IAN 404083 - Dumbbells CRIVIT - Free user manual and instructions

Product Type	Hexagonal Dumbbell
Brand	Crivit
Model	IAN 404083
Available Weights	From 2.5 kg to 22.5 kg depending on variant (HE-10761 to HE-10769)
Material	Rubber-coated steel
Dimensions (length)	Approximately 30 cm
Usage	Domestic use, full body training
Class	ISO 20957 Class H
Delivery contents	1 short hexagonal dumbbell, 1 quick start guide
Cleaning	Damp cloth, no harsh products
Storage	Dry, clean place at room temperature
Minimum recommended age	14 years (with adult supervision)
Manufacturing date	04/2022
Exercises provided	8 illustrated exercises (shoulder press, triceps, squat, lunge, etc.)
Safety	Detailed instructions in the manual: warm-up, posture, breaks
Spare parts	Use only original parts; no modifications
Intended use	For private use only, not therapeutic or commercial
Training surface	Flat, non-slip, free space of at least 0.6 m around
Breathing	Exhale on effort, inhale on release
Contraindications	Injuries, fatigue, health problems – consult a doctor

Frequently Asked Questions - IAN 404083 CRIVIT

How to choose the right dumbbell weight?

The weight ranges from 2.5 kg to 22.5 kg. Start light and increase gradually according to your level. Consult the manual for recommendations.

Can children use this dumbbell?

Yes, from 14 years and under adult supervision. The dumbbell is not a toy. Ensure the child understands the safety instructions.

Can I exercise during pregnancy?

Only with your doctor's approval. Adjust intensity and avoid risky exercises. Consult the manual for instructions.

How to clean the dumbbell?

Clean with a damp cloth and wipe dry. Never use harsh or abrasive products.

Where to store the dumbbell?

Store in a dry, clean place at room temperature, away from sunlight and moisture.

What exercises can I do with this dumbbell?

The manual suggests 8 exercises: shoulder press, triceps, squat, lunge, bench press, row, deadlift, and single-leg deadlift. Warm up before each session.

How to warm up before training?

Perform neck rotations, shoulder circles, leg stretches. Repeat each exercise 2 to 3 times. Do not neglect warming up to avoid injuries.

What to do in case of injury during training?

Stop immediately and consult a doctor. Only resume training after complete recovery.

Is the dumbbell suitable for commercial use?

No, this dumbbell is designed for private domestic use. It is not suitable for medical or commercial purposes.

What is the warranty period?

The warranty is not mentioned in the manual. Contact Lidl service or visit www.lidl-service.com for more information.

USER MANUAL IAN 404083 CRIVIT

Two black dumbbell weights with metallic fittings, no visible text or symbols on the body.

PDF ONLINE www.lidl-service.com

HEXAGON-KURZHANTEL HEX DUMBBELL HALTÈRE COURT HEXAGONAL

DE AT CH

HEXAGON-KURZHANTEL

Kurzanleitung

FR BE

HALTÈRE COURT HEXAGONAL

Guide de démarrage

PL

HANTLE SZEŚCIOKĄTNE

Skrócona instrukcja

SK

Line drawing of two octahedron-shaped objects connected by a dumbbell (no text or symbols)

B

Line drawing of a person sitting on a bench holding a dumbbell (no text or symbols)

Illustration of a person performing a dumbbell lift exercise (no text or symbols)

Illustration of a person performing a sit-up exercise on a mat, showing two sequential poses with dumbbells and an upward arrow (no text or symbols)

Illustration of a person performing a dumbbell exercise, showing two sequential poses (no text or symbols)

Illustration of a person performing a dumbbell exercise, showing posture changes (no text or symbols)

Illustration of a person performing a dumbbell exercise, showing two sequential poses (no text or symbols)

J 0,6m 0,6m 0,6m 0,6m

DE AT CH

Lieferumfang 9

Technische Daten 9

Extra caution - risk of injury to children! 16

Dangers due to wear and tear! 16

General exercise instructions ....16

Warming up 16

Exercise suggestions 17

Stretching 19

Storage, cleaning 19

FR BE

This document is an abridged print version of the full instructions for use. By scanning the QR code you gain direct access to the Lidl service website (www.lidl-service.com), and by entering the product number (IAN) 404074_2110, 404075_2110, 404076_2110, 404077_2110, 404078_2110, 404080_2110, 404081_2110, 404083_2110, 404084_2110 you can look at the full instructions for use and download them. WARNING! Adhere to the full instructions for use and the safety information in order to avoid personal injuries and damage to property. The quick guide is an inherent part of this product. Before using the product familiarise yourself with all usage and safety information. Keep the quick guide handy and pass it on along with all documents when handing over the product to third parties.

Package contents (Fig. A)

1 x hex dumbbell

1 x quick guide

Technical data

Weight:

HE-10761: approx. 2.5kg

HE-10762: approx. 5kg

HE-10763: approx. 7.5kg

HE-10764: approx. 10kg

HE-10765: approx. 12.5kg

HE-10766: approx. 15kg

HE-10767: approx. 17.5kg

HE-10768: approx. 20kg

HE-10769: approx. 22.5kg

Date of manufacture (month/year): 04/2022

ISO 20957 Class H

Scope of application: home use

Intended use

This product was developed as an exercise device for exercising your entire body. The product is intended for private use and is not suitable for medical or commercial use.

Safety information

Life-threatening hazard!

- Never leave children unattended with the packaging materials. There is a risk of suffocation.

Risk of injury!

• This product may be used by children 14 years of age and older, as well as by persons with diminished physical, sensory or mental abilities or lack of experience or knowledge, if they are supervised or instructed in the safe use of the product and understand the associated risks.
• Children must not be allowed play with the product.
• Consult your doctor before you start exercising. Make sure you are healthy enough to exercise.
• Always keep the instructions for use with the exercise instructions readily available.
• Do not use the product if you are injured or if your health is impaired.
  • Always remember to warm up before exercising and exercise according to your current performance ability. Overexertion and over-exercising can lead to serious injuries.
• Stop exercising immediately and contact a doctor if you experience pain, weakness or fatigue.
• Pregnant women should only exercise after consulting with their doctor.
• The product must only be used by one person at a time.
• The product is not suitable for therapeutic purposes.
• There must be a space of approx. 0.6m around the exercise area (Fig. J).
  • Exercise on a flat, non-slip surface only.
• Do not use the product near steps or landings.
• Use the product only as specified in the 'Intended use' section.

• When using the product, be aware of its weight and do not underestimate this.

• Do not exercise when you are tired or distracted. Do not exercise directly after eating a meal. Wait approx. 2 hours before beginning to exercise.

• Ventilate the exercise room sufficiently but beware of draughts.
• Keep yourself sufficiently hydrated during your workout.
• No modifications may be made to the product!
• Use only genuine spare parts.

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 permit children to use the product if their mental and physical development allows it. This product is not a toy.
• Bear in mind that children are playful and like to experiment. Avoid situations and behaviours that are not appropriate for the product.

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 guaranteed if it is regularly inspected for damage and wear and tear.
• Check the product regularly for damage or deterioration. If damaged, it must no longer be used.
• Protect the product from extreme temperatures, sun and moisture. Improper storage or use of the product could lead to premature wear and tear, which could result in injury.

General exercise instructions

Exercise tips

• Wear comfortable sports clothing and athletic shoes.

• Warm up before each exercise session and end the session gradually.
  • Take sufficient breaks between the exercises and keep yourself sufficiently hydrated.

• If you are a beginner, never exercise with too much intensity. Increase the intensity of the exercise sessions slowly.

• Perform all exercises smoothly, not jerkily and not 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 exercise session to warm up. Some simple warm-up exercises are described below.

You should repeat each exercise 2-3 times.

Neck muscles

1. Turn your head slowly to the left and to the right. Repeat this movement 4–5 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 upwards slowly. If you bend your upper body forwards at the same time, all muscles will be optimally warmed up.
2. Roll both your shoulders forwards for one minute, then roll them back.
3. Pull your shoulders up to your ears and then let them drop again.
4. Circle your right and left arms alternately forwards and then, after one minute, backwards.

Important: don't forget to keep breathing steadily!

Leg muscles

1. Stand on one leg and lift the other leg, with the knee bent, approx. 20cm off the floor.
2. Rotate your raised foot first in one direction, then change direction after a few seconds.
3. Switch legs and repeat this exercise.
4. Lift one leg after the other and take a few steps on the spot. Make sure you only lift your legs to a height where you are still able to maintain your balance well.

Exercise suggestions

Below are a selection of possible exercises.

Shoulder presses in sitting position (Fig. B)

Muscles used: arm, shoulder and core

Starting position

1. Sit down on a chair and place your feet hip-width apart on the floor. Your legs should be bent at a 90° angle.
2. Hold the product horizontally in one hand.
3. Extend your arm from the side of your body so that it is parallel to the floor. The arm not holding the product rests on your thigh.
4. Bend your elbow at a 90° angle. The back of your hand is facing backwards. Make sure your wrist is straight.
5. Tense your leg, buttock and abdominal muscles throughout. Straighten your upper body and pull your shoulder blades back/down.
6. Lift your arm up while breathing out, and remain in this position for a moment.

Important: your upper body remains straight and your arm remains slightly bent when stretched up.

End position

1. Slowly return your arm to the starting position.
2. Repeat this exercise 5–10 times in three sets and then switch arms.

Important: perform the movement slowly. Only your arms should move, your shoulders should remain lowered during the entire exercise.

Triceps (Fig. C)

Muscles used: back of upper arm

Starting position

1. Place your feet side by side on the floor, hip-width apart, and bend your knees slightly.
2. Hold the product vertically with both hands behind your head. Clasp one end of the dumbbell with both thumbs and index fingers while doing so.

Note: your knees remain slightly bent.

1. Tense your leg, buttock and abdominal muscles throughout. Your upper body is upright. Push your shoulder blades back/down.

2. Now stretch your arms up while moving the product over your head.

3. Hold the position for a moment.

End position

1. Then slowly lower the product back to the starting position.

Note: make sure you do not completely straighten your elbows, and that they are pointing outwards.

1. Repeat this exercise 5-10 times in three sets. Take a 90-second break between each set.

Important: perform the movement slowly and do not completely straight-en your elbows during the stretch.

Make sure your elbows are pointing outwards when bent.

Squats (Fig. D)

Muscles used: core and leg

Starting position

1. Stand on the floor with your feet shoulder-width apart. Your toes should be pointing forwards and your knees slightly bent.
2. Take the product vertically in your hands and hold it in front of you at chest height with your arms bent.
3. Tense your buttock, arm and abdominal muscles.
4. Push your buttocks back. Bend your knees and hips and enter a squat position. Push your shoulder blades back/down at the same time.
5. Briefly hold this position.

End position

1. Then return to the starting position while breathing out.
2. Repeat this exercise 5–10 times in three sets.

Important: perform the movement slowly and keep your back straight throughout the entire exercise.

Reverse lunge (Fig. E)

Muscles used: arm, shoulder and core

Starting position

1. Stand on the floor with your feet shoulder-width apart. Your toes should be pointing forwards and your knees slightly bent.

2. Hold the product vertically with both hands at shoulder height in front of your chest while bending your elbows.

3. Take a lunging step back with your left leg. Bend your left knee at a 90° angle so that it almost touches the floor.

4. Remain in this position for a moment.

End position

1. Return your left leg to the starting position while breathing out.
2. Repeat this exercise 5–10 times in three sets and then switch sides. Take a 90-second break between each set.

Important: tense your core muscles throughout the entire exercise.

Muscles used: central area of chest, shoulder and back of upper arm

Starting position

1. Lie on your back and bend your legs at a 30^ angle. The soles of your feet should be flat on the floor.
2. Take the product in your hands and hold it above your ribcage with your arms bent.
3. Tense your leg, buttock and abdominal muscles. Pull your shoulder blades back/down. Your neck is aligned with your spine.
4. Extend your arms upward while breathing out. Your shoulders remain on the floor and your elbows are slightly bent.
5. Remain in this position for a moment.

End position

1. Slowly return your arms to the starting position.
2. Repeat this exercise 5–10 times in three sets. Take a 90-second break between each set.

Important: perform the movement slowly. Only your arms should move, your shoulders remain lowered and your lower back stays on the floor throughout.

Bent-over dumbbell row (Fig. G)

Muscles used: core and back

Starting position

1. Stand on the floor with your feet shoulder-width apart and your knees slightly bent.
2. Hold the product in both hands vertically.

3. Bend your upper body forward by approx. 45°. Extend your arms vertically downwards.

4. Pull the product towards you to the height of your navel while breathing out. Bend your elbows to do this and guide them behind your body.

End position

1. Slowly return to the starting position.
2. Repeat this exercise 5-10 times in three sets. Take a 90-second break between each set and then change sides.

Important: maintain core tension during the exercise. Keep your upper body straight and try to push your shoulder blades in the direction of your buttocks. Push your chest forward.

Deadlifts (Fig. H)

Muscles used: core and back of leg

Starting position

1. Stand on the floor with your feet hip-width apart and tense your buttocks.
2. Grip the product horizontally. The backs of your hands are facing forwards. Your arms are extended downwards.
3. Lean forwards slowly.
4. Then bend your knees gently and guide the product down your body and legs until you have reached the middle of your shins.

End position

1. Quickly return to the starting position while breathing out.
2. Repeat this exercise 5–10 times in three sets. Take an approx. 90-second break between each set.

Important: maintain core tension during the exercise. Keep your upper body straight and try to push your shoulder blades back/down.

Single leg deadlift (Fig. I)

Muscles used: core and leg

Starting position

1. Stand on the floor with your feet hip-width apart. Your toes should be pointing forwards and your knees slightly bent.
2. Hold the product horizontally in your left hand.

3. Tense your buttock and core muscles and extend your right arm in front of you at 90°.

4. Shift your weight to your right leg. Bend your upper body forwards and stretch your left leg out behind you. The leg you are standing on is slightly bent.

5. At the same time move your left hand with the product down towards the floor. Your back remains straight and your right arm remains extended.

Important: make sure you rotate your hips as little as possible.

1. Remain in this position for a moment.

End position

1. Quickly return to the starting position.
2. Repeat this exercise 5–10 times in three sets and then switch sides.

Important: perform the movement slowly. Your feet are firmly planted on the floor, your shoulders remain lowered and your lower back is straight.

Stretching

Take sufficient time to stretch after each exercise session. Some simple exercises to do this are described below.

You should perform each exercise 3 times per side for 15-30 seconds.

Neck muscles

1. Stand in a relaxed posture.
2. 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. Grip your right elbow with your left hand and pull it backwards.
4. Change sides and repeat the exercise.

Leg muscles

1. Stand upright and lift one foot off the floor.
2. Rotate it slowly, first in one direction, then the other.
3. Switch feet after a while.

Important: make sure your thighs remain parallel to each other. Push your pelvis forwards, keeping your upper body upright.

Storage, cleaning

When not in use, always store the product clean and dry at room temperature.

Only clean the product with a damp cloth and wipe dry afterwards.

IMPORTANT! Never clean the product with harsh cleaning agents.

HE-10762: pribl. 5 kg

HE-10763: pribl. 7,5 kg

HE-10764: pribl. 10 kg

HE-10765: pribl. 12,5 kg

HE-10766: pribl. 15 kg

HE-10767: pribl. 17,5 kg

HE-10768: pribl. 20 kg

HE-10769: pribl. 22,5 kg

Datum izdelave (mesec/leto): 04/2022

ISO 20957 razred H

HE-10765, HE-10764, HE-10763, HE-10762, HE-10761

IAN 404074_2110IAN 404075_2110IAN 404076_2110

IAN 404077_2110IAN 404078_2110IAN 404080_2110

IAN 404081_2110IAN 404083_2110IAN 404084_2110