overall endurance and fat burning.

With your interest in strength training you have taken an important step towards mobility and health - be- cause strength training strengthens the muscles. Strength training not only prevents the loss of muscle mass and strength, but improves on this even. The mo- bility of the joints is increased - reducing the risk of injury. Your blood pressure, your cholesterol, your blood sug- ar, your motivation and even your mood can be great- ly improved by a little sport. You can change your character in moderation. In conjunction with proper diet will reduce your body fat and improve your silhou- ette.

25.1 General Training Notes

General Training NotesGeneral Training Notes General Training Notes

Each exercise should consist of the following three parts:GB/IE

2. Cardio or weight exercise

3. Cool Down & stretching

Warm Up This stage helps get the blood flowing around the body and the muscles working properly. It will also reduce the risk of cramp and muscle injury. It is advisable to do a few stretching exercises. Each stretch should be held for approximately 30 seconds, do not force or jerk your muscles into a stretch - if it hurts, STOP. The Training The start of endurance (often also called cardiovascular or cardio training because of the positive effects on the cardiovascular system) or a force or muscle training is the first step in the fight against civilization infectious diseases and physical symptoms, especially with ad- vancing age. Cool Down Just as a warm-up should be performed before each training session, a cool-down should take place after a unit. A Cool Down starts the relaxation phase; the op- erating temperature of the body will come back down and shows the transition of stress relaxation. The cool-down should last at least 10 minutes (as the Warm Up) and is controlled slowly dropping down to the lowest level. The pulse rate should drop as low as possible. Stretching As already mentioned, you can stretch before/during the warm-up your muscles easily. After the training you should definitely stretch your muscles. A stretching afterwards returns the muscle to its original length, thus preventing muscle shortening. The more strenuous the training has been, the more important is the stretching afterwards. Particularly important is the stretching for the exercised muscle groups. Stretching should be noticeable for the muscle addressed, but it should never hurt. Stretching should take 20 to 30 seconds per muscle.

ExerciseExercise Exercise notes notesnotes notes

Start your training with about 7 - 8 reps per exercise set. Increase the number of repetitions according to your individual preferences slowly to 11 - 12 reps per set. If you notice that your muscles are tired, reduce the scope of your training. Ideally train 3 - 4 times a week. However, be sure that between individual exercises one day of rest is inserted so that the muscles and the body are able to recover sufficiently. Also, perform all exercises with a stable body centre. The spine (particularly the lumbar spine) must be kept straight, so that the individual vertebrae are held in the biomechanically correct position, e.g. to protect the disc against faulty loads. Do not train with momentum and / or jerkily. Perform all exercises in a smooth and controlled manner. Note that in case of improper or excessive training negative effects on your health are possible.

Exercises Exercises Exercises

(A) Biceps Stand as shown with your feet about shoulder width apart and your back straight with tight core muscles. Hold a dumbbell in each hand as shown. Lift up a dumbbell while you let the other down in the same course. The weight should be held in parallel with your body at the beginning of the exercise, that is, with palms facing inward. During the lifting it is rotated so that the palm facing upward at the end. During the lowering phase it is the other way around. During the training phase, the elbow should be kept close to the body so that the biceps will be trained in isolation. (B) Triceps Take a step position as shown and bend your upper body with a sturdy trunk forward. Hold yourself with one arm on the front knee and take the dumbbell in the other hand. Lift the elbow with your arm bent up at torso height. Straighten your arm then backwards and upwards and then let the weight back down. During the training phase, the elbow should be kept close to the body so that the triceps is trained in isolation. (C) Chest - Covers Lie as shown with the upper back on a flat bench (make sure that this is stable) and rest the shoulders with your head free. Hold the dumbbell with both hands (e.g. on a weight plate) and hold the barbell directly above your chest with your arms bent slightly. Move the bar now back over the head. Lift the weight back up again and return to the starting position. (D) Chest - Butterfly Lie as shown with your back on a flat bench (make sure that this is stable) and place your feet for more stability on each side. Take a dumbbell in each hand and hold your arms slightly bent over your chest. Now move the dumbbells laterally down to about shoulder level. LiftGB/IE

the weights back up again and return to the starting position. (E) Back Stand leaning forward with your feet about shoulder width apart and your back straight with tight core mus- cles as shown. Support yourself with one hand on a bench or a chair. Take the dumbbell in the other hand and let the arm hang down loosely. Pull the weight slowly and controlled towards the chest while the back remains straight and the body tense. Let the weight slowly back down. Begin this exercise with low weights. (F) Shoulder - Side raise Stand with your feet about shoulder width apart and your back straight with tight core muscles as shown. Alternatively, this exercise can also be performed very well while sitting. Grasp the dumbbell or dumbbells if you train both sides simultaneously in an upper grip and pull your shoulder blades back with the elbows slightly bent. Lift the arm or arms then to about shoul- der height, do not raise the shoulders themselves, though. Afterwards, return the weight(s) back into the starting position. (G) Front raise Stand with your feet about shoulder width apart and your back straight with tight core muscles as shown. Alternatively, this exercise can also be performed very well while sitting. Grasp the dumbbell or dumbbells if you train both sides simultaneously in an upper grip and pull your shoulder blades back with the elbows slightly bent. Lift the arm or arms then to about shoul- der height (optionally go further to over your head), do not raise the shoulders themselves, though. Afterwards, return the weight(s) back into the starting position. (H) Legs Stand with your feet about shoulder width apart and your back straight with tight core muscles as shown. Let your arms with the weights hang loosely on either side. Now, move slowly and in a controlled manner into a big lunge as shown. Make sure that your front legÊs knee remains constantly over the foot and your back is straight. Stand up again and change legs.

Never use abrasive or caustic cleaning agents. The product will otherwise be damaged. Only clean the product with lukewarm water and dry well with a cloth. Always store the product dry and clean, in a temperate room.

The product was produced with great care and under constant supervision. You receive a three-year warran- ty for this product from the date of purchase. Please retain your receipt. The warranty applies only to mate- rial 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. Re- pairs after the warranty are subject to a charge.