Bedienungsanleitung Crivit 28518L-18 IAN 304865 (Seite 10 von 28) (Deutsch, Englisch, Holländisch, Französisch)

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m) The equipment has been tested, Standard EN ISO

20957-1, Class H. It is intended for domestic use

only. The equipment is designed to carry a maxi-

mum user weight of 120 kg.

n) The device is not suitable for therapeutic use.

SSEMBLY INSTRUCTIONS

The unit comes completely assembled and only needs

to be opened for use. Check that your new equipment

is complete with no parts missing before using it for the

first time. Make sure that you have emptied the box

completely. If, despite our quality controls, a part or

two are missing, please contact our service centre using

the contact details at the end.

Remove the folded multipurpose fitness equipment from

the packaging. Pull the locking pin from the side rod.

Now unfold the multipurpose fitness equipment and

reinsert the locking pin. Your multipurpose fitness

equipment is now fully assembled and ready for use.

Training resistance can be adjusted higher or lower for

each side independently using the two knobs. Simply

turn the knobs in the desired direction. Turning the

knob to the right (in the direction of the arrow) increas-

es the resistance and to the left lowers it.

RAINING NOTES

With your interest in strength training you have taken

an important step towards mobility and health - be-

cause strength training strengthens the muscles.

Strength training not only prevents the loss of muscle

mass and strength, but improves on this even. The mo-

bility of the joints is increased - reducing the risk of

injury.

Your blood pressure, your cholesterol, your blood sug-

ar, your motivation and even your mood can be great-

ly improved by a little sport. You can change your

character in moderation. In conjunction with proper

diet will reduce your body fat and improve your silhou-

ette.

11.1

General Training Notes

Each exercise should consist of the following three

parts:

1. Warm Up

2. Cardio or weight exercise

3. Cool Down & stretching

Warm Up

This stage helps get the blood flowing around the body

and the muscles working properly. It will also reduce

the risk of cramp and muscle injury. It is advisable to

do a few stretching exercises. Each stretch should be

held for approximately 30 seconds, do not force or jerk

your muscles into a stretch - if it hurts, STOP.

The Training

The start of endurance (often also called cardiovascular

or cardio training because of the positive effects on the

cardiovascular system) or a force or muscle training is

the first step in the fight against civilization infectious

diseases and physical symptoms, especially with ad-

vancing age.

Cool Down

Just as a warm-up should be performed before each

training session, a cool-down should take place after a

unit. A Cool Down starts the relaxation phase; the op-

erating temperature of the body will come back down

and shows the transition of stress relaxation.

The cool-down should last at least 10 minutes (as the

Warm Up) and is controlled slowly dropping down to

the lowest level. The pulse rate should drop as low as

possible.

Stretching

As already mentioned, you can stretch before/during

the warm-up your muscles easily. After the training you

should definitely stretch your muscles. A stretching

afterwards returns the muscle to its original length, thus

preventing muscle shortening. The more strenuous the

training has been, the more important is the stretching

afterwards.

Particularly important is the stretching for the exercised

muscle groups. Stretching should be noticeable for the

muscle addressed, but it should never hurt. Stretching

should take 20 to 30 seconds per muscle.

Start your training with about 7 - 8 reps per exercise

set. Increase the number of repetitions according to

your individual preferences slowly to 11 - 12 reps per

set. If you notice that your muscles are tired, reduce the

scope of your training. Ideally train 3 - 4 times a week.

However, be sure that between individual exercises one

day of rest is inserted so that the muscles and the body

are able to recover sufficiently.

Also, perform all exercises with a stable body centre.

The spine (particularly the lumbar spine) must be kept

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