IAN 448163 - Dumbbell CRIVIT - Free user manual and instructions

USER MANUAL IAN 448163 CRIVIT

Black dumbbell with hexagonal head and metallic handle, no visible text or symbols on body

PDF ONLINE www.lidl-service.com

HEXAGON-KURZHANTEL

HEX DUMBBELL

HALTÈRE COURT HEXAGONAL

DE AT CH

HEXAGON-KURZHANTEL

Gebrauchsanweisung

FR BE

HALTÈRE COURT HEXAGONAL

Instructions for use

NL BE

ZESHOEKIGE HALTER

Gebruiksaanwijzing

CZ

ŠESTIHRANNÁ ČINKA

Návod k použití

ES

MANCUERNA HEXAGONAL

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 with dumbbells, showing two sequential poses (no text or symbols)

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

Illustration showing two different postures of a person performing a stretching exercise, with no text or symbols present.

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

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

DE AT CH

Extra caution - risk of injury o children! 17

Dangers due to wear and tear! 17

General exercise instructions 17

Warming up 17

Exercise suggestions 18

Stretching 20

Storage, cleaning 20

Disposal 20

Notes on the guarantee and service handling 20

FR BE

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 (Fig. A)

1 x hex dumbbell

1 x instructions for use

Technical data

Weight:

HE-13414: approx. 2.5kg

HE-13415: approx. 5kg

HE-13435: approx. 7.5kg

HE-13436: approx. 10kg

HE-13437: approx. 12.5kg

HE-13438: approx. 15kg

HE-13439: approx. 17.5kg

HE-13440: approx. 20kg

HE-13441: approx. 22.5kg

Date of manufacture (month/year): 08/2023

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 clear space of at least 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 and legs

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 and shoulder

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, core and legs

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 60° 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.

Disposal

Dispose of the product and packaging materials in accordance with current local regulations. Store the packaging materials (foil bags, for example) out of the reach of children. For further information about disposal of the product no longer needed, contact your local council. Dispose of the product and the packaging in an environmentally friendly manner.

The Recycling Code distinguishes different materials to be returned for recycling. The Code consists of the recycling symbol for the recycling process and a number that 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.

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