Crivit IAN 356146 Manual
Crivit
Ikke kategoriseret
IAN 356146
Læs nedenfor 📖 manual på dansk for Crivit IAN 356146 (40 sider) i kategorien Ikke kategoriseret. Denne guide var nyttig for 27 personer og blev bedømt med 4.6 stjerner i gennemsnit af 14 brugere
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EXPANDER
IAN 356146_2004
EXPANDER
Gebrauchsanweisung
EXPANDER
Instructions for use
EXPANDER
Brugervejledning
EXTENSEUR
Notice d’utilisation
EXPANDER
Gebruiksaanwijzing
2
D
B C
1
1a
A
4
H
JI
5
Table of contents/Indholdsfortegnelse/Table des matières/Inhoudsopgave
Package contents ................................................ 7
Technical data ..................................................... 7
Intended use ........................................................ 7
Safety information .............................................. 7
Warning! Risk of injury! .................................. 7
Extra caution – risk of injury to children! ........7
Dangers due to wear and tear ........................ 7
Before training .................................................... 8
General training instructions .............................. 8
Warming up ........................................................ 8
Exercise suggestions .................................... 9 - 11
Stretching ............................................................ 11
Storage, cleaning .............................................. 11
Disposal ............................................................. 11
Notes on the guarantee
and service handling ................................. 11 - 12
Leveringsomfang ............................................... 13
Tekniske data .................................................... 13
Bestemmelsesmæssig brug .............................. 13
Sikkerhedsanvisninger ...................................... 13
Advarsel! Fare for kvæstelser! ......................13
Vær særligt forsigtig – fare for kvæstelser
for børn! ...........................................................13
Fare på grund af slitage .................................13
Inden træningen ................................................ 14
Generelle træningsanvisninger ....................... 14
Opvarmning ...................................................... 14
Forslag til øvelser ...................................... 15 - 16
Udstrækning ............................................... 16 - 17
Opbevaring, rengøring .....................................17
Henvisninger vedr. bortskaffelse ..................... 17
Oplysninger om garanti
og servicehåndtering ....................................... 17
Étendue de la livraison ..................................... 18
Caractéristiques techniques .............................. 18
Utilisation conforme à sa destination .............. 18
Consignes de sécurité .............................. 18 - 19
Avertissement ! Risque de blessure ! ........... 18
Prudence particulière — Risque de
blessure pour les enfants ! ......................18
Dangers causés par l’usure .................... 18 - 19
Avant l’entraînement ..........................................19
Conseils d’entraînement généraux ................. 19
Échauffement ............................................ 19 - 20
Propositions d’exercices ........................... 20 - 22
Étirements.................................................... 22 - 23
Stockage, nettoyage .........................................23
Mise au rebut .................................................... 23
Indications concernant la garantie
et le service après-vente ........................... 23 - 24
Leveringsomvang .............................................. 25
Technische gegevens ........................................ 25
Beoogd gebruik ................................................ 25
Veiligheidstips ........................................... 25 - 26
Waarschuwing! Kans op
lichamelijk letsel! ........................................... 25
Bijzondere voorzichtigheid – kans op
lichamelijk letsel bij kinderen! ........................25
Gevaren als gevolg van slijtage ............25 - 26
Voor de training ................................................ 26
Algemene trainingsinstructies .......................... 26
Warming-up .............................................. 26 - 27
Voorbeeldoefeningen ............................. 27 - 28
Rekken ............................................................. - 28
Opslag, reiniging ...............................................28
Afvalverwerking ................................................ 30
Opmerkingen over garantie
en serviceafhandeling ...................................... 30
6
Lieferumfang ...................................................... 31
Technische Daten .............................................. 31
Bestimmungsgemäße Verwendung ................. 31
Sicherheitshinweise ................................... 31 - 32
Warnung! Verletzungsgefahr! ..................... 31
Besondere Vorsicht - Verletzungsgefahr
für Kinder! ........................................................31
Gefahren durch Verschleiß.....................31 - 32
Vor dem Training .............................................. 32
Allgemeine Trainingshinweise ......................... 32
Aufwärmen ................................................ 32 - 33
Übungsvorschläge .................................... 33 - 35
Dehnen ....................................................... 35 - 36
Lagerung, Reinigung .........................................36
Hinweise zur Entsorgung ................................. 36
Hinweise zur Garantie und
Serviceabwicklung ........................................... 36
Inhaltsverzeichnis
7
Congratulations!
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 expander
1 x instructions for use
Technical data
Expander length (incl. handles): approx. 76cm
Maximum possible stretch length: 185cm at
105N
The strength tolerance range is maximum 20%
(+/-).
Training appliance form A is compliant with
DIN 32935.
Maximum possible stretch length
Date of manufacture (month/year):
10/2020
Intended use
This product was developed as an exercise tool
to provide you with a full-body workout.
The product is intended for private use and is not
suitable for medical or commercial use.
Safety information
Warning! Risk of injury!
• Consult your doctor before you start training.
Make sure you are healthy enough to train.
• Always remember to warm up before training
and train according to your current perfor-
mance ability. High exertion and overtraining
can lead to serious injuries. Stop exercising
immediately and contact a doctor if you expe-
rience pain, weakness or fatigue.
• The product may only be used under adult
supervision and must not be used as a toy.
• Always keep the instructions for use with the
exercise instructions readily available.
• You need sufficient space to train safely.
Exercise with enough space between you and
other people and objects so that no one can
be injured.
• Train on a flat, non-slip surface only.
• Do not use the product near steps or landings.
• Never pull the product towards your face
and never wrap it around your head, neck or
chest.
• Do not pull the expander beyond the maxi-
mum possible stretch length of 185cm!
• There must be an area of approx. 0.6m of
space around the training area (Fig. J).
• The elastomers of the expander must be kept
away from direct sunlight.
Extra caution – risk of injury to
children!
• Do not allow children to use this product un-
supervised. Show them the correct use of the
exercise tool and supervise them. Only allow
the use of the product if the child’s mental and
physical development allows it. This product
is not a toy.
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 prod-
uct can only be guaranteed if it is regularly
inspected for damage and wear and tear. If
damaged, it must not be used anymore.
• Pay special attention to the expander band
when inspecting the product. If you notice
cracks in the plastic parts or the expander
band, do not continue to use the product.
• Use only original replacement parts.
• Protect the product from extreme tempera-
tures, sun and dampness. Improper stor-
age and use of the product could lead to
premature wear and tear, which could result
in injury.
GB/IE/NI
8
Before training
Expander bands
You can set the individual resistance and thus the
number of expander bands for each exercise by
removing or adding expander bands.
Note: before your workout, check the expand-
er bands to see if they show any cracks or
damage!
You must not continue to use the product if it is
damaged!
Removing or adding expander
bands (Fig. A)
The number of expander bands determines how
the intensity is increased or decreased.
Important: if you are using only one
expander band, it must be fastened
to the middle of the handle. If you are
using two expander bands, they must
be fastened on the outside!
To remove or add an expander band, use the
clips (1a) on both ends to remove the expander
bands from the holes in the handles (1), or use
the clips to refasten the expander bands to the
handles.
General training instructions
Training procedure
• Wear comfortable sports clothing and athletic
shoes.
• Warm up before each training session and
end the session gradually.
• Take sufficient breaks between the exercises
and keep yourself sufficiently hydrated.
• If you are a beginner, never train with too
much intensity. Increase the intensity of the
training sessions slowly.
• Perform all exercises smoothly, not jerkily or
fast.
• Be sure to breathe steadily. Exhale during
exertion and inhale upon release.
• Maintain correct body posture while exercis-
ing.
General training plan
Create a training plan that suits your needs with
sets of 6–8 exercises.
Pay attention to the following fundamentals:
• A set should consist of approx. 15 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 training session.
• We also recommend stretching after each
training session.
Warming up
Take sufficient time before each training session
to warm up. Some simple exercises to do this are
shown below.
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 carefully upwards. If you bend your up-
per body forwards at the same time, all your
muscles will be maximally 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 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 your legs one after another 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/IE/NI
10
End position
5. Tense your arm and abdominal muscles and
pull your forearm in front of you up to shoul-
der height. The back of your hand is facing
forward. Your wrist remains straight. Pull your
shoulder blades towards your spine. Your
head is an extension of your spine and your
shoulders are lowered.
6. Turn your upper body to the side as far as
possible and keep your pelvis straight.
7. Stay in this position for a moment and then
slowly go back to your starting position.
8. Repeat the exercise 10 to 15 times in three
sets and then switch sides.
Important: make sure that your pelvis
remains straight and your upper arm
stays close against your body.
Trapezius and shoulder muscles
(Fig. F)
Starting position
1. Stand with your feet hip-width apart, with your
legs slightly bent, and place equal weight on
both feet. Your upper body is upright.
2. Hold down one handle with your left foot.
3. Grab the other handle with both hands. The
backs of your hands are pointing outwards.
Your arms are slightly bent and at hip height.
End position
4. Tense your arm muscles.
5. Pull the expander up to chest height. Bring
your elbows up and maintain tension in the
expander.
6. Stay in this position for a moment and then
slowly go back to your starting position.
7. Repeat the exercise 10 to 15 times in three
sets.
Important: make sure that your upper
body remains straight and you let your
legs bend slightly.
Chest, shoulder and triceps muscles
(Fig. G)
Starting position
1. Stand with your feet hip-width apart, with your
legs slightly bent, and place equal weight on
both feet. Your upper body is upright.
2. Position the expander on your back and grab
both handles. The backs of your hands are
pointing outwards.
3. Your arms are close to your body, bent and at
chest height.
End position
4. Tense your arm muscles and simultaneously
push both arms forward horizontally.
5. Stay in this position for a moment and then
slowly go back to your starting position.
6. Repeat the exercise 10 to 15 times in three
sets and then switch sides.
Important: make sure that your upper
body remains straight.
Large back muscles (Fig. H)
Starting position
1. Stand with your feet hip-width apart, with your
legs slightly bent, and place equal weight on
both feet. Your upper body is upright.
2. Grab both handles and hold the expander
over your head. The backs of your hands are
facing inward.
End position
3. Tense your arm muscles.
4. Pull the expander out to the sides at shoulder
height.
5. Stay in this position for a moment and then
slowly go back to your starting position.
6. Repeat the exercise 10 to 15 times in three
sets and then switch sides.
Important: make sure that your upper
body remains straight and you let your
legs bend slightly.
Straight arm lift (Fig. I)
Starting position
1. Stand with your feet hip-width apart, with your
legs slightly bent, and place equal weight on
both feet.
2. Hold down one handle with your left foot.
3. Grab the other handle with your left hand.
Place your other arm on your hip.
4. Position your upper body upright and tense
your abdominal muscles.
5. Your left arm is pointing downward, with the
back of your hand facing forward. Place your
other arm on your hip.
GB/IE/NI
12
IAN: 356146_2004
Service Great Britain
Tel.: 0800 404 7657
E-Mail: deltasport@lidl.co.uk
Service Ireland
Tel.: 1890 930 034
(0,08 EUR/Min., (peak))
(0,06 EUR/Min., (off peak))
E-Mail: deltasport@lidl.ie
GB/IE/NI
Produkt Specifikationer
| Mærke: | Crivit |
| Kategori: | Ikke kategoriseret |
| Model: | IAN 356146 |
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