Crivit FITNESSBOARD SP - 348 Bedienungsanleitung

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

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

4 5

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ENGLISH

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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