Crivit FITNESSBOARD SP - 348 Owner's 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

A

PRESS-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

D

STRETCHING-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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and repeat the exercise in the press-up position.

3.4 TWIST-BOARD

D

Fig.

3.4.1 ASSEMBLY

□ Open the board and lift up the upper part.

□ Take the lower part and lay it to the side for the time being.

□ Then simply place the Twist-Board on the protective mat.

3.4.2 EXERCISES

□ To start with, step on to the Twist-Board and turn to and fro. You can

twist up to 65° in either direction using the Twist-Board.

□ If you would like to increase the level of difculty you can go down onto

your knees. You can also change the position of your arms and try to lift

them over your head.

3.5 PRESS-UP-BOARD

E

Fig.

3.5.1 ASSEMBLY

□ Open the board, remove the upper part and put the lower part to the

side for the time being

□ Put the upper part on the oor and attach the handles. (See exercise

3.3 for handle assembly).

3.5.2 EXERCISES

□ First, kneel on the protective mat. Then take hold of the handles with

your hands and move up and down with the body.

□ If you want to, you can cross your legs behind you: This is another

variant to the press-up.

□ You can increase the level of difcult even more by raising your knee

off the oor and stretching your legs. Now do a press-up.

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3.6 TWIST-BOARD WITH EXERCISE BANDS

F

Fig.

3.6.1 ASSEMBLY

□ First, open the board, take the cover off and put the lower part to one

side.

□ Place the Twister on the protective mat and attach the exercise bands.

(See exercise 3.2 for instructions on how to attach the bands).

3.6.2 EXERCISES

□ To start with, use the Twist-Board to stabilise your body. To do this,

move your body gently from right to left on the Twist-Board (twists of up

to 65° are possible in either direction). When you are ready, you can then

use the bands as fast or as slowly as you want.

□ Step off the Twist-Board and stand alongside the Twister, working out

your arms by stretching them above your head.

□ Now try to stretch your arms above your head laterally. When you feel

ready for it, you can move both arms at the same time. Repeat these

exercises as many times as you like.

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% (+/-).

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3.7 PRESS-UP-BOARD WITH EXERCISE BANDS

G

Fig.

3.7.1 ASSEMBLY

Fig. 4

Fig. 5

□ First, open the board, take the upper part off and lay the lower part to one

side.

□ For this exercise, the exercise bands must be attached to the front side of

the equipment (Fig. 4). To do this, the plastic bushing at the end of the exercise

bands must be removed.

□ To remove these, pull the exercise band lengthways so that the band beco-

mes thinner and can t through the opening on the side of the plastic bushing

(Fig. 5). Attach the handles as normal (see exercise 3.3).

3.7.2 EXERCISES

You can use the Press-up-Board with the exercise bands in the following

ways:

□ Attach the exercise bands to your feet with the help of the loops and

hold on to the handles.

□ Now simply stretch one leg out behind you and upwards a couple of

times and then swap to the other leg.

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3.8 STRETCHING-BOARD

H

Fig.

3.8.1 ASSEMBLY

□ Simply open the board, take off the upper part and lay it to one side.

□ Then take the lower part, turn it over and place it on the mat.

3.8.2 EXERCISES

Here are a few possibilities for using the Stretching-Board to stretch your

muscles before and after the work out:

□ For the rst exercise, sit down in front of the board.

□ Lay both legs on the board and move your head towards your knees.

Afterwards, try this with only one leg.

Another exercise:

□ Place one foot on the board and simply stretch a little bit forwards. In

doing this you will stretch the upper part of your thigh. When you feel ok

with it, you can always go further.

□ Place the leg behind you a little further back and lower your body. Stay

in this position for a short while and then switch to the other leg.

If you want to, you can try out the following exercise with the leg behind

you:

□ Touch the oor with your knee. In this way, the upper thigh is stretched

even further.

The next exercise stretches your calf muscles:

□ Place both feet on the board and simply stretch both legs out. You

can now try to touch your toes to stretch the back side of your legs even

further

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4. TECHNICAL DATA

• Maximum load: 100kg

• Dimensions: 510 x 350 x 140mm

• Total weight: 2,400g

• Lateral stretch table

Length (cm 120 140 160 185 230

Force (N) 12 19 25 35 49

5. INFORMATION REGARDING DISPOSAL

□ Dispose of the Fitness-Board via an approved waste disposal company

or via the waste disposal facilities of your local council.

□ Pay attention to valid regulations.

□ In case of doubt, ask your local waste disposal facility about environ-

mentally-friendly disposal.

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6. YOUR PERSONAL TRAINING PLAN

Date

Exercise

Sets Repeat Sets Repeat Sets Repeat

Balance-Board

Balance-Board with

handles

Balance-Board with

exercise bands

Twist-Board

Press-up-Board

Twist-Board with exercise

bands

Press-up-Board with

training bands

Stretching-Board

Date

Exercise

Sets Repeat Sets Repeat Sets Repeat

Balance-Board

Balance-Board with

handles

Balance-Board with

exercise bands

Twist-Board

Press-up-Board

Twist-Board with exercise

bands

Press-up-Board with

training bands

Stretching-Board

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INNEHÅLLSFÖRTECKNING

TRÄNINGSBILDER 2-5

LEVERANSOMFÅNG 6

1. ALLMÄNNA HÄNVISNINGAR 22-24

2. UPPVÄRMNINGSÖVNINGAR 24-25

3. TRÄNING

3.1 BALANCE-BOARD 26

3.2 BALANCE-BOARD MED TRÄNINGSBAND 27-28

3.3 BALANCE-BOARD MED HANDTAG 28

3.4 TWIST-BOARD 29

3.5PRESS-UP-BOARD 29

3.6 TWIST-BOARD MED TRÄNINGSBAND 30

3.7 PRESS-UP-BOARD MED TRÄNINGSBAND 31

3.8 STRETCHING-BOARD 32

4. TEKNISKA DATA 33

5. HÄNVISNING FÖR AVYTTRING 33

6. DIN PERSONLIGA TRÄNINGSPLAN 34

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1.

ALLMÄNNA HÄNVISNINGAR

Fitness Board är en ny, innovativ träningsapparat. Den skiljer sig från

tidigare tnessprodukter av följande skäl:

• Den kan användas av alla åldersgrupper, är enkel att bära och låter

sig enkelt byggas ihop och användas.

• Med de stuvbara delarna låter den sig lätt lagras och behöver lite

plats.

• Hos denna apparat kan du glädja dig åt mer än åtta olika tränings-

funktioner som säkerställer att du tränar hela din kropp.

SÄKERHETS- OCH VARNINGSHÄNVISNINGAR

• Förvara absolut bruksanvisningen för senare referens. Att inte följa

säkerhetshänvisningarna kan leda till allvarliga skador.

• Rengör endast din Fitness Board med ljummet vatten, mild tvål och

en mjuk duk. Alla klistermärken, lacker och kemikalier kan leda till en

skada på din Fitnessboard. Hårt strapatserade platser som exempel-

vis handtagen måste regelbundet rengöras med desinfektionsmedel.

• Fitness Board är en sportapparat och får inte användas för medicins-

ka eller kommersiella syften.

• Vänligen konsultera din läkare innan du använder apparaten om det

föreligger hälsoproblem eller allergiska reaktioner eller om du håller

på att återhämta dig från en skada.

• Om du inte mår bra under en övning, avsluta omedelbart träningen

och uppsök en läkare.

• Innan du påbörjar träningen med din Fitness Board är det viktigt att

värma upp dig ordentligt och stretcha kroppen för att undvika skador

och träningsvärk.

• Fitness Boards maximala belastbarhet är 100 kg.

• Apparaten måste noggrant monteras av en vuxen. För att undvika

senare skador genom felaktig användning.

• Vänligen beakta att apparaten först används när den fullständigt har

byggts ihop för respektive övning.

• Vid användningen för regelbunden träning/övningar måste appara-

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tens komponenter kontrolleras varje eller varannan månad för att

garanteras säkerheten.

• Vid förslitning av delarna måste apparaten omedelbart tas ur drift. För

reservdelsbeställningar vänd dig till angiven tillverkare.

• Bär bekväma sportkläder vid träning gymnastikskor för att vara rörlig

och ha en bra golvkontakt.

• Den första veckan bör dina träningsenheter vara ca 10-15 minuter.

Senare kan du även träna längre. En maximal träningstid på 60 minu-

ter får inte överskridas för att förebygga att kroppen överansträngs.

• I följande ser du ett urval av möjliga övningar som kan genomföras

med Fitness Board. Vidare övningar kan läsas i motsvarande literatur.

• Apparaten får under inga omständigheter ses som leksak. Vänli-

gen beakta att användningen av denna apparat av barn kan leda till

oförutsedda situationer och faror för vilka tillverkaren inte kan hållas

ansvarig.

• Föräldrar måste förbjuda sina barn användningen av apparaten då

det handlar sig om rörlig sportapparat. Fara genom person- eller

sakskador kan annars vara följderna.

• Om det tillåts att barn använder apparaten måste de undervisas

i korrekt användning och möjliga faror. Dessutom måste barn av

säkerhetsskäl övervakas av en vuxen för att undvika en felaktig

användning.

• Välj en uppställningsort som ger tillräckligt med plast för montering

och träning. Vald yta bör minst vara 2 x 2 m stor och välventilerad.

Grunden måste vara jämn och rak. Kontrollera en säker uppställning

för att undvika att Fitness Board halkar. Använd skyddsmattan som

levereras med för att skydda ömtåliga golv (t.ex. parkett) från skador.

• Säkerställ att delarna är monterade oskadat och korrekt. Vi felaktig

montering består skadorisk. Skadade delar och påverka säkerhet och

funktion.

• Beakta att alla delarna av Fitnessboard i korrekta och oskadade

innan användning.

• Kontrollera regelbundet fästet av öglorna. Säkerställ att hakarnas

gängor är fast slutna. Om nödvändigt måste gängorna regelbundet

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oljas.

• Kontrollera regelbundet tnessbanden på revor och skador. Defekta

träningsband får inte länge användas.

2. UPPVÄRMNINGSÖVNINGAR

Vänligen tänk på att värma upp i några minuter innan du börjar med

övningarna. Vi kommer nu att visa dig några enkla uppvärmningsövningar

som du bör utföra innan träning

2.1 HUVUD/NACKE

□ Lägg en hand på ditt huvud och dra det lätt åt sidan. Därigenom stret-

chas sidorna på din hals. Gör samma sak på den andra sidan. Beakta att

du inte drar för hårt.

□ Rör nu huvudet långsamt i en cirkel först åt ett håll, sedan det andra.

Upprepa denna övning så ofta som möjligt tills du har en angenäm, varm

känsla i nacken.

2.2 ARMAR/SKULDROR

□ Tänk en arm genom att lägga den utsträckt över bröstet och trycka lätt

med den andra handen. Tryck även denna gång så mycket tills du känner

ett lätt dragande. Håll armen kort i denna position och växla sedan till

andra armen.

□ Rör nu armen bakom ditt huvud och tänj den genom att trycka den lätt

neråt. Detta är en bra stretchövning för baksidan av dina armar.

□ Håll ihop händerna bakom din rygg och dra de uppåt. Detta tänjer dina

övre ryggmuskler och baksidan av dina armar. Böj dit lite framåt därige-

nom värmer du upp alla dina muskler.

□ Skaka loss dina skuldror lite. Kretsa försiktigt runt dina skuldror. Först

ett par gånger tillbaka och sedan framåt. Sedan drar du skuldrorna uppåt

några gånger och låter de falla. Upprepa detta ett par gånger tills dina

skuldror känner sig angenämt lösa.

111012_GA_29-11_L3_JL.indd 24 12.10.2011 20:19:08

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Crivit FITNESSBOARD SP - 348 Owner's manual

Crivit FITNESSBOARD SP - 348 Owner's manual

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