Crivit FITNESSBOARD SP - 348 User manual

Deckblatt Abbildungsverzeichnis Übung A-C
FITNESSBOARD SP - 348
OWNER´S MANUAL • BRUKSANVISNING •
BRUKSANVISNING • GEBRAUCHSANLEITUNG
EN 957-1:2005
EN 957-2:2003 Klasse H
EN 32935
EN 957-1:2005
EN 957-2:2003 Klasse H
EN 32935
A
B
C
Rückseite
Oktober 2011
Hergestellt für/ Serviceadresse:
SPEQ GmbH
Tannbachstraße 10
D-73635 Steinenberg
Hotline + 800 30 777 999
[email protected]
www.speq.de
TRAINING PICTURES
TRÄNINGSBILDER • TRÆNINGSILLUSTRATIONER • TRAININGS-
ABBILDUNGEN
BALANCE-BOARD APRESS-UP-BOARD E
BALANCE-BOARD WITH
EXERCISE BANDS B
Balance-Board med träningsband •
Balance-board med træningsbånd •
Balance-Board mit Trainingsbändern
TWIST-BOARD WITH
EXERCISE BANDS F
Twist-Board med träningsband •
Twist-board med træningsbånd •
Twist-Board mit Trainingsbändern
BALANCE-BOARD WITH
HANDLES C
Balance-Board med handtag •
Balance-board med greb •
Balance-Board mit Griffen
PRESS-UP-BOARD MIT
EXERCISE BANDS G
Press-up-Board med träningsband •
Press-up-board med træningsbånd •
Press-Up-Board mit Trainingsbän-
dern
TWIST-BOARD DSTRETCHING-BOARD H
2 3
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Übungen G-H Lieferumfang NotesÜbungen D-F
DELIVERY CONTENTS
LEVERANSOMFÅNG • LEVERINGSOMFANG • LIEFERUMFANG
1x Main-Board • Huvud-Board • Hoved-board • Haupt-Board
Upper part (SP-348/1) • Överdel • Overdel •
Oberteil
Lower part (SP-348/2) • Underdel • Underdel •
Unterteil
2x Push-up handles (SP-348/3) • Push-up-handtag • Push-up-greb •
Push-Up-Griffe
2x Exercise bands and straps (SP-348/4) • Övningsband och remmar •
Øvelsesbånd og remme • Übungsbänder und Riemen
1x Protective mat (SP-348/5) • Skyddsmatta • Beskyttelsesmåtte •
Schutzmatte
1x Instruction manual with pictures • Bruksanvisning inkl. bilder •
Vejledning med illustrationer • Anleitung incl. Abbildungen
D G
E H
F
6
4 5
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TABLE OF CONTENTS
TRAINING PICTURES 2-5
DELIVERY CONTENTS 6
1. GENERAL INFOMATION 8-10
2. WARM-UP EXERCISES 10-11
3. EXERCISE
3.1 BALANCE-BOARD 12
3.2 BALANCE-BOARD WITH EXERCISE BANDS 13-14
3.3 BALANCE-BOARD WITH HANDLES 14-15
3.4 TWIST-BOARD 15
3.5 PRESS-UP-BOARD 15
3.6 TWIST-BOARD WITH EXERCISE BANDS 16
3.7 PRESS-UP-BOARD WITH EXERCISE BANDS 17
3.8 STRETCHING-BOARD 18
4. TECHNICAL DATA 19
5. INFORMATION REGARDING DISPOSAL 19
6. YOUR PERSONAL TRAINING PLAN 20
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1. GENERAL INFOMATION
The Fitness Board is a new, innovative work-out product. It differs from
earlier tness products for the following reasons:
• It can be used by people of all ages; it is easy to carry and can be
assembled and used with great ease.
• The stowable elements mean that it is easy to store and it takes up
very little room.
• With this product you can enjoy more than eight different training
functions which ensure that you are able to work out your whole body.
SAFETY AND WARNING NOTICE
• It is imperative that you hold on to the instruction manual so that it
can be referred to at a later date. You could cause yourself serious
injury by not following the safety instructions.
• Only clean the Fitness Board with lukewarm water, mild soap and
a soft cloth. Stickers, paints and chemicals can lead to the Fitness
Board becoming damaged. Areas of the equipment subjected to
stress, such as the handles, must be cleaned regularly with disinfec-
tant.
• The Fitness Board is a piece of sports equipment and should not be
used for medical or commercial purposes.
• Please talk to your doctor before using the product if you suffer from
any health problems or allergies, or are recovering from an injury.
• If you should feel unwell during the exercise, end the work out imme-
diately and seek medical attention.
• Before you start working out with the Fitness Board it is important to
warm up and to stretch your muscles.
• The maximum load of the Fitness Board is 100kg.
• The equipment must be assembled with care by an adult,so that any
injuries as a result of improper use are avoided later on.
• Please ensure that the equipment is only used once it has been fully
assembled for the respective activity.
• When using the equipment for regular exercise/activities, the equip-
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ment components must be checked every 1 to 2 months to guarantee
safety.
• If certain parts start to wear, you must stop using the equipment im-
mediately. Please contact the specic manufacturer to order replace-
ment parts.
• Wear comfortable sport clothing and trainers when exercising so that
you are as mobile as possible and you have good traction.
• In the rst week, your work-out sessions should last around 10-15
minutes. Later on, you can extend your sessions, but make sure they
don‘t last longer than 60 minutes as this can lead to the body being
overexerted.
• Below you will nd a selection of possible exercises which can be
carried out using the Fitness Board. Additional exercises can be
found in the corresponding literature.
• Under no circumstances should the equipment be used as a toy.
Please note that use of the equipment by children can lead to unfore-
seeable situations and dangers for which the manufacturer cannot be
held liable.
• Parents must forbid their children from using the equipment, as it is a
piece of moving sporting equipment. Unauthorised use can otherwise
result in injury and damage to property.
• If children are permitted to use the equipment, they must be inst-
ructed in how to use the equipment correctly and be informed of the
possible dangers. For reasons of safety, children must also be super-
vised by an adult in order to ensure proper use.
• Select a location to set up the equipment which offers sufcient
space for assembly and exercise. The location you select should
measure at least 2 x 2m and be well ventilated. The surface must be
even and at. Check that the equipment is on a solid base to ensure
that the Fitness Board doesn‘t slip during exercise. Always use the
supplied protective mat in order to protect sensitive ooring (such as
parquet) from damage.
• Ensure that all the parts have been assembled properly and without
any damage. There is a risk of injury if the parts are improperly as-
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sembled. Damaged parts can inuence the safety and functionality of
the equipment.
• Ensure that all parts of the Fitness Board are in good condition and
are not damaged before using the equipment.
• Check that the loops are secure on a regular basis. Ensure that the
thread of the hook is tightly screwed on. If necessary, the thread has
to be oiled regularly.
• Regularly check the exercise bands for tears or damage. Damaged
exercise bands may no longer be used.
2. WARM-UP EXERCISES
Please don’t forget to take a few minutes to warm up before starting the
exercises. We will now show you a couple of simple warm-up exercises
which you should complete before the work out.
2.1 HEAD/NECK
□ Place one hand on the side of your head and pull it lightly to the side. In
this way, one side of your neck is stretched. Repeat the exercise on the
other side. Make sure that you do not pull too hard.
□ Now circle your head slowly in one direction, then repeat the exercise
in the other direction.
Do these exercises as many times as necessary until you feel a pleasant,
warm feeling in your neck.
2.2 ARMS/SHOULDERS
□Stretch your arms by placing an outstretched arm across your chest
and lightly pushing it with the other hand. Only push hard enough so that
you can feel a slight pull. Hold the arm for a short time in this position and
then change to stretch the other arm.
□Bring one arm behind your head and stretch by lightly pushing down
on it with the other hand. This is a very good stretch for the underside of
your arms.
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□Now interlock your ngers behind your back and pull them up. This
stretches the upper back muscles and the underside of your arms. Bend
your body slightly forwards during the exercise to warm up all your musc-
les.
□Now loosen the shoulders a bit. Circle the shoulders carefully. Start
with a couple of circles backwards and then a couple of times forwards.
Then pull your shoulders up (like a big shrug) and let them fall again. Re-
peat this several times until your shoulder muscles feel pleasantly loose.
2.3 LEGS
□ Pull one leg up behind you so the heel of your foot is touching your
bum and stretch carefully by holding this position for a short time. Repeat
the exercise on the other side.
□ Now stretch the inner side of your legs. Do this by lunging to the side
and holding this position for a short time. This stretches the side of your
legs while at the same time supporting the warm-up of the other leg.
Change sides to warm up the other leg.
□ Now warm up your ankles a little bit. To do this, circle the ankle care-
fully a few times to the right and then to the left. Now repeat on the other
side, rst in one direction and then in the other.
You body should now be sufciently warmed up and you are now ready to
try out the various exercises with the Fitness Board
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3. EXERCISE
Fig. 1
3.1. BALANCE-BOARD A
Fig.
3.1.1 ASSEMBLY
□Simply open the board, take the upper part off and put it to the side for
the time being.
□Then remove all the components which are situated in the lower part.
□When the lower part is empty, put the upper part back on, lock it in
place and you are ready to go.
3.1.2 EXERCISES
□To start with, put both feet on the board and sway gently from one side
to the other.
□When you feel secure, you can add your arms into the movement.
Increase your speed to a gentle jogging pace.
□When you feel secure with this, you can swing your arms above your
head and work out your whole body. Simply keep doing more and trying
out various positions.
ATTENTION
• Please only perform this exercise if you have full movement in your ankle.
• Please do not stand on the Twister whilst the equipment is being
used as a Balance-Board.
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3.2 BALANCE-BOARD WITH EXERCISE STRAPS B
Fig.
3.2.1 ASSEMBLY
Fig. 2
Exercise
band
Plastic
Bushing
□Open the board, take the upper part off and put the lower part to the
side for the time being.
□Now attach the bands. Push the plastic bushing at the end of the exer-
cise bands into the matching opening on the upper part of the equipment
(Fig. 2).
□Ensure that the protruding guide ts into the respective guide notch (Fig. 2).
□Then, pull on the exercise bands so that they are xed in place in the
guide rails.
□Now reassemble the upper and lower parts of the board. To remove
the exercise bands, pull the plastic bushing downwards and out.
3.2.2 EXERCISES
□Grasp both bands with your hands, step on to the board with both feet
and begin to sway from one side to the other.
□When you have found your balance and feel secure you can begin to
use your arms by lifting one arm up, then the other. This is excellent trai-
ning for your arms and legs. You can change your position by lifting your
arms to the side. This is a great exercise for working out your whole body
and all the muscle groups.
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LATERAL STRETCH TABLE
Length (cm) 120 140 160 185 230
Force (N) 12 19 25 35 49
ATTENTION
Do not stretch the band by more than 230cm. The force tolerance range
is around 20% (+/-).
3.3 BALANCE-BOARD WITH HANDLES C
Fig.
3.3.1 ASSEMBLY
Fig.3
□Leave the upper and lower parts assembled and insert the handles into
the holes meant for them. Make sure they are pointed in the right direc-
tion. The longer end of the handle (marked with an arrow) belongs in hole
A, and the shorter end of the handle should be placed in hole B (Fig. 3).
□To remove the handles after exercising, give each of them a sharp pull
and remove using a shaking motion.
3.3.2 EXERCISES
□Take hold of the handles with your hands, lean slightly forwards and
rock from one side to the other.Try this several times.
□When you feel strong enough, you can raise your knees off the oor
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