Crane FLX-AW-01 User manual

AB WHEEL
RUEDA DE ABDOMINALES
User Manual
Manual
del usario
English ..... 03
Español .... 18

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Table of Contents
Overview............................................................... 4
Use..........................................................................5
Package contents/parts ...................................... 6
General information ............................................. 7
Reading and storing the user manual ................... 7
Explanation of symbols ............................................. 7
Safety ................................................................... 8
Proper use ................................................................... 8
Safety instructions.......................................................9
First use................................................................ 12
Checking Ab Wheel and package contents ........... 12
Assembly ..............................................................12
Workout ................................................................13
Warm Up ..................................................................... 13
Workout ...................................................................... 13
Cool-down .................................................................. 13
Post-stretching........................................................... 13
Exercises .............................................................. 14
Exercise 1 .................................................................... 14
Exercise 2 .................................................................... 14
Maintenance and care .........................................15
Storage................................................................. 16
Technical data ..................................................... 16
Disposal................................................................ 16
Disposal of packaging................................................17
Disposing of Ab Wheel................................................17

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A
1
2
3

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B
C

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Package contents/parts
1foam handles, ×2
2metal axle, ×1
3wheels, ×2

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General information
General information
Reading and storing the user manual
This user manual accompanies this Ab Wheel, and
contains important information on setup and
handling. Before using the Ab Wheel, read the user
manual carefully. This particularly applies to the
safety instructions. Failure to do so may result in personal
injury or damage to the Ab Wheel
Store the user manual for further use. Make sure to include
this user manual when passing the Ab Wheel on to third
parties.
Explanation of symbols
The following symbols and signal words are used in this user
manual, on the Ab Wheel or on the packaging.
WARNING!
This signal symbol/word designates a hazard with a high
degree of risk, which will result in death or severe injury if not
avoided.
CAUTION!
This signal symbol/word designates a hazard with moderate
risk, which may result in death or severe injury if not avoided.

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Safety
NOTICE
This signal symbol/word warns of possible damage to
property.
Safety
Proper use
The Ab Wheel are exclusively designed as training equipment.
They are intended exclusively for private use and are not
suitable for commercial, medical or therapeutic applications.
The Ab Wheel are not children’s toys.
Only use the Ab Wheel as described in this instruction manual.
Any other use is considered improper and can lead to
material damage.
The manufacturer or retailer shall not accept any liability for
damages caused by improper or incorrect use.

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Safety
Safety instructions
WARNING!
Danger of suffocation!
If children play with the packaging film,
they can get caught up in it, put it over
their head or swallow it, and thus
suffocate.
- Do not let children play with the
packaging film. Children can get caught
up in it and suffocate while playing.
WARNING!
Risk of injury!
Improper handling of the Ab Wheel can
lead to injuries.
- Be sure to consult your family doctor to
determine or prevent any health risks
before starting any exercise program. The
advice of your physician will determine
your pulse rate, blood pressure or
cholesterol level.

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Safety
- Observe your body signals. Improper or
excessive training can endanger your
health. If at any time during the training
you experience pain, chest tightness,
irregular heartbeat, extreme shortness of
breath, dizziness or drowsiness, stop
training immediately and consult your
family doctor.
- Never exceed the user weight of 220 lb.
- Do not use the Ab Wheel near stairs or
landings.
− Keep children and animals away from the
Ab Wheel. It is intended for adults only.
- Use the Ab Wheel on a firm, level and
non-slip surface.
- Make sure that there is enough safety
distance between you and furniture,
walls, etc.
- Before each use, check the Ab Wheel (e.g.
for cracks). The safety of the Ab Wheel can
only be maintained if they are checked
regularly.

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Safety
CAUTION!
Risk of injury!
Improper handling of the Ab Wheel can
lead to injuries.
- Always wear suitable clothing during the
training.
- Wear suitable shoes with non-slip soles.
- Keep a sufficient distance to other
persons and/or objects during the use.
Make sure that you do not injure yourself
or others when using the product.
- The Ab Wheel may not be used by more
than one person at a time.
- The Ab Wheel is not suitable for
therapeutic use.

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First use
First use
Checking Ab Wheel and package
contents
NOTICE
Risk of damage!
If you open the packaging carelessly with
a sharp knife or other sharp object, the Ab
Wheel can quickly be damaged.
- Be very careful when opening.
1. Remove the Ab Wheel from the packaging.
2. Check whether all parts are included (see Fig. A).
3. Check whether the Ab Wheel or the individual parts are
damaged. If this is the case, do not use the Ab Wheel.
Assembly
1. Slide one of the handles 1onto the metal axle 2.
2. Slide both of the wheels 3onto the metal axle 2.
3. Slide the remaining handle 1onto the metal axle 2.
4. Push the handles 1together so that handles 1and
wheels 3are a tight fit.
To disassemble the Ab Wheel, hold one of the handles 1in
one hand while pushing the wheel 3with the other hand,
this will push the other handle off the metal
axle 2and you can remove the wheels.

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Workout
Workout
Warm-up
Your workout should always start with a warm-up. The more
strenuous the subsequent training session, the more
important it is to warm up. Warming up prepares the body for
the strain, stimulates the cardiovascular system and protects
ligaments, tendons and joints from injuries. It also helps to
reduce the risk of cramps and muscle injuries. You should
loosen your joints a little before starting your workout.
Workout
After getting used to the exercises, try to be innovative and
develop your own training method. Combine different
exercises and listen to music to enjoy your workout even more.
Cool-down
Just as a warm-up should be performed before each training
session, a cool-down should be performed after each session.
A cool-down initiates the relaxation phase, reduces the
body’s operating temperature again, and depicts the change
from stress to relaxation.
Post-stretching
As mentioned earlier, you can easily pre-stretch your muscles
while warming up. After the training you should stretch your
muscles. A post-stretching brings the muscle back to its original
length and thus prevents muscle shortening. The more
strenuous the training, the more important the post-stretching is.
Post-stretching is particularly important for the main muscle
groups used during training. The stretching should be felt,
but it shouldn’t be painful. The stretching time is about 20
seconds for each muscle.

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Exercise
Exercise
Do not roll too far forward the first time, as it may be difficult to
roll yourself back. Experiment with different forward roll
lengths to determine the distance that your abdominal
muscles can support.
Always move slowly and keep your abdominal muscles tight
at all times. Use your torso to push you forward and roll you
back.
Inhale while rolling forward, exhale while rolling back.
Exercise 1
(see Fig. B)
Take a kneeling position. Hold the Ab Wheel with both hands
and place it on the floor in front of you, place your toes on the
floor and straighten your arms. This is the starting position.
Roll the Ab Wheel in a straight line forward only as far as the
lower back can maintain its natural curvature.
After a pause at the stretched position, start pulling yourself
back to the starting position using your abdominal muscles.
Perform the exercise 10 to 25 times for three sets.
Variation: On the knees, the feet are raised and crossed
behind the buttocks.
Exercise 2
(see Fig. C)
Start in a kneeling position. Hold the Ab Wheel with both
hands and place it on the floor in front of you, place your toes
on the floor and straighten your arms. This is the starting
position.
When rolling, move in a slight arc to the left. After a pause at
the stretched position, start pulling yourself back to the

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Maintenance and care
starting position using your abdominal muscles.
Now, move in a slight arc to the right and go back.
Perform the exercise 10 to 25 times for three sets.
Variation: On the knees, the feet are raised and crossed
behind the buttocks.
Maintenance and care
NOTICE
Risk of damage!
Improper handling of the Ab Wheel can
lead to damage to the Ab Wheel.
- Do not use aggressive cleaning agents,
brushes with metal or nylon bristles or
sharp or metallic cleaning objects such as
knives, hard spatulas etc. These can
damage the surfaces.
- Only clean the Ab Wheel with water.
- Wipe the Ab Wheel with a slightly moistened cloth.
- Afterwards allow the Ab Wheel to dry completely.
- Check the Ab Wheel regularly for cracks, damage and
wear.

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Storage
Storage
- Always store the Ab Wheel in a dry place.
Technical data
Model: FLX-AW-01
Item Number: 99522
Weight: 0.717 lb (325 g)
Handle width: 12.21 in (31 cm)
Wheel dia.: 5.71 in (14.5 cm)
Max. user weight: 220 lb (100 kg)
Disposal
Disposal of packaging
Dispose of the packaging sorted by type. Add
cardboard to the waste paper, and foils to the
recyclables collection.
Disposing of Ab Wheel
- Dispose of the Ab Wheel in accordance with the laws and
regulations applicable in your country.

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Índice
Vista general .........................................................4
Uso .........................................................................5
Contenido del paquete/piezas ........................... 19
Información general ...........................................20
Leer y guardar el manual de instrucciones ..........20
Explicación de símbolos ...........................................20
Seguridad .............................................................21
Uso previsto ............................................................... 21
Instrucciones de seguridad .....................................22
Primer uso ........................................................... 25
Inspeccionar la rueda de abdominales
y el contenido del paquete .....................................25
Montaje ............................................................... 26
Entrenamiento .................................................... 26
Calentamiento ...........................................................26
Entrenamiento ..........................................................26
Enfriamiento ..............................................................27
Estiramiento final ......................................................27
Ejercicios ..............................................................28
Ejercicio 1 ....................................................................28
Ejercicio 2 ....................................................................29
Cuidado y mantenimiento .................................. 29
Almacenamiento .................................................30
Datos técnicos .....................................................30
Eliminación ...........................................................31
Eliminación del embalaj e ........................................ 31
Eliminación de la rueda de abdominales ............... 31

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Contenido del paquete/piezas
1Asas, 2 unidades
2Barra metálica, 1 unidad
3Ruedas, 2 unidades

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Información general
Información general
Leer y guardar el manual de
instrucciones
Este manual de instrucciones pertenece a esta
rueda de abdominales y contiene información
importante sobre la puesta en servicio y el manejo.
Antes de utilizar la rueda de abdominales, lea atentamente el
manual de instrucciones, sobre todo las advertencias de
seguridad. La falta de observación de estas instrucciones de
uso puede provocar lesiones graves o daños importantes en
la rueda de abdominales.
Guarde estas instrucciones de uso por si las necesita en el
futuro. Si pasa esta rueda de abdominales a otra persona,
entréguele también este manual de instrucciones.
Explicación de símbolos
En estas instrucciones de uso, en la la rueda de abdominales
y en el embalaje se utilizan los símbolos y las palabras
indicadoras que se incluyen a continuación.
¡ADVERTENCIA!
Este símbolo/palabra indicadora describe un peligro con un
grado alto de riesgo que, en caso de no evitarse, puede
provocar la muerte o lesiones físicas graves.