IAN 292880 - Uncategorized CRIVIT - Free user manual and instructions

USER MANUAL IAN 292880 CRIVIT

Coiled black cable with two connectors, no visible text or symbols

Two black cylindrical objects with reflective surfaces, no visible text or symbols

Black rectangular electronic device case with a handle, no visible text or symbols

Four black cylindrical objects arranged horizontally (no text or symbols visible)

SPRINGSEIL-SET

SKIPPING ROPE SET

CORDE À SAUTER AVEC LESTS

DE AT CH

SPRINGSEIL-SET

Gebrauchsanweisung

FR BE

CORDE À SAUTER AVEC LESTS

Instructions for use

NL BE

SPRINGTOUWSET

Gebruiksaanwijzing

ES

SET DE COMBA CON PESAS

Line drawing of a person standing with a resistance band, no text or symbols present

Illustration of a person performing two different postures in walking motion, showing body posture and movement direction (no text or symbols)

Illustration of a person jumping rope, showing two different positions (no text or symbols)

Illustration of a person performing a walking or stretching pose with a sword, showing the motion and posture (no text or symbols)

Illustration of two individuals performing jump rope jumping exercises (no text or symbols)

Illustration of a person jumping rope, showing two sequential poses with shaded areas (no text or symbols)

Three sequential illustrations of a person jumping rope, showing different postures (no text or symbols)

Illustration showing a person performing a martial arts stance with motion arrows, alongside a side profile of a human figure (no text or symbols)

Illustration showing two human body positions: one standing and one sitting, with motion arrows indicating movement (no text or symbols)

DE AT CH

Scope of delivery (figure A) 14

Technical data 14

Correct use 14

Safety notes 14

Risk of injury! 14

Special care - Risk of injury for children! ... 14

Risks from wear 14

Assembly (figure B) 14 - 15

General training notes 15

Warming up 15

Suggested exercises 15-17

Stretching 17-18

Care and storage 18

Disposal 18

Notes on the guarantee and service handling 18

FR BE

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 instructions for use.

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 (figure A)

2 x Handles (1)

1 x Skipping rope (2)

2 x Rope clamps (3)

2 × 50g Handle weights (4)

2 x 100g Handle weights (5)

1 x Carrying case (6)

1 x Instructions for use

Technical data

Date of manufacture (month/year):

'2017

Correct use

This article is only suitable for use as a skipping rope. It is not authorised for any other use, e.g. as a tow or pulling rope or for abseiling.

Safety notes

Risk of injury!

• Consult your doctor before beginning training. Please ensure that you are in suitable health for the training.
• Remember to always warm up before training and train in accordance with your current level of performance. Severe injury is possible if you exert yourself too much or overtrain. If you experience complaints, weakness or fatigue discontinue training immediately and contact your doctor.
• Keep the instructions for use and the exercise information at hand at all times.

• There must be a free area of approx. 0.6m around the training area (figure M).

• Only train on a flat and non-slip surface.

• Do not use the article in the vicinity of stairs or steps.

Special care - ask of injury for children!

- Do not allow children to use this article without supervision. Point out the correct use of the training instrument and maintain supervision. Only allow use if the mental and physical development of the children allow this. This article is not suitable for use as a toy.

Risks from wear

• The article may only be used in perfect condition. Examine the article for damage or wear before each use. The safety of the article can only be assured if it is examined regularly for damage and wear. Do not use the article if it is damaged.
• Only use original replacement parts.
• Protect the article from extreme temperatures, sun and moisture. Incorrect storage and use of the article can lead to premature wear and this can lead to injuries.

Assembly (figure B)

• Remove both handles (1) and the skipping rope (2) from the carrying case (6).
• Release the screw on the upper end of the handles.
• Insert the rope into the handles as illustrated.
• Important: the end of the rope must always be at the left of the handle when your insert the rope.
• Tighten the screw at the end of the handle so that the rope is secure, even when pulled.
• Attach the rope clamps (3) around the rope lines so that the end of the rope is secure.

Correct rope length

- Test whether the rope has the optimum length for you. This is achieved when you can stand on the mid-point of the rope and both rope ends (including the handles) extend to your armpits (figure D).

- Correct the length if the rope is not at the optimum length for you.

• In order to shorten the skipping rope release the screws at the upper end of the handle. Remove the rope from the clamp and lengthen the ends of the rope that extend beyond the handles. In order to lengthen the rope shorten the ends of the ropes.
• Note! Please ensure that the rope clamps are the same distance from the handles in order to ensure a uniform swing.

Inserting the handle weights (figure C)

• Each skipping rope set includes 2 sets of handle weights of 50g (4) and 100g (5).
- You can train without the additional weights or with 50g or 100g on each handle.

Note: If you wish to train with the additional weights, please ensure that both handles have equally heavy weights.

1. Unscrew the end caps from the lower end of the handle.
2. Remove any inserted weights and exchange them for lighter or heavier weights. The same weight must always be inserted into both handles.
3. Re-attach the end caps to the handles. Ensure that the end caps are screwed on tightly.

General training notes

Training process

• Wear comfortable sport clothing and trainers.
• Warm up well before each training session and end each training session gradually.
  • Take sufficiently long breaks between the exercises and drink enough.
• As a beginner, do not train too intensely. Slowly increase your training intensity.
• Carry out all the exercises steadily, not with sudden movements or too quickly.
• Be sure to breathe regularly. Breathe out with effort and breathe in on recovery.
• Ensure a correct body position during the exercises.

Warming up

Take sufficient time before each training session to warm up. The following includes descriptions of some simple exercises for this purpose. Repeat these exercises 2 to 3 times each.

Neck muscles

1. Turn your head slowly to the left and to the right. Repeat this movement 4-5 times.
2. Circle your head slowly, first in one direction and then in the other.

Arms and shoulders

1. Clasp your hands behind your back and pull them carefully upwards. If you bend your upper body forwards at the same time all the muscles are warmed up optimally.
2. Circle both your shoulders forwards at the same time and then change direction after one minute.
3. Pull your shoulders up to your ears and let your shoulders fall again.
4. Circle your right and left arms alternately forwards and then after one minute backwards.

Important: Don't forget to continue breathing steadily throughout!

Suggested exercises

Some of many exercises are described below.

Note: Please ensure that you move the rope easily from your wrists in small circles. Your jumps should be economical, i.e. you should only jump as high enough that the rope can pass under your feet.

Basic position

• Hold the handles loosely in your hands close to the rope.
• Hold your shoulders and your elbows in a relaxed position with your elbows close to your body.
• Bend your knees slightly and keep your back straight.

Basic jump walking/running (figure E)

Starting position

1. Place one foot forwards and hold the article in such a way that the rope is between your front and back feet.
2. Keep your arms loose and your elbows close to your body.

End position

1. Tense your arm and stomach muscles.

2. Pull your back foot upwards and at the same time swing the rope with your wrist backwards over your head.

3. Lift your front foot up so far that the rope can pass under it.
4. Repeat this exercise 10 - 15 times for 3 sets and then place your other foot forwards.

Important: During the exercise ensure that your body is tensed and avoid jumping. Move the rope in such a way that you can still walk or run. Only move the rope using wrist movements. Cushion the landings of your feet on the floor by bending your knees slightly.

Basic jump with both legs (figure F)

Starting position

1. Stand with your feet hip-width apart and your knees slightly bent. The rope is behind your feet.
2. Keep your arms slightly bent and your elbows close to your body.

End position

1. Tense your arm and stomach muscles.

2. Simultaneously swing the rope forwards over your head using your wrists and jump up slightly in order to allow the rope to pass under your feet.

3. Repeat this exercise 10 - 15 times for 3 sets. Important: During the exercise ensure that your body is tensed and avoid jumping too high. Swing the rope using wrist movements only. Cushion the landings of your feet on the floor by bending your knees slightly.

Stride jump (figure G)

Starting position

1. Place one foot forwards and hold the article in such a way that the rope is behind your feet.
2. Hold your arms loose and your elbows close to your body.

End position

1. Tense your arm and stomach muscles.
2. Swing the rope over your head from behind qusing your wrists.

3. Pull your foot backwards slightly when you lift it and swing the rope under your feet in the striding position.

4. Repeat this exercise 10 - 15 times for 3 sets and then place the other foot forwards. Important: During the exercise ensure that your body is tensed and avoid jumping too high. Swing the rope using wrist movements only. Cushion the landings of your feet on the floor by bending your knees slightly.

Two-legged slalom (figure H)

Starting position

1. Stand with your feet hip-width apart and your knees slightly bent. The rope is behind your feet.
2. Hold your arms at an angle and your elbows close to your body.

End position

1. Tense your arm and stomach muscles.
2. Simultaneously swing the rope forwards over your head using your wrists and jump up slightly in order to allow the rope to pass under your feet.
3. When you land place your feet first to one side and on the next jump to the other side so that you are jumping from side to side.
4. Repeat this exercise 10 - 15 times for three sets.

Important: During the exercise ensure that your body is tensed and avoid jumping too high. Swing the rope using wrist movements only. Cushion the landings of your feet on the floor by bending your knees slightly.

Single-leg jumps (figure I)

Starting position

1. Stand with your feet hip-width apart and your knees slightly bent. The rope is behind your feet.
2. Hold your arms at an angle and your elbows close to your body.

End position

1. Tense your arm and stomach muscles.

2. Simultaneously swing the rope forwards over your head and jump up on one leg in order to allow the rope to pass under your feet. Pull the other, non-jumping leg up behind you at an angle.

3. Change the jumping leg on each jump and repeat this exercise 10 - 15 times for 3 sets. Important: During the exercise ensure that your body is tensed and avoid jumping too high. Swing the rope using wrist movements only. Cushion the landings of your feet on the floor by bending your knees slightly.

Crossing the rope (figure J)

Starting position

1. Stand with your feet hip-width apart and your knees slightly bent. The rope is behind your feet.
2. Hold your arms crossed over in front of your body and slightly angled. Hold the article handles as shown on the illustration and your elbows close to your body.

End position

1. Tense your arm and stomach muscles.
2. Simultaneously swing the rope forwards over your head and jump with your feet pulled far back and together or jump up with your legs crossed in order to allow the rope to pass under your feet.
3. Repeat this exercise 10 - 15 times for 3 sets. Important: Ensure that your body is tensed during the exercise. Swing the rope using wrist movements only. Cushion the landings of your feet on the floor by bending your knees slightly.

Double swing (figure K)

Starting position

1. Stand with your feet hip-width apart and your knees slightly bent. The rope is behind your feet.
2. Hold your arms at an angle and your elbows close to your body.

End position

1. Tense your arm and stomach muscles.
2. Simultaneously swing the rope forwards quickly over your head, pull your knees up and jump a long way up in order to allow the rope to pass under your feet twice.
3. Repeat this exercise 10 - 15 times for 3 sets.

Important: Ensure that your body is tensed during the exercise and jump high in order to be able to swing the rope twice around your body on one jump. Swing the rope using wrist movements only. Cushion the landings of your feet on the floor by bending your knees slightly.

Crouched jump (figure L)

Starting position

1. Stand with your feet hip-width apart and your knees slightly bent and crouch down. The rope is behind your feet.
2. Hold your arms at an angle and your elbows close to your body.

End position

1. Tense your arm and stomach muscles.
2. Simultaneously swing the rope forwards over your head and jump up from the crouched position and pull your knees up at the same time to allow the rope to pass under your feet.
3. Repeat this exercise 10 - 15 times for 3 sets.

Important: During the exercise ensure that your body is tensed and avoid jumping too high. Swing the rope using wrist movements only. Cushion the landings of your feet on the floor by bending your knees slightly.

Stretching

Take sufficient time after each training session to stretch. The following illustrates some simple exercises for this purpose. You should carry out the relevant exercises 3 times on each side for 15-30 seconds.

Neck muscles

1. Stand in a relaxed position. 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. Hold your right elbow with your left hand and pull it backwards.

4. Change sides and repeat the exercise.

Care and storage

Store the article out of the reach of children. Roll the rope up when you are not using it. Never hang the rope on a hook or similar and do not bend the rope.

This could lead to permanent deformation of the rope. Clean the skipping rope set regularly, preferably after each use. Use a damp cloth and a suitable cleaning agent to clean it. Never use aggressive cleaning agents or solvents to clean the article. Then dry the set using a dry cloth.

Store the set in a dry place at room temperature.

After training

• Release the rope clamps from the skipping rope on each side.
• Release the screws at the end of the handles.
• Pull the rope out of the handles.
• Roll the rope up and store all the components of the set in the bag.

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.

Notes on the guarantee and service handling

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.

GB Service Great Britain

Tel.: [phone]

(£ 0.10/Min.)

E-Mail: [e-mail]

IE Service Ireland

Tel.: [phone]

(0,08 EUR/Min., (peak))

(0,06 EUR/Min., (off peak))

E-Mail: [e-mail]

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