IAN 404084 - Dumbbell CRIVIT - Free user manual and instructions

USER MANUAL IAN 404084 CRIVIT

• Never leave children unattended with the packaging materials. There is a risk of suffo- cation. 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 exercis- ing. 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. GB/IE17

• Do not exercise when you are tired or dis- tracted. 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 unsu- pervised. 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 behav- iours 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 guar- anteed 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

3. 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.

4. Roll both your shoulders forwards for one

minute, then roll them back.

5. Pull your shoulders up to your ears and then

let them drop again.

6. Circle your right and left arms alternately for-

wards and then, after one minute, backwards. Important: don’t forget to keep breath- ing 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. GB/IE18 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 mus-

cles 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

7. Slowly return your arm to the starting position.

8. 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.

3. Tense your leg, buttock and abdominal mus-

cles throughout. Your upper body is upright. Push your shoulder blades back/down.

4. Now stretch your arms up while moving the

product over your head.

5. Hold the position for a moment.

6. Then slowly lower the product back to the

starting position. Note: make sure you do not completely straighten your elbows, and that they are point- ing outwards.

7. 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 shoul-

der-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.

6. Then return to the starting position while

7. 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 shoul-

der-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. GB/IE19

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.

5. Return your left leg to the starting position

while breathing out.

6. 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. Floor press (Fig. F) 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 mus-

cles. 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.

6. Slowly return your arms to the starting position.

7. Repeat this exercise 5–10 times in three sets.

Take a 90-second break between each set. Important: perform the movement slow- ly. Only your arms should move, your shoulders remain lowered and your low- er 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 shoul-

der-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

5. Slowly return to the starting position.

6. 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

5. Quickly return to the starting position while

6. 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°. GB/IE20

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.

6. Remain in this position for a moment.

7. Quickly return to the starting position.

8. 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 low- ered 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

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.