IAN 403022 - Fitness Equipment CRIVIT - Free user manual and instructions

Product Type	Plyometric Training Plyobox
Brand	Crivit
Model	IAN 403022
Category	Fitness Equipment
Weight	approx. 15 kg
Maximum Load	130 kg
Material	Wood (plywood)
Delivery Contents	6 panels, 38 screws of 4 cm, 1 screw of 3 cm, 1 bit, manual
Assembly Required	Yes, with cordless screwdriver (not included)
Usage	Indoor only, private use
Possible Exercises	Classic jumps, lateral jumps, burpees, plyometric push-ups, etc.
Recommended Age	From 14 years
Maintenance	Clean with a damp cloth, no harsh chemicals
Storage	Dry and clean place, room temperature
Warranty	3 years (commercial warranty)
After-sales Service France	Tel. [phone], email [e-mail]
After-sales Service Belgium	See manual (not specified)
Spare Parts	Available during warranty period
Manufacturing Date	04/2022

Frequently Asked Questions - IAN 403022 CRIVIT

How to assemble the Crivit IAN 403022 plyobox?

Assembly is done by fixing the 6 panels using the 38 screws of 4 cm and the 1 screw of 3 cm. Use a cordless screwdriver (not included). Follow figures B to I in the manual. The bit (9) makes screwing easier.

What is the maximum supported weight?

The maximum load capacity is 130 kg. Never exceed this limit to avoid any risk of injury or damage.

Can I use this plyobox outdoors?

No, the item is designed for indoor use only. Exposure to humidity or weather can damage it and reduce its lifespan.

What exercises can I perform with this plyobox?

You can perform plyometric exercises like the classic jump, lateral jump, burpee with jump, plyometric push-ups, hop-over, etc. The manual offers several variations with diagrams.

How to maintain and clean the plyobox?

Clean it with a damp cloth and wipe it dry. Never use harsh or abrasive products. Store it in a dry, clean place at room temperature.

Is this product suitable for children?

Use is allowed from 14 years under supervision. Younger children must not use it. Make sure they understand the safety instructions.

What is the height of the plyobox?

The height is not specified in the manual, but it can be adjusted by placing the box on the desired side (figure J). Start with a low height and increase gradually.

Is there a warranty?

Yes, DELTA-SPORT HANDELS-KONTOR GmbH grants a 3-year warranty from the date of purchase, covering material and manufacturing defects. Keep the receipt.

Can I get spare parts?

The essential spare parts for use are available during the warranty period. Contact customer service at 0800 919270 (France).

How should I warm up before training?

Perform warm-up exercises like head rotations, shoulder circles, leg circles, etc. The manual provides a complete warm-up of 2 to 3 repetitions per exercise.

USER MANUAL IAN 403022 CRIVIT

Exterior view of a white industrial box with visible internal structure and measurement markings (no readable text or symbols)

PDF ONLINE www.lidl-service.com

PLYOBOX

PLYO BOX

JUMP BOX

DE AT CH

PLYOBOX

Gebrauchsanweisung

FR BE

JUMP BOX

Instructions for use

NL BE

PLYOBOX

Gebruiksaanwijzing

CZ

PLYOBOX

Návod k použití

ES

CAJA PLIOMÉTRICA

Three basic line drawings: a human figure, a pencil tip, and a pen tip (no text or symbols)

Sequence of five illustrations showing a person performing push-ups on boxes, no text or symbols present

Illustration of three people performing a physical exercise with boxes, showing posture changes (no text or symbols)

Three sequential illustrations of a person performing step-up exercises on blocks, showing posture changes (no text or symbols)

Three sequential illustrations of a person performing step-ups on boxes, showing motion and movement (no text or symbols)

O

P

Four sequential illustrations of a person performing push-ups on boxes, showing progressive movement (no text or symbols)

Q

Line drawing of a person pushing a box with a handle (no text or symbols)

Illustration of a person sitting on a box with an arrow indicating motion (no text or symbols)

Illustration of a person moving a box with an arrow indicating rotation (no text or symbols)

R

Line drawing of a person standing on a box with hands clasped (no text or symbols)

Illustration of a person performing a standing exercise on a box, with motion arrows indicating movement (no text or symbols)

Line drawing of a person standing on a box with hands clasped (no text or symbols)

Illustration of a person performing a step-up exercise on a box (no text or symbols)

s

0.6m 0.6m 0.6m 0.6m

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.

Package contents

1 x plyo box, disassembled (1-6)

38 x screw, 4cm (7)

1 x screw, 3cm (8)

1 x bit (9)

1 x instructions for use

Technical data

Weight: approx. 15kg

Max. load capacity: 130kg

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

Intended use

This product was developed as an exercise device that you can use to improve your jumping ability. The product is designed for private use and is not suitable for medical or commercial purposes. The product is suitable for indoor use.

Safety information

Life-threatening hazard!

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

Risk of injury!

- 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.

- Pregnant women should only exercise after consulting with their doctor.

• 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.

- Do not use the product if you are injured or if your health is impaired.

- 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.

- The product must only be used by one person at a time.

- There must be a clear space of approx. 0.6m around the exercise area (Fig. S).

• 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.
  • Exercise on a flat, non-slip surface only.
• Do not use the product near steps or landings.

Extra caution – risk of injury for 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 child's mental and physical development allows it.

- 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

- The product may only be used if it is in perfect condition. Check the product for damage or wear before each use. The safety of the product can only be guaranteed if it is regularly inspected for damage and wear and tear. If damaged, it must not be used anymore.

- 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.

Assembly

Note: to use the bit, you need a battery-operated screwdriver or another bit holder (not included in the package contents).

Assemble the product as shown in Figures B-1.

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 at a consistent tempo.
• Be sure to breathe steadily. Exhale during exertion and inhale upon release.
• Maintain correct body posture while exercising.

General exercise plan

Create an exercise plan that suits your needs, with sets of 6-8 exercises.

Pay attention to the following fundamentals:

- A set should consist of approx. 12 repetitions of one exercise.

• Each set can be repeated 3 times.

- You should take a 30-second break between each set.

- Warm up your different muscle groups well before each exercise session.

- We also recommend stretching after each exercise session.

Warming up

Take sufficient time before each exercise session to warm up. Below are a selection of exercises. 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 upwards slowly. If you bend your upper body forwards at the same time, all your muscles will be fully warmed up.
2. Rotate both shoulders forwards at the same time and 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 forwards and then, after one minute, backwards.

Important: don't forget to keep breathing steadily!

Leg muscles

1. Stand on one leg and lift your 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

Plyometric training is a form of exercise in which your own body weight is used as resistance. The exercises are done dynamically and are based on the stretching-contraction cycle of the muscles. This trains what is known as 'reactive strength'. Reactive strength training is based on the ability of the muscles to store energy during the stretching phase and release it again during a subsequent contraction phase. This increases the force generated, in the same way as stretching and releasing an elastic band does.

Below are a selection of exercises.

Note: you can adjust the height of the product by lying it on different sides (Fig. J). Begin low and increase the height as your exercise experience grows.

Beginners

Classic jumps (Fig. K)

Muscles used: leg and core

Starting position

1. Position the product in front of you on the floor so that the long side is facing you.
2. Stand on the floor with your feet shoulder-width apart. Your toes should be pointing forwards and your knees and hips slightly bent, so you are in a raised squatting position.

3. Tense your abdomen and buttock muscles and keep your back straight.

4. Jump onto the product, swinging your arms for momentum. You are now standing with your feet shoulder-width apart on the product. Your toes should be pointing forwards and your knees and hips slightly bent, so you are in a raised squatting position.

Note: try to land on the product on the balls of your feet. Make sure that you point your toes up when jumping to avoid catching them on the product.

End position

1. Swing your arms for momentum and jump back to the starting position on the floor.

Note: you should stay in the positions in front of and on the box for as short a time as possible. The quicker you jump again, the more productive the exercise will be.

Important: concentrate on your body tension and doing the exercises properly. The speed should be adjusted to your stamina.

1. Repeat this exercise for approximately 30 seconds in three sets.

Classic side-to-side jumps (Fig. L)

Muscles used: leg and core

Starting position

1. Position the product beside you on the floor so that the long side is facing you.
2. Stand on the floor with your feet shoulder-width apart. Your toes should be pointing forwards and your knees and hips slightly bent, so you are in a raised squatting position.
3. Tense your abdomen and buttock muscles and keep your back straight.
4. Jump sideways onto the product, swinging your arms for momentum. You are now standing in the starting position on the product.

Note: try to land on the product on the balls of your feet and point your toes up when jumping.

End position

1. Now jump back onto the floor on the other side of the product.

Note: you should stay in the positions in front of and on the box for as short a time as possible. The quicker you jump again, the more productive the exercise will be.

Important: concentrate on your body tension and doing the exercises properly. The speed should be adjusted to your stamina.

1. Repeat this exercise for approximately 30 seconds in three sets.

Alternating jumps (Fig. M)

Muscles used: leg and core

Starting position

1. Position the product in front of you on the floor so that the long side is facing you.
2. Place the ball of one of your feet on the product. The other leg remains extended on the floor.

Note: adjust the height of the product so that when you are in the specified position, your thigh is at a 90° angle to your upper body.

1. Tense your abdomen and buttock muscles and keep your back straight.

2. Lift the heel of the foot that is on the floor and swing your arms.

Note: when doing so, the opposite arm to the leg that is on the product should be extended in front of the body and the other arm should be extended behind the body.

End position

1. Jump with the other leg, so that your arms and legs adopt the opposite position. The other leg is now standing on the product. You are in the reversed version of the starting position.

Note: try to keep the frequency of your jumps as high as possible and to keep a rhythm while doing so.

1. Repeat the exercise for approximately 30 seconds in three sets.

Advanced

One-legged jumps (Fig. N)

Muscles used: leg and core

Starting position

1. Position the product in front of you on the floor so that the long side is facing you.
2. Standing on the floor, step one foot forwards and bend both knees slightly. The back foot should only be touching the floor with the ball of the foot. Your toes should be pointing forwards and your knees slightly bent.
3. Tense your abdomen and buttock muscles and keep your back straight.
4. Jump onto the product with the front leg, swinging your arms for momentum. The back leg remains in the air.

Note: to be able to keep your balance more easily, you can keep the arm opposite the front leg in front of you after the jump, while the other arm returns to your side.

End position

1. Jump down again and land in the starting position. If possible, the rear leg now no longer touches the floor.
2. Repeat the exercise 2 to 3 times on one leg and then switch sides. Do three sets.

Burpee and jumps (Fig. O)

Muscles used: leg, core, chest, arm and shoulder

Starting position

1. Position the product in front of you on the floor so that the long side is facing you.
2. First jump onto the product in a 'classic jump'.
3. Now jump from the product back onto the floor.
4. Place your hands onto the product shoulder-width apart with your fingers spread out so that the balls of your hands are touching the edge of the product.
5. Bend your arms slightly and jump back with your legs as far as you can. The tips of your toes are touching the floor.
6. Tense your core and buttock muscles and push your shoulder blades back and down.
7. Lower your body towards the product, with your head, upper body and lower body forming a straight line.

End position

1. Straighten your arms again, jump closer to the product into the starting position for the classic jump and repeat the sequence.
2. Repeat this exercise 10 times in three sets.

Plyometric press-ups (Fig. P)

Muscles used: chest, arm, core and shoulder

Starting position

1. Position the product in front of you on the floor so that the long side is facing you.
2. Place your hands onto the product shoulder-width apart with your fingers spread out, so that the balls of your hands are touching the edge of the product.
3. Extend your arms and move into a press-up position by positioning your legs behind you shoulder-width apart. Your head, upper body and lower body should form a straight line.

Important: ensure that your back is straight and your hip bones are level.

1. Move your shoulder blades back and down, bend your arms and let your body sink down. Your body should still form a straight line.

Note: hold your elbows as close to your body as possible.

End position

1. Then vigorously return to the starting position. Lift your hands off the product briefly while doing so.

Note: to make the exercise easier, you can start with your legs offset by placing one leg closer to the product.

1. Repeat the exercise for 30 seconds in three sets.

Hop-over (Fig. Q)

Muscles used: chest, arm, core, shoulder and leg

Starting position

1. Position the product in front of you on the floor so that the long side is facing you.
2. Grip the both long edges of the product in the middle with both hands and straighten your arms.
3. Tense your core and push your shoulder blades back and down.
4. Place your feet side-on to the product with slightly bent knees, so that your knees are positioned behind the product and the inner sides of your feet are touching.

Important: your legs must be able to move freely behind the product without hitting against it.

1. Push off with your feet, pull your knees in slightly and support yourself with your arms to jump with your feet ending up on the other side of the product.

End position

1. Land with both feet simultaneously.

Note: try to minimise the contact of your feet with the floor as much as possible.

1. Repeat this exercise for approximately 30 seconds in three sets.

Side-to-side (Fig. R)

Muscles used: leg

Starting position

1. Position the product in front of you on the floor so that the long side is facing you.
2. Place one leg on the product while the other leg is placed in parallel to it beside the long side of the product on the floor.
3. Place your hands on your chest at the level of your collarbone.
4. Tense your abdomen and buttock muscles and keep your back straight.

End position

1. Now switch the position of your legs by jumping. Land on the other side of the product.

Note: begin this exercise slowly initially and gradually increase the frequency so that finally your feet only briefly touch the floor.

1. Repeat this exercise for approximately 30 seconds in three sets.

Stretching

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

Disposal

Dispose of the article and the packaging materials in accordance with current local regulations. Packaging materials such as foil bags are not suitable to be given to children. Keep the packaging materials out of the reach of children.

Dispose of the products and the packaging in an environmentally friendly manner.

The recycling code is used to identify various materials for recycling.

The code consists of the recycling symbol - which is meant to reflect the recycling cycle - and a number which identifies the material.

Notes on the guarantee and service handling

The product was produced with great care and under continuous quality control. DELTA-SPORT HANDELSKONTOR GmbH gives private end customers a three-year guarantee on this product from the date of purchase (guarantee period) in accordance with the following provisions. The guarantee is only valid for material and manufacturing defects. The guarantee does not cover parts subject to normal wear and tear that are thus considered wear parts (e.g. batteries) or fragile parts such as switches, rechargeable batteries, or parts made of glass.

Claims under this guarantee are excluded if the product has been used incorrectly, improperly, or contrary to the intended purpose, or if the provisions in the instructions for use were not observed, unless the end customer proves that a material or manufacturing defect exists that was not caused by one of the aforementioned circumstances.

Claims under the guarantee can only be made within the guarantee period by presenting the original sales receipt. Please therefore keep the original sales receipt. The guarantee period is not extended by any repairs carried out under the guarantee, under statutory guarantees, or as a gesture of goodwill. This also applies to replaced and repaired parts.

If you wish to make a claim please first contact the service hotline mentioned below or contact us by e-mail. If there is a guarantee case, then the product will be repaired or replaced free of charge to you or the purchase price will be refunded, depending on our choice.

Your legal rights, in particular guarantee claims against the respective seller, are not limited by this guarantee.

IAN: 403022_2110

GB Service Great Britain
Tel.: [phone]
E-Mail: [e-mail]

IE Service Ireland

Tel.: [phone]

E-Mail: [e-mail]

Félicitations !

Plyometrische push-ups (afb. P)

Side-to-side (afb. R)

Spieren die worden belast: been

Uitgangspositie