Crivit 344969 2004 User manual

IAN 344969_2004
RESISTANCE BAND SET
Instructions for use
BANDES DE FITNESS
Notice d’utilisation
FITNESSBAND-SET
Gebrauchsanweisung
SÆT MED FITNESSBÅND
Brugervejledning
FITNESSBAND-SET
Gebruiksaanwijzing
RESISTANCE BAND SET

2
C D
A 1 23 4
5
3x 2x
2x 1x
1x
6
1x
B
4
1

3
F
G
E
2 3
1 1

4
I
J
H

5
L
M
K

6
N

7

8
Contents/Indholdsfortegnelse/Table des matieres/Inhoudsopgave
Leveringsomfang ............................................... 17
Tekniske data .................................................... 17
Bestemmelsesmæssig brug .............................. 17
Sikkerhedsanvisninger .............................. 17 - 18
Fare for kvæstelser! ............................... 17 - 18
Vær særligt forsigtig –
fare for kvæstelser for børn! ......................... 18
Fare på grund af slitage ............................... 18
Forsigtig, materielle skader .......................... 18
Opstillingsanvisninger ...................................... 18
Brug ................................................................... 18
Fastgøring af fitnessbånd ......................... 18 - 19
Generelle træningsanvisninger ....................... 19
Opvarmning ...................................................... 19
Forslag til øvelser ...................................... 19 - 21
Udstrækning ...................................................... 22
Opbevaring, rengøring .................................... 22
Henvisninger vedr. bortskaffelse ...................... 22
Oplysninger om garanti
og servicehåndtering ....................................... 22
Leveringsomvang .............................................. 31
Technische gegevens ........................................ 31
Beoogd gebruik ................................................ 31
Veiligheidstips ........................................... 31 - 32
Kans op lichamelijk letsel! .................... 31 - 32
Bijzondere voorzichtigheid –
kans op lichamelijk letsel bij kinderen! ........ 32
Gevaren als gevolg van slijtage .................. 32
Pas op voor materiële schade ..................... 32
Tips voor montage ............................................ 32
Gebruik .............................................................. 32
Fitnessband bevestigen .................................... 33
Algemene trainingsinstructies .......................... 33
Warming-up .............................................. 33 - 34
Voorbeeldoefeningen .............................. 34 - 36
Rekken .......................................................36 - 37
Opslag, reiniging .............................................. 37
Afvalverwerking ................................................ 37
Opmerkingen over garantie
en serviceafhandeling ...................................... 37
Package contents .............................................. 10
Technical data ................................................... 10
Intended use ...................................................... 10
Safety information ..................................... 10 - 11
Risk of injury! .......................................... 10 - 11
Extra caution –
risk of injury to children! ............................... 11
Dangers due to wear and tear .................... 11
Beware of damaging the materials ............. 11
Notes on setting up .......................................... 11
Use ..................................................................... 11
Securing the fitness band .......................... 11 - 12
General training instructions ............................ 12
Warming up ...................................................... 12
Exercise suggestions ................................. 12 - 15
Stretching ........................................................... 15
Storage, cleaning ............................................. 15
Disposal ............................................................. 15
Notes on the guarantee and
service handling ....................................... 15 - 16
Étendue de la livraison ..................................... 23
Caractéristiques techniques ............................. 23
Utilisation conforme à sa destination .............. 23
Consignes de sécurité .............................. 23 - 24
Risque de blessure ! .............................. 23 - 24
Prudence particulière –
Risque de blessure pour les enfants ! .......... 24
Dangers causés par l’usure .......................... 24
Attention aux dommages matériels ............. 24
Consignes de montage .................................... 24
Utilisation ........................................................... 24
Fixation de la sangle de fitness ....................... 25
Conseils d’entraînement généraux ................. 25
Échauffement ............................................ 25 - 26
Propositions d’exercices ........................... 26 - 28
Étirements .................................................. 28 - 29
Stockage, nettoyage ........................................ 29
Mise au rebut .................................................... 29
Indications concernant la garantie
et le service après-vente ........................... 29 - 30

9
Inhaltsverzeichnis
Lieferumfang ...................................................... 38
Technische Daten .............................................. 38
Bestimmungsgemäße Verwendung ................. 38
Sicherheitshinweise ................................... 38 - 39
Verletzungsgefahr! ................................ 38 - 39
Besondere Vorsicht –
Verletzungsgefahr für Kinder! ...................... 39
Gefahren durch Verschleiß .......................... 39
Vorsicht vor Sachschäden ............................ 39
Aufbauhinweise ................................................ 39
Verwendung ...................................................... 40
Fitnessband befestigen ..................................... 40
Allgemeine Trainingshinweise ......................... 40
Aufwärmen ................................................ 40 - 41
Übungsvorschläge .................................... 41 - 44
Dehnen .............................................................. 44
Lagerung, Reinigung ........................................ 44
Hinweise zur Entsorgung ................................. 44
Hinweise zur Garantie und
Serviceabwicklung ................................... 44 - 45

10
Safety information
Risk of injury!
• Consult your doctor before you start training.
Make sure you are healthy enough to train.
• Do not use the product if you are injured or
your health is impaired.
• 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.
• Always keep the instructions for use with the
suggested exercises readily available.
• Pregnant women should only train after con-
sulting with their doctor.
• The product should always only be used by
one person at a time.
• The product is not suitable for therapeutic
purposes.
• Do not pull the product beyond the maximum
possible stretch lengths of 300cm (blue) and
250cm (red and grey).
• Keep a clear space of approx. 0.6m around
all sides of the training area (Fig. N).
• Train on a flat, non-slip surface only.
• Do not use the product near steps or landings.
• If you feel dizzy or experience a rapid
heartbeat, etc., end the exercise session and
consult a doctor immediately.
• To prevent injuries due to incorrect handling,
the product may only be assembled by an
adult. Make sure you use the product only
after it has been completely assembled.
• Do not exercise when you are tired or dis-
tracted. Do not exercise directly after eating a
meal. Wait for approx. 2 hours before starting
your exercise session.
• Ventilate the exercise room sufficiently but
beware of draughts.
• Keep yourself sufficiently hydrated during
your workout.
• Never wrap the product around your head,
neck or chest. Risk of strangulation!
• Do not use the product for other purposes (e.g.,
as a tension cable, towing rope, or similar).
• The elastomers in the product must be protect-
ed from direct sunlight.
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 (Fig. A)
3 x fitness band (1)
1 x light fitness band (blue)
1 x medium fitness band (red)
1 x heavy fitness band (grey)
2 x foam grip (2)
2 x foot strap (3)
1 x door anchor (4)
1 x storage bag (5)
1 x note sign (6)
1 x instructions for use
Technical data
Maximum possible stretch length:
300cm at 84N (blue fitness band)
250cm at 119N (red fitness band)
250cm at 170N (grey fitness band)
The tolerance range for the force is
max. 20% (+/-).
Training device form A is compliant with
DIN 32935.
Longest possible stretch length
Date of manufacture (month/year):
09/2020
Intended use
This product was developed as exercise equip-
ment to provide you with a full-body workout.
The product is designed for private use and is
not suitable for medical or commercial purposes.
The product is designed for indoor use and
may only be fastened onto doors with the door
anchor provided.
GB/IE/NI

11
• Warning! Only fasten the product to doors!
• Warning! Risk of injury! Only fasten the prod-
uct onto doors that open outward (away from
you)! Never mount the product on doors that
open inward (toward you). The door could
open, which can result in serious injury!
• Warning! Risk of injury! Always lock the door
onto which you are fastening the product!
• Warning! Always use the note sign provided
when you are exercising! Make sure that it is
positioned on the other side of the door in a
way that is easily legible.
• When closing the carabiner, make sure that
your fingers or other body parts are not locat-
ed between the closing parts.
Extra caution – risk of injury to
children!
• Keep children away from the packaging mate-
rials. There is a risk of suffocation!
• The product is not suitable play equipment
and must be stored somewhere that is inacces-
sible to children when not in use. To eliminate
the risk of injury, the product must not be
within reach of children during the workout.
• Point out to children specifically that the prod-
uct is not a toy.
Dangers due to wear and tear
• Check the product for damage or wear
before each use. The product may only be
used if it is in perfect condition. The safety of
the product can only be guaranteed if it is
regularly inspected for damage and wear. Do
not use the product any more if it is damaged.
• Use only original replacement parts.
• Protect the product from extreme tempera-
tures, sun and dampness. Improper storage
and use of the product could lead to prema-
ture wear and tear, and possible breakages in
the structure, which could result in injuries.
• Never fasten the product to areas with sharp
edges, e.g. door hinges. Nylon tears when it
scrapes against sharp edges.
• Do not saw! Sawing motions cause premature
wear and tear.
Beware of damaging the materials
• Never let the product fall or spring back
against the door. Otherwise this may damage
the door.
Notes on setting up
• Choose an exercise area of
approx. 3 x 1.8m (L x W).
• Train on a flat, non-slip surface only.
• Only fasten the product onto doors that open
outward (away from you) (Fig. C).
• Warning! Risk of injury! Always
lock the door!
• Make sure that the door onto which you
fasten the door anchor (4) is stable and sturdy
and can bear your body weight, and that the
door anchor is firmly positioned. Pull hard on
the product a few times to make sure (Fig. D).
• Every time you exercise, fasten the sign provid-
ed onto the outside of the door. This is the side
that the door opens toward.
Use
Use either the foam grips (2) or the foot straps
(3), depending on the exercise. Connect the
foam grips or foot straps to one of the fitness
bands (1) as shown in Fig. E.
Select a fitness band with one of the following
resistance strengths for your training:
• blue = light
• red = medium
• grey = heavy
Securing the fitness band
Note: align the fitness band in the middle of the
door anchor strap so that the respective ends
of the fitness band are equally long on the right
and left (Fig. B).
Top of the door (Fig. C/D)
1. Fasten the sign (6) onto the outside of the
door in a way that is easily visible. This is the
side that the door opens toward.
2. Stand on the other side and pull the fitness
band through the door anchor strap.
3. Place the door anchor in the middle of the
top edge of the open door to fasten the door
anchor to the top.
4. Lock the door.
Note: pull hard on the product a few times to
make sure that the product is firmly stuck into the
door.
GB/IE/NI

12 GB/IE/NI
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. Then switch to your other leg and repeat this
exercise. 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.
Exercise suggestions
Below are some of the many possible exercises.
Warning! You must be wearing anti-slip
gym shoes!
Deltoids (Fig. F)
Use the foam grips (2) for this exercise.
Starting position
1. Go into a stepping position on the floor. Your
front foot is on the fitness band and your knee
is slightly bent. Your other leg is stretched out
backward and resting on your toes.
2. Place equal weight on the foot of your stand-
ing leg and bend your knee of the leg in front.
Your upper body is upright.
3. Keep both handles at your sides. The backs of
your hands are pointing outwards. Both arms
are slightly bent at the elbow.
Bottom of the door
1. Fasten the sign (6) onto the outside of the
door in a way that is easily visible. This is the
side that the door opens toward.
2. Stand on the other side and push the door
anchor strap under the door.
3. Lock the door.
4. Pull the fitness band through the door anchor
strap.
Note: pull hard on the product a few times to
make sure that the product is firmly stuck into the
door.
Side of the door
1. Fasten the sign (6) onto the outside of the
door in a way that is easily visible. This is the
side that the door opens toward.
2. Stand on the other side and hold the door
anchor strap at the side of the door, between
the frame and the door, at a height suitable
for the exercise and your body height.
3. Hold tightly onto the door anchor strap while
you lock the door.
4. Pull the fitness band through the door anchor
strap.
Note: pull hard on the product a few times to
make sure that the product is firmly stuck into the
door.
General training instructions
Training procedure
• Wear comfortable sportswear.
• 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 exercising.
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.

13GB/IE/NI
End position
4. Tense your abdominal, leg and buttock mus-
cles and simultaneously raise your arms up
to the sides to shoulder height. The backs of
your hands are pointing upwards. Your wrists
remain straight. Pull your shoulder blades
towards your spine. Your head is an extension
of your spine and your shoulder blades are
lowered.
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 the position of your legs.
Important: make sure that your pelvis
remains straight. Only lift your elbows
up to shoulder height.
Straight arm lift (Fig. G)
Use the foam grips (2) for this exercise.
Starting position
1. Go into a stepping position on the floor. Your
front foot is on the fitness band and your knee
is slightly bent. Your other leg is stretched out
backward and resting on your toes.
2. Place equal weight on the foot of your stand-
ing leg and bend your knee of the leg in front.
Your upper body is upright.
3. Keep both handles at your sides. The backs of
your hands are pointing outwards. Both arms
are slightly bent at the elbow.
End position
4. Tense your arm muscles and pull your arms up
to shoulder height. Your head is an extension
of your spine and your shoulders are lowered.
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 the position of your legs.
Important: make sure that your pelvis
remains straight. Only lift your arms up
to shoulder height.
Strengthening the abdominal mus-
cles (Fig. H)
Use the foam grips (2) for this exercise. Secure
the fitness band to the bottom of the door as
described in the section “Securing the fitness
band”. Secure all carabiners at the ends of the
fitness band to one single foam grip.
Starting position:
1. Stand with your feet hip-width apart and place
equal weight on both feet.
2. Grab the foam grips with both hands. Your
hands are resting on your right thigh and your
knees are slightly bent.
End position:
3. Tense your abdominal and buttock muscles
and straighten your upper body.
4. Tense your arms and rotate your upper body
far to the left with your elbows raised. Your
head turns with your body, as if you are look-
ing over your left shoulder. Make sure that
you only move your upper body with your
arms. Your pelvis remains straight.
5. Maintain abdominal muscle tension through-
out and keep your head aligned with your
spine.
6. Pull your shoulder blades towards your spine
and keep your shoulders lowered.
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. Then perform the exercise with the other
leg towards the other side.
Important: perform the exercise slowly
and keep your pelvis straight.
Biceps (Fig. I)
Use the foam grips (2) for this exercise. Secure
the fitness band to the bottom of the door as
described in the section “Securing the fitness
band”.
Starting position:
1. Stand upright, facing the door.
2. Your feet are hip-width apart and your body
is stretched.
Note: make sure that you are about an arm’s
length away from the door.
3. Grab one foam grip with each hand and
keep your arms stretched downward at your
sides.
End position:
4. Tense your arm muscles.
5. Pull the fitness band upwards by bending
your arms and simultaneously moving your
forearms upwards. Your upper arms remain in
the starting position.
6. Return to the starting position.

14 GB/IE/NI
5. Slowly return your leg to the starting position.
6. Repeat the exercise 10 to 15 times per side in
three sets.
Important: maintain bodily tension.
Arms (Fig. L)
Use one foam grip (2) for this exercise. Secure
the fitness band to the side of the door as
described in the section “Securing the fitness
band”. Secure all carabiners at the ends of the
fitness band to one single foam grip.
Starting position
1. Grab the foam grip with your right hand.
2. Stand with your side to the door. Your legs
are hip-width apart. Your upper arm is slightly
spread out from your upper body. The fitness
band should be taut.
End position
3. Tense your abdominal and buttock muscles.
4. Slightly pull the fitness band toward your
upper body. Make sure that your lower body
remains straight. Your upper arm is against
your upper body.
5. Hold this position for about 2 seconds.
6. Return your arms to the starting position.
7. Perform this exercise 10 times per side and
repeat the exercise with the other arm.
Important: maintain bodily tension and
keep your upper body upright during
the entire exercise.
Triceps (Fig. M)
Use the foam grips (2) for this exercise.
Starting position
1. Go into a stepping position, with your right
leg in front. Place equal weight on your feet
and slightly bend your knees. Your upper
body is upright.
2. Grab one of the two foam grips with your
right hand.
3. Stretch out your arm toward the ceiling and
bend it backwards. Your forearm forms ap-
prox. a 90° angle with your upper arm.
4. Arrange the fitness band so that it runs along
your back.
5. Grab the fitness band with your left hand and
hold it tightly at the height of your pelvis. The
free end of the fitness band is hanging loosely
downward.
7. Repeat the exercise 10 to 15 times in three
sets.
Important: make sure that your upper
body is upright, your shoulder blades
are pulled downwards, and your upper
arms remain parallel to your body.
Leg inward (Fig. J)
Use the foot straps (3) for this exercise. Secure
the fitness band to the bottom of the door as
described in the section “Securing the fitness
band”.
Starting position
1. Fasten one foot strap to your left leg and
secure both carabiners of the selected fitness
band to the eyelet of the foot strap.
2. Stand with your side to the door, so that your
right leg is closer to the door than your left
leg.
Note: the fitness band should be straightly
outstretched and go past your right leg.
3. Shift your weight to your right leg.
End position
4. Tense your abdominal and buttock muscles.
5. Slowly move your left leg outwards to the side
with the fitness band. Make sure that your
upper body and leg remain straight.
6. Return your left leg to the starting position.
7. Repeat the exercise 10 to 12 times and then
switch sides.
Important: make sure that your upper
body is upright and the movement is
performed from your hip joint.
Hip stretch (Fig. K)
Use the foam grips (2) for this exercise.
Starting position
1. Get down on all fours.
2. Place the fitness band around the middle of
one of your gym shoes.
Note: always place the fitness band around
the middle of your gym shoe so that it does not
slip off.
End position
3. Tense your arm, abdominal and buttock
muscles.
4. Slowly stretch your leg with the fitness band
backwards so that your leg forms a line with
your back.

15GB/IE/NI
End position
6. Tense your arm and abdominal muscles and
pull your right elbow behind your head to-
ward the ceiling. Your upper arm is near your
head. Pull your shoulder blades towards your
spine. Your head is an extension of your spine
and your shoulders are lowered.
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 elbows
are slightly bent and your upper arm
stays close to your head.
Stretching
Take sufficient time to stretch after each training
session. Some simple exercises to do this are
shown below.
You should perform each exercise 3 times per
side for 15–30 seconds.
Neck muscles
1. Stand in a relaxed posture.
2. 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. Grip your right elbow with your left hand and
pull it backwards.
4. Change sides and repeat the exercise.
Leg muscles
1. Stand upright and lift one foot off the floor.
2. Rotate it slowly first in one direction, then the
other.
3. Switch feet after a while.
Important: make sure your thighs re-
main parallel to each other. Push your
pelvis forwards, keeping your upper
body upright.
Storage, cleaning
When not in use, always store the product clean
and dry at room temperature.
Wipe clean with a dry cloth only. Protect the
product from extreme temperatures, sun and
dampness. Improper storage and use of the
product could lead to premature wear and tear,
which could result in injury.
IMPORTANT! Never clean the product with
harsh cleaning agents.
Disposal
Dispose of the article and the packaging materi-
als in accordance with current local regulations.
Packaging materials such as foil bags are not
suitable to be given to children. Keep the pack-
aging materials out of the reach of children.
Dispose of the products and the
packaging in an environmentally friendly
manner.
The recycling code is used to identify
various materials for recycling. The code
consists of the recycling symbol – which
is meant to reflect the recycling cycle – and a
number which identifies the material.
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, espe-
cially 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.

16 GB/IE/NI
Any repairs under the warranty, statutory guar-
antees 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: 344969_2004
Service Great Britain
Tel.: [phone]
E-Mail: deltaspor[email protected]
Service Ireland
Tel.: [phone]
(0,08 EUR/Min., (peak))
(0,06 EUR/Min., (off peak))
E-Mail: deltaspor[email protected]

17DK
Hjertelig tillykke!
Du har valgt at købe et kvalitetsprodukt. Lær pro-
duktet at kende, inden du bruger det første gang.
Det gør du ved at læse nedenståen-
de brugervejledning omhyggeligt.
Brug kun produktet som beskrevet og til de
angivne anvendelsesområder. Opbevar denne
brugervejledning et sikkert sted. Udlever også
alle dokumenter, hvis produktet videregives til en
tredjepart.
Leveringsomfang (fig. A)
3 x fitnessbånd (1)
1 x fitnessbånd, let (blå)
1 x fitnessbånd, mellem (rød)
1 x fitnessbånd, svær (grå)
2 x skumhåndtag (2)
2 x fodstrop (3)
1 x døranker (4)
1 x opbevaringspose (5)
1 x advarselsskilt (6)
1 x brugervejledning
Tekniske data
Størst mulige stræklængde:
300 cm ved 84 N (blåt fitnessbånd)
250 cm ved 119 N (rødt fitnessbånd)
250 cm ved 170 N (gråt fitnessbånd)
Tolerancen for kraften er højst 20 % (+/-).
Træningsapparat form A er i overensstemmelse
med DIN 32935.
Størst mulige stræklængde
Fremstillingsdato (måned/år):
09/2020
Bestemmelsesmæssig brug
Denne artikel er udviklet til at være en trænings-
artikel, der kan anvendes til træning af hele
kroppen. Artiklen er beregnet til privat brug og
er ikke egnet til medicinske og erhvervsmæssige
formål.
Artiklen er beregnet til indendørs brug og må
udelukkende fastgøres til døre med det medføl-
gende døranker.
Sikkerhedsanvisninger
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egnet til træningen.
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eller syg.
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og overtræning kan du komme alvorligt til
skade. Hvis du føler ubehag, svaghed eller
træthed, skal du straks standse træningen og
søge lægehjælp.
• Opbevar altid brugervejledningen med for-
slag til øvelser inden for rækkevidde.
• Gravide bør kun træne efter aftale med egen
læge.
• Artiklen må til enhver tid kun anvendes af én
person ad gangen.
• Artiklen er ikke beregnet til behandlingsmæs-
sige formål.
• Artiklen må ikke strækkes ud over de størst
mulige stræklængder på 300 cm (blå) og
250 cm (rød og grå).
• Omkring træningsområdet skal der være et
frirum på ca. 0,6 m til alle sider (fig. N).
• Træn kun på et fladt og skridsikkert underlag.
• Anvend ikke artiklen i nærheden af trapper
eller afsatser.
• Afslut straks træningen, hvis du føler sig svim-
mel, mærker tegn på hjertebanken osv., og
søg straks lægehjælp.
• Artiklen må kun monteres af en voksen for at
undgå kvæstelser på grund af forkert håndte-
ring. Sørg for først at bruge artiklen, efter den
er fuldstændigt monteret.
• Lad være med at træne, hvis du er træt eller
ukoncentreret. Træn ikke umiddelbart efter målti-
der. Vent ca. 2 timer med at begynde at træne.
• Sørg for tilstrækkelig udluftning i træningsloka-
let, men undgå træk.
• Drik tilstrækkeligt under træningen.
• Vikl aldrig artiklen omkring hoved, hals eller
bryst. Stranguleringsfare!
• Benyt ikke artiklen til andre formål (f.eks.
bardun, træktov eller lignende).

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• Undgå savebevægelser! Savebevægelser
medfører slitage.
Forsigtig, materielle skader
• Lad aldrig artiklen falde eller springe tilbage
mod døren. Dette kan medføre skader på døren.
Opstillingsanvisninger
• Vælg et træningsområde på ca.
3,00 x 1,80 m (l x b).
• Træn kun på et fladt og skridsikkert underlag.
• Monter udelukkende artiklen på døre, som
åbner udad (væk fra dig) (fig. C).
• Advarsel! Fare for kvæstelser!
Luk altid døren!
• Kontroller, at døren som du fastgør døranke-
ret (4) til, er stabil og robust, kan holde til din
kropsvægt, og at dørankeret sidder fast. Træk
hårdt i artiklen et par gange for at kontrollere
(fig. D).
• Fastgør det medfølgende advarselsskilt på
ydersiden af døren ved hver øvelse. Det er til
denne side, døren svinger op.
Brug
Anvend enten skubhåndtagene (2) eller fod-
stropperne (3) afhængigt af øvelsen. Forbind
skumhåndtagene eller fodstropperne med et af
fitnessbåndene (1) som vist i fig. E.
Vælg et fitnessbånd med en af følgende mod-
standsstyrker til din træning:
• Blå = let
• Rød = mellem
• Grå = svær
Fastgøring af fitnessbånd
Bemærk: Juster fitnessbåndet i stroppen på
dørankeret, så høre og venstre ende af fitness-
båndet er lige lange (fig. B).
Øverst på døren (fig. C/D)
1. Fastgør det medfølgende advarselsskilt (6)
tydeligt synligt på ydersiden af døren. Det er
til denne side, døren svinger op.
2. Stå på den anden side, og træk fitnessbåndet
igennem stroppen i dørankeret.
3. Læg dørankeret midt på kanten af den
åbnede dør for at fastgøre dørankeret øverst
på døren.
• Elastomererne i artiklen skal beskyttes mod
sollys.
• Advarsel! Artiklen må udelukkende fastgøres
til døre!
• Advarsel! Fare for kvæstelser! Fastgør udeluk-
kende artiklen til døre, som åbner udad (væk
fra dig)! Monter aldrig artiklen på døre, som
åbner indad (ind mod dig). Døren kan blive
trukket op og medføre alvorlige kvæstelser!
• Advarsel! Fare for kvæstelser! Luk altid døren,
som du fastgør artiklen til!
• Advarsel! Brug altid det medfølgende advar-
selsskilt, mens du træner! Sørg for, at det er
placeret tydeligt læseligt på den anden side
af døren.
• Sørg for, at der ikke er fingre eller andre
kropsdele imellem delene, når du lukker
karabinhagen.
Vær særligt forsigtig – fare for
kvæstelser for børn!
• Hold børn væk fra emballagematerialet. Der
er kvælningsfare!
• Artiklen er ikke egnet som legetøj og skal
opbevares utilgængeligt for børn, når den
ikke er i brug. Børn må ikke befinde sig inden
for rækkevidde af artiklen under træningen for
at undgå fare for kvæstelser.
• Gør børn tydeligt opmærksomme på, at artik-
len ikke er legetøj.
Fare på grund af slitage
• Kontroller artiklen for skader og slitage inden
hver brug. Artiklen må kun anvendes i fejlfri
stand.
Artiklens sikkerhed kan kun garanteres, hvis
den regelmæssigt kontrolleres for skader og
slitage. I tilfælde af beskadigelser må du ikke
længere anvende artiklen.
• Anvend kun originale reservedele.
• Beskyt artiklen mod ekstreme temperaturer,
sollys og fugt. Forkert opbevaring og brug af
artiklen kan medføre, at den hurtigere bliver
slidt, og mulige brud i konstruktionen, hvilket
kan medføre tilskadekomst.
• Fastgør ikke artiklen på steder med skarpe
kanter, f.eks. dørhængsler. Nylon bliver revet
over, når det gnider mod skarpe kanter.
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19
4. Luk døren.
Bemærk: Træk hårdt i artiklen et par gange
for at kontrollere, om artiklen er klemt godt fast
i døren.
Under døren
1. Fastgør det medfølgende advarselsskilt (6)
tydeligt synligt på ydersiden af døren. Det er
til denne side, døren svinger op.
2. Stå på den anden side, og skub stroppen på
dørankeret under døren.
3. Luk døren.
4. Træk fitnessbåndet igennem stroppen i døran-
keret.
Bemærk: Træk hårdt i artiklen et par gange
for at kontrollere, om artiklen er klemt godt fast
i døren.
På siden af døren
1. Fastgør det medfølgende advarselsskilt (6)
tydeligt synligt på ydersiden af døren. Det er
til denne side, døren svinger op.
2. Stå på den anden side, og hold stroppen på
dørankeret mellem karmen og døren i en pas-
sende højde til øvelsen og din kropsstørrelse.
3. Hold stroppen på dørankeret fast, mens du
lukker døren.
4. Træk fitnessbåndet igennem stroppen i dør-
ankeret.
Bemærk: Træk hårdt i artiklen et par gange
for at kontrollere, om artiklen er klemt godt fast
i døren.
Generelle træningsanvisninger
Træningsforløb
• Bær bekvemt sportstøj.
• Varm godt op inden hver træning, og sænk
intensiteten gradvis, når du afslutter træningen.
• Hold tilstrækkeligt lange pauser mellem øvel-
serne, og indtag nok væske.
• Træn ikke med for høj belastning, hvis du er
begynder. Øg træningsintensiteten langsomt.
• Gennemfør alle øvelser med regelmæssige
bevægelser, ikke rykvis og hurtigt.
• Træk vejret regelmæssigt. Pust ud under
anstrengelse, og træk vejret ind under afslap-
ning.
• Sørg for en korrekt kropsholdning, mens
øvelsen gennemføres.
Opvarmning
Tag dig god tid til at varme op inden hver træ-
ning. Herunder beskriver vi nogle enkle øvelser.
Du skal gentage øvelserne 2 til 3 gange.
Halsmusklerne
1. Drej langsomt hovedet mod venstre og mod
højre. Gentag denne bevægelse 4 til 5 gange.
2. Drej langsomt hovedet i først den ene og
derefter den anden retning.
Arme og skuldre
1. Fold hænderne bag ryggen, og træk dem forsig-
tigt opad. Når du bøjer overkroppen fremover
imens, bliver alle muskler opvarmet optimalt.
2. Rul skuldrene fremad samtidig, og skift retning
efter et minut.
3. Træk skuldrene op til ørerne, og lad dem
falde ned igen.
4. Sving skiftevis venstre og højre arm fremad i
en cirkel, og efter et minut baglæns.
Vigtigt: Glem ikke at trække vejret roligt!
Benmusklerne
1. Stil dig på et ben, og løft det andet ben ca.
20 cm over gulvet med bøjet knæ.
2. Drej først den løftede fod den ene vej, og skift
retning efter nogle sekunder.
3. Skift derefter til det andet ben, og gentag øvel-
sen. Løft benene skiftevis, og gå nogle skridt
på stedet. Sørg for ikke at løfte benene mere,
end du nemt kan holde balancen.
Forslag til øvelser
Herunder viser vi dig et udvalg af øvelser.
Advarsel! Bær altid skridsikre sportssko!
Deltamuskel (fig. F)
Anvend skumhåndtagene (2) til denne øvelse.
Udgangsstilling
1. Stil dig med fødderne på gulvet i gåstilling.
Forreste fod står på fitnessbåndet, og knæet
er let bøjet. Det andet ben er strakt bagud og
står på tåspidserne.
2. Fordel vægten jævnt på foden på standbenet,
og bøj i knæet på det forreste ben. Overkrop-
pen er opret.
3. Hold begge håndtag ved siden af kroppen.
Håndryggene vender udad. Begge arme er
let bøjede i albuen.
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20
2. Grib fat i håndtagene med begge hænder.
Hænderne ligger på højre lår, og knæet er
let bøjet.
Slutstilling:
3. Spænd mave- og sædemuskler, og ret over-
kroppen op.
4. Spænd armene, og drej hele overkroppen
med løftede albuer mod venstre. Hovedet
følger med, som om du skal se over venstre
skulder. Sørg for kun at bevæge overkroppen
og armene. Hofterne holdes lige.
5. Hold hele tiden spændingen i mavemusklerne
og hovedet i forlængelse af rygraden.
6. Træk skulderbladene ind mod rygsøjlen, og
hold skuldrene nede.
7. Hold stillingen et øjeblik, og vend derefter
langsomt tilbage til udgangsstillingen.
8. Gentag øvelsen 10-15 gange i tre øvelsessæt.
Gennemfør derefter øvelsen med det andet
ben til den anden side.
Vigtigt: Udfør bevægelsen langsomt, og
hold hofterne lige.
Biceps (fig. I)
Anvend skumhåndtagene (2) til denne øvelse.
Fastgør fitnessbåndet under døren som beskrevet
i afsnittet „Fastgøring af fitnessbånd“.
Udgangsstilling:
1. Stil dig opret med ansigtet vendt mod døren.
2. Fødderne står med en skulderbreddes af-
stand, og kroppen er strakt.
Bemærk: Sørg for, at der er cirka en
armslængde mellem dig og døren.
3. Grib om et skumhåndtag med hver hånd, og
hold armene strakt langs siden.
Slutstilling:
4. Spænd armmusklerne.
5. Træk fitnessbåndet opad ved at bøje armene
og bevæge underarmene samtidig opad.
Overarmene bliver i udgangsstillingen.
6. Vend tilbage til udgangsstillingen.
7. Gentag øvelsen 10-15 gange i tre øvelsessæt.
Vigtigt: Sørg for, at overkroppen er
opret, skulderbladene holdes nede og
overarmene forbliver parallelle med
kroppen.
Slutstilling
4. Spænd mave-, ben- og sædemuskler, og før
armene samtidig til siden op til skulderhøjde.
Håndryggene vender opad. Håndleddene
skal være strakt. Træk skulderbladene ind
mod rygsøjlen. Hovedet er i forlængelse af
rygsøjlen, og skulderbladene bliver nede.
5. Hold denne stilling et øjeblik, og vend derefter
langsomt tilbage til udgangsstillingen.
6. Gentag øvelsen 10-15 gange i tre øvelsessæt,
og skift derefter benstilling.
Vigtigt: Sørg for, at holde hofterne lige.
Løft kun albuerne til skulderhøjde.
Lige armhævninger (fig. G)
Anvend skumhåndtagene (2) til denne øvelse.
Udgangsstilling
1. Stil dig med fødderne på gulvet i gåstilling.
Forreste fod står på fitnessbåndet, og knæet
er let bøjet. Det andet ben er strakt bagud og
står på tåspidserne.
2. Fordel vægten jævnt på foden på standbenet,
og bøj i knæet på det forreste ben. Overkrop-
pen er opret.
3. Hold begge håndtag ved siden af kroppen.
Håndryggene vender udad. Begge arme er
let bøjede i albuen.
Slutstilling
4. Spænd armmusklerne, og træk armene opad
til skulderhøjde. Hovedet er i forlængelse af
rygsøjlen, og skuldrene bliver nede.
5. Hold denne stilling et øjeblik, og vend derefter
langsomt tilbage til udgangsstillingen.
6. Gentag øvelsen 10-15 gange i tre øvelsessæt,
og skift derefter benstilling.
Vigtigt: Sørg for, at holde hofterne lige.
Løft kun armene til skulderhøjde.
Styrkelse af de skrå mavemuskler
(fig. H)
Anvend skumhåndtagene (2) til denne øvelse.
Fastgør fitnessbåndet under døren som beskrevet
i afsnittet „Fastgøring af fitnessbånd“. Sæt alle
karabinhagerne i enderne af fitnessbåndet fast i
et skumhåndtag.
Udgangsstilling:
1. Stil dig med en skulderbredde mellem fødder-
ne, og fordel vægten jævnt mellem fødderne.
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