IAN 93669 - Fitness Equipment CRIVIT - Free user manual and instructions

Product Type	Suspension Trainer (Sling Trainer)
Model	IAN 93669
Weight	Approx. 875 g
Maximum User Weight	120 kg
Recommended Training Area	3.00 × 1.80 m (L × W)
Attachment Height	1.80 – 2.30 m
Scope of Delivery	1 x Instructions for use, 1 x Sling trainer, 1 x Door anchor, 1 x Door sign, 1 x A3 exercise posters, 1 x Training DVD, 1 x Storage bag
Main Functions	Full-body workout using body weight; adjustable strap length; foot loops and handles for various exercises
Care and Storage	Store in a dry, clean, temperature-controlled place; check for damage before each use
Safety Features	Only attach to doors that open outward; always lock door; use door sign; max user weight 120 kg; inspect regularly for wear
Spare Parts Availability	Available at www.delta-sport.com, category Service – Lidl Spare Parts Service
Warranty	3 years from date of purchase
Intended Use	Private, indoor use; not for medical or commercial use

Frequently Asked Questions - IAN 93669 CRIVIT

How do I attach the sling trainer to a door?

Lay the door anchor over the top of the door in the center. Ensure the door opens outward (away from you). Lock the door securely and use the included door sign on the other side. Test by pulling hard on the bands.

What is the maximum user weight?

The maximum user weight is 120 kg. Do not exceed this limit.

How do I shorten or lengthen the straps?

To shorten, press the adjustment buckle down and pull the adjustment loop upward. To lengthen, press both buckles down and pull the bands downward. Always ensure bands are not twisted before adjusting.

Can I use the sling trainer on a door that opens inward?

No, only attach to doors that open outward (away from you). Using an inward-opening door can cause serious injury if the door opens during training.

What exercises can I do with this sling trainer?

The manual includes exercises like squats, leg curls, rowing, chest press, crunches, and more. A DVD and A3 posters are included for guidance. Always warm up before training.

How do I care for the sling trainer?

Store in a dry, clean, temperature-controlled place. Inspect regularly for damage or wear. Avoid extreme temperatures, sunlight, and moisture. Do not expose to sharp edges.

Is the sling trainer suitable for children?

Only under adult supervision. Children must be instructed on correct use and supervised at all times. Not suitable as a toy.

What should I do if the straps are damaged?

Discontinue use immediately. Only use original replacement parts, available from www.delta-sport.com under Lidl Spare Parts Service.

Can I use the sling trainer outdoors?

The product is designed for indoor use only. Outdoor use may expose it to moisture and extreme temperatures, causing premature wear.

How long is the warranty?

The warranty is 3 years from the date of purchase. It covers material and workmanship defects, but not misuse or improper handling.

USER MANUAL IAN 93669 CRIVIT

Black and white photo of a multi-lane outdoor fitness harness with metal chains and straps (no text or symbols visible)

Schlingentrainer

DE AT CH

Schlingentrainer

Bedienungsanleitung

GB

SuSpenSion trainer

Instructions for use

DE AT CH

Lieferumfang 12

Technische Daten 12

Teilebezeichnung 12

Scope of delivery 22

Technical data 22

Part names 22

Correct use 22

Safety notes 22 - 23

Assembly instructions 23

Shortening and lengthening

the sling trainer....23 - 24

Recommended length of the sling trainer .....24

Training notes 24

Warming up and stretching 24 - 25

Training 25-28

Cool down 28 - 29

Care and storage 29

Advice on disposal 29

3 Years Warranty ....30

Person climbing a wall-mounted barbell in a room (no text or symbols visible)

Person performing a resistance band exercise indoors, no visible text or symbols

Man performing a resistance band exercise, no visible text or symbols

Side profile of a man performing a resistance band exercise, no text or symbols visible

Four-panel sequence showing a person performing a leg lift exercise with a resistance band, in a room with white doors (no text or symbols visible)

Black-and-white photo showing a man performing a resistance band exercise in a gym (no text or symbols visible)

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 operating 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.

Scope of delivery

1 x Instructions for use

1 x Sling trainer (suspension training)

1 x Door anchor

1 x Door sign

1 x A3 exercise posters

1 x Training DVD

1 x Storage bag

Technical data

Weight: approx. 875g

Maximum weight of user: 120kg

Part names (figure A)

(1) Adjustment buckles

(2) Foot loops

(3) Handles

(4) Storage bag

(5) Door sign

(6) Anchor loop

(7) Door anchor

(8) Hook-and-loop fastener

(9) Adjustment loops

(10) Belt strap

Correct use

This article was developed as a piece of training equipment that can be used to train your whole body. The sling trainer was designed for private use, and it is not suitable for medical and commercial use. The product was designed for indoor use and may only be used on doors by attaching the door anchor that is supplied with the trainer.

Safety notes

Warning! Risk of injury!

• Consult a doctor before beginning training. Please ensure that you are in a good state of health for this training.
  • Always remember to warm up before training, and train in accordance with your current abilities. There is a risk of incurring serious injury, if you use too much effort and overtrain. If you experience any complaints, feel weak, or tired, you must stop training immediately and contact your doctor.
• This article may only be used under adult supervision and must not be used as a toy.
• Keep the operating instructions and the exercise instructions to hand at all times.
• In order to train safely you need sufficient space. Carry out the exercises with enough space between you and objects or other people so that no one can be injured.
• Only train on a flat, non-slip surface.
• Do not use this article close to stairs or steps.
• Do not exceed the prescribed user weight of 120kg.
• Caution! Only attach the sling trainer to doors!
  • Warning! Risk of injury!

Only attach the sling trainer to doors that open outwards (away from you)! Never mount the sling trainer on doors that open inwards (towards you). The door could open and this could lead to serious injury!

• Warning! Risk of injury!

Always lock the door to which you have attached the sling trainer!

- Caution! Always use the door sign (included with the product) while training. Ensure that it is easily legible and on the other side of the door.

Particular caution - k of injury to children!

- Never allow children to use this product without supervision. Instruct them on the correct use of the training equipment and supervise them. Only allow use if the mental and physical development of the child permits the use. This product is not suitable for use as a toy.

Hazards through wear

• The article may only be used in perfect condition. Check the article for damage or wear before each use. The safety of the sling trainer can only be guaranteed if it is examined regularly for damage and wear.
• Only use original replacement parts.
• Protect the product from extreme temperatures, sunlight, and moisture. Unsuitable storage and use of the article can lead to premature wear and possible fractures, which can lead to injury.
• Do not attach the product to objects with sharp edges, e.g. door hinges. Nylon will tear if it rubs against sharp edges.
• Do not saw! Sawing movements lead to premature wear.
• Examine the article regularly for damage or wear. Discontinue use of the product if damage is found.

Beware of material damage

- Never allow the sling trainer to fall or to rebound against the door as this could cause damage to the door.

Assembly instructions

• Select a training area with dimensions of approx. 3.00 × 1.80m (L × W).
• Attach the sling trainer at a height between 1.80 and 2.30m.
• Only train on a level, non-slip surface.
• Only mount the sling trainer on doors that open outwards (i.e. away from you) (figure B).
• Lay the anchor over the top of the door in the centre (figure B).
• Lock the door securely.

Caution! Risk of injury! ays lock the door!

- Use the door sign that is included with the product!

• Make sure the door that you attach the anchor on the sling trainer is stable and robust, and that it can support your body weight and that the anchor is securely attached. Pull hard on the bands a few times to test this (figure C).

Shortening and lengthening the sling trainer

Note: Before making adjustments always ensure that the bands are not twisted!

Shortening:

• To shorten the bands, hold onto the belt on the sling trainer.
• Use your thumb on one hand to press down on the adjustment buckle on the belt and take the black adjustment loop in the other hand.
• Press the buckle down and at the same time pull up on the band with the adjustment loop, towards the attachment point. Repeat the process for the other band (figure D).
• If the bands are still too long for some exercises, you can change the anchor point. To do this, open the hook-and-loop fastener on the door anchor and remove the anchor from the anchor loop. Position it in one of the lower loops and secure the anchor using the hook-and-loop fastener on the loop.
• Caution! Only position the anchor in the anchor loops that are marked on both sides with orange markings.
• Caution! Risk of injury! Never wind the hanging belt around the anchor to shorten it. The band could come loose.

Lengthening:

- To lengthen the bands, press both adjustment buckles down at the same time and pull the bands downward, away from the attachment point (figure E).

Recommended length of the sling trainer

Adjust the length of the sling trainer for each exercise as described below:

Length of sling trainer: short

Shorten the sling trainer as much as possible.

Length of sling trainer: medium length

Adjust the sling trainer to a medium length by fixing the black adjustment loops to the orange double markings that are sewn onto the middle of the band.

Length of sling trainer: knee height

Adjust the sling trainer so that the handles are just below your knees.

Length of sling trainer: long

Pull the bands on the sling trainer out fully so that the handles are approximately 7 cm above the floor.

Training notes

• The following exercises are only a selection. You can find more exercises in the relevant technical literature.
• Wear comfortable sports clothing and non-slip sports shoes.
• Warm up well before each training session.
• Keep to the sequences of movements in the training notes and do not overestimate your ability. Take sufficiently long breaks between exercises and drink enough fluids.
• Do not train if you are sick or feel ill.
• Pregnant women should obtain approval from their doctor.
  • Always ensure that you keep your body axis straight and hold good body tension.
• If possible have an experiences physiotherapist show you the correct way to carry out the exercises before you begin.

Warming up and stretching

Take enough time before and after training to warm up or cool down. See below for some simple exercises for this.

1. Use this exercise to warm up your thigh, hip, and trunk muscles (figure F)

Length of sling trainer: short

Initial position:

• Stand up straight, facing the attachment point.
• Hold onto the handle loops with your palms facing downward.
• With your feet together hold your hands at hip height in front of your body.

Movement:

• Bend forward with your upper body with arms straight and at the same time lift one leg up straight behind you. Your hips should be facing down to the floor.
• Hold this position for 5 seconds, go back to the starting position, and then repeat the exercise with the other leg.
• Carry out this exercise 3 times with each leg

Tip:

- Make sure that your body is straight and extended and keep your stomach muscles tense.

2. Use this exercise to stretch your chest and shoulders and warm up your hips and legs (figure G)

Length of sling trainer: medium length

Initial position:

- Stand up straight, facing away from the attachment point. With your feet together move your arms and upper body slightly forward.

Movement:

- Lunge forward with one leg and bend your knees while opening your arms to the sides at shoulder height. Your elbows should be slightly bent.

• Hold this position for 5 seconds and then go back to the starting position by pressing your shoulders and arms together and pulling your front leg back to the starting position.
• Repeat the exercise with the other leg.
• Carry out the exercise 5 times with each leg.

Tip:

- Hold your upper body extended and keep your stomach muscles tense.

3. Use this exercise to stretch your hips, legs, and trunk (figure H)

Length of sling trainer: medium length

Initial position:

- Stand up straight, facing the attachment point. Place your feet shoulder-width apart with your elbows bent.

Movement:

• Cross one leg over the other while lowering your pelvis towards the floor.
• Keep the bands tense in order to hold your balance.
• Return to the starting position by tensing your stomach muscles, turning your hips back and placing your leg back in the starting position.
• Repeat the exercise with the other leg.
• Carryout the exercise 5 times with each leg.

Tip:

• Control the movement from your hips and stomach, not from your knees.
- Increase the intensity by increasing your speed.

4. Use this exercise to stretch your chest, shoulders, and legs (figure I)

Length of sling trainer: medium length

Initial position:

• Kneel down on one leg, facing away from the attachment point. Hold both handles in one hand (on the same side as the lowered knee). Keep your elbow bent and your hand with the handles at head height.
• The other arm should hang loosely next to your body.

Movement:

• Now take the hand with the handles upward and your hips forward in one movement.
• Keep the heel of your front foot on the floor while pushing your knee forward.
• Hold this position and return to the starting position.
• Repeat the exercise with the other arm and the other leg.
• Carry out the exercise 5 times on each side.

Tip:

- Place your weight on the lower knee in order to ensure a straight body position thus intensify the hip stretch.

Training

Caution! Always wear non-slip gym shoes!

1. Squats: use this exercise to strengthen the muscles in your thighs and buttocks (figure J)

Length of sling trainer: medium length

Initial position:

• Stand up straight, facing the attachment point. Place your feet shoulder-width apart with your elbows bent at your sides.
• Place a little tension on the sling trainer by leaning back slightly.

Movement:

• Squat down. Your knees should be in line with your toes. Keep your heels securely on the floor.
• Return to the starting position.
• Repeat the exercise 15 times

Tipp:

- Increase the intensity of the exercise by increasing your speed or by doing the exercise on one leg.

2. Side squats: use this exercise to strengthen the muscles of your inner thighs (figure K)

Length of sling trainer: medium length

Starting position:

- Stand up straight, facing the attachment point. Place your feet slightly more than shoulder-width apart with your elbows bent.

Movement:

• Squat sideways using one leg.
• Stretch out the other leg and your arms.
• Hold this position for 5 seconds and then return to the starting position by pushing your hips back to the centre, helping a little with your arms.
• Repeat the exercise with the other leg.
• Carry out the exercise 10 times with each leg.

Tip:

- Keep your body extended and keep your stomach muscles tense.

3. Leg curls: use this exercise to strengthen your hip, thigh, and trunk muscles (figure L)

Length of sling trainer: knee height

Starting position:

• Lie down facing upward and place your heels in the handle loops.
  Note: For a more comfortable foot position in the handle loops push the plastic grips in the handles upward.
• Your arms should be by your sides.

Movement:

• Pull your heels up to your pelvis.
• Slowly return to the starting position.
• Repeat the exercise 10 times.

Tip:

• Press your heels hard into the handle loops during the entire movement.
• Increase the intensity by lifting your pelvis during the exercise.

4. Rowing: use this exercise to strengthen your back, trunk, and arm muscles (figure M)

Length of sling trainer: short

Starting position:

- Stand up straight, facing the attachment point. Place your feet shoulder-width apart.

• Hold both handle loops with your arms at full extension.
• Lean back and then move forward until you are at a reasonable resistance angle.

Movement:

• Pull your upper body forward while tensing your back muscles.
• Your elbows should be at a 90° angle to your body.
• Return to the starting position.
• Repeat the exercise 10 times.

Tip:

• While pulling yourself forward, press your shoulder blades together.
• Most exercises become more difficult in a standing position where your base is smaller. The exercise is easiest with straddled legs. If you stand with your feet together then it becomes more difficult and it is most difficult standing on one leg.

5. Chest press: use this exercise to strengthen your chest, shoulders, and trunk muscles (figure N)

Length of sling trainer: long

Starting position:

• Stand up straight, facing away from the attachment point.
• Stretch your arms out forward and taken a few steps backward until you are at a reasonable resistance angle.
• Hold your arms high enough that the bands do not rub on your arms.

Movement:

• Move your upper body downward as if doing a push up.
• Return to the starting position.
• Repeat the exercise 10 times.

Tip:

- This exercise becomes increasingly difficult as the angle of your body becomes steeper. Place your feet closer to the attachment point to increase the difficulty (and vice versa).

6. Delta muscle flight: use this exercise to strengthen your delta muscles (figure O)

Length of sling trainer: medium length

Starting position:

• Stand up straight, facing the attachment point. Place your feet a little more than shoulder-width apart.
  • Take some steps forward with your feet until you are at a reasonable resistance angle.
• Lean back and stretch your arms out forward.

Movement:

• Pull yourself up slowly by extending your arms to the sides.
• Lean back again slowly. Do not let yourself fall. Control your movement!
• Repeat the exercise 10 times.

Tip:

- Keep your body tense during the entire movement and do not use your momentum.

7. Triceps rotation: use this exercise to strengthen your triceps and the muscles in your lower arms (figure P)

Length of sling trainer: long

Starting position:

• Stand up straight, facing the attachment point, with your feet together.
• Hold both the handle loops with your palms facing upward.
• Extend your arms forward and taken a few steps forward with your feet until you are at a reasonable resistance angle.

Movement:

• Lean into the bands and slowly bend your elbows.
• Return to the starting position in one slow, controlled movement.
• Repeat the exercise 10 times.

8. Hip drops: use this exercise to train the flexibility of your upper body, back, and hips (figure Q)

Length of sling trainer: long

Starting position:

• Stand sideways to the attachment point and hold the handle loops above your head.
  • Take a step forward with your inside leg with your feet in line.
• Lean away from the attachment point and keep the bands tense.

Movement:

• Lean your hips outward, away from the attachment point.
• Carry out the movement in a comfortable, slow, and controlled manner.
• Return to the starting position by tensing up your stomach muscles.
• Repeat the exercise with the other leg.
• Carry out the exercise 10 times with each leg.

Tip:

- Keep your body tense during the entire movement. Hold your elbows wide and in line with your hips.

9. Roll up: use this exercise to strengthen the muscles in your trunk (figure R)

Length of sling trainer: long

Starting position:

• Stand up, facing away from the attachment point, with your feet shoulder-width apart.
  • Take a few steps backward until you are at a reasonable resistance angle.
• Extend your arms forward and lean into the bands.

Movement:

• Slowly lift your arms upward. Make sure that you retain your body position during this forward movement.
• Return to the starting position.
• Repeat the exercise 15 times.

Tip:

- Most standing exercises become easier if you place one foot slightly forward and support some of your body weight on this foot. An offset foot position is also more stable.

10. Crunches: use this exercise to strengthen the muscles in your stomach and buttocks (figure S)

Length of sling trainer: knee height

Starting position:

• Place your feet in the handle loops with your toes pointing downward.
  Note: For a more comfortable foot position, push the plastic grips in the handles upward.
  • Take up the plank position on your hands.

Movement:

• Pull your knees to your chest.
• Return to the starting position.
• Repeat the exercise 15 times.

Tip:

• Keep your body tense and keep a good body posture.
• Most plank exercises on the floor are easier if you support yourself on your lower arms. If you support yourself on your extended arms and hands, the exercise becomes more difficult.

11. Hip lifts: use this exercise to strengthen the muscles in your hips, shoulders, and back (figure T)

Length of sling trainer: knee height

Starting position:

• Lie on your back with your heels in the handle loops.
• Hold your arms next to your body with your palms flat on the floor.
• Tense your trunk muscles before lifting your pelvis.

Movement:

• Lift your pelvis from the floor by pressing your heels into the handle loops.
• Lower the pelvis again half way down.
• Repeat the exercise 15 times.

Tip:

• Keep your body tense and keep a good body posture.
• The more difficult most floor exercises become, the further you are away from the attachment point (and vice versa).

12. Side plank: Use this exercise to strengthen your hips, arms, and trunk (figure U)

Length of sling trainer: knee height

Starting position:

• Lie on your left hip and support yourself on your left lower arm, with your toes in the handle loops under the attachment point.
• Place your upper leg in front of the lower.

Movement:

• Lift your pelvis to a plank position and hold this for 10 seconds.
• Return to the starting position.
• Repeat 10 times on this arm and then 10 times on the other.

Tip:

- Increase the intensity by resting your free arm on your hip or lifting it above you.

Cool down

1. Use this exercise to stretch your chest and shoulders (figure V)

Length of sling trainer: medium length

Starting position:

• Stand straight, facing away from the attachment point, with your feet shoulder-width apart.
  • Take one step forward with your left foot and extend your arms to the sides at shoulder height.
• Push your upper body forward until you feel the stretch in your chest and arms.

Movement:

• Extend your left arm upward and let the right arm lower. Turn your upper body to the right and look at your right hand.
• Then extend your right hand upward, turn your upper body to the left and look at your left hand.
• Repeat the exercise with the other leg.
• Carry out the exercise 3 times with each leg.

Tip:

• Breathe in and out deeply.
• Press your back heel firmly into the floor, bend your front knee, and tense up your buttock muscles to stretch your hips and calves.

2. Hip bend: use this exercise to stretch your back (figure W)

Length of sling trainer: short

Starting position:

• Stand up straight, facing the attachment point.
• Extend your arms out forward.

Movement:

• Pull your pelvis down and keep your knees slightly bent.
• Hold this position for 10 seconds and repeat the exercise 5 times.

Tip:

- Make sure you keep your upper body extended.

3. Use this exercise to stretch your back and calves (figure X)

Length of sling trainer: medium length

Starting position:

• Stand up straight, facing the attachment point.
• Extend your arms out forward.
• Lunge forward.

Movement:

• Exert pressure on the handle loops and bend your upper body forward.
• Feel the stretch in your calf, lower back, and shoulders.
• Hold this position for 30 seconds and repeat the stretch with the other leg.

Tip:

- Keep your back flat. Relax during the stretch and breathe calmly.

4. Use this exercise to stretch your back, hips, and legs (figure Y)

Length of sling trainer: short

Starting position:

• Stand sideways to the attachment point.
• Place one foot in the handle loop with your toes pointing forward and your leg bent.
• Use the other band to keep your balance.
• Keep your standing leg extended.

Movement:

• Bend forward and stretch your hip.
• Breathe calmly and relax during the stretch.
• Hold this position for 30 seconds, take your foot out of the loop and carefully allow your foot to lower again.
• Repeat the exercise with the other leg.

Care and storage

Always store the article in a dry, clean and temperature-controlled place.

Advice on disposal

Please dispose of the packaging and the article in an environmentally-friendly way, and separated into types of material! Dispose of this item through an authorised disposal company, or through your local authority waste disposal amenity. Be sure to comply with the current, valid regulations.

3 Years Warranty

The product was produced with great care and under constant supervision. You receive a three-year warranty for this product from the date of purchase. Please retain your receipt.

The warranty applies only to material 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.

Repairs after the warranty are subject to a charge.

IAN: 93669

Service Great Britain

Tel.: [phone]

(£ 0.10/Min.)

E-Mail: [e-mail]

You can also find spare parts for your product at: www.delta-sport.com, category Service - Lidl Spare Parts Service

DELTA-SPORT HANDELSKONTOR GMBH

Wragekamp 6 • D-22397 Hamburg

Version: 01/2014