crivit 10kg Dumbbell Set Instruction Manual

10 KG DUMBBELL SET
IAN 375774_2101
Operation and safety notes

10kg Dumbbell Set

Introduction

**We congratulate you on the purchase of your new product. You have chosen a high-quality product. Familiarise yourself with the product before using it for the first time. In addition, please carefully refer to the operating instructions and the safety advice below. Only use the product as instructed and only for the indicated field of application. Keep these instructions in a safe place. If you pass the product on to anyone else, please ensure that you also pass on all the documentation with it.
Intended use
This product is designed as a piece of sports equipment and is not intended for commercial, therapeutic, or medicinal use. This product must only be used indoors and by adults.
Scope of delivery (Fig. A)**

Technical data

Dumbbell bar
with closures:|  approx. 2 kg, diameter: 30 mm,
length: 35 cm, 2 clip closures for
fixing the weight plates.
---|---
Weight plates:|  total 6 weight plates;
4 x 1 kg (diameter approx. 119 mm, thickness approx. 18 mm)
2 x 2 kg (diameter approx. 154 mm, thickness approx. 20.5 mm)
Overall weight:| approx. 10 kg
Load:| maximum 10 kg

Safety notices

PLEASE READ THE INSTRUCTIONS PRIOR TO USE! PLEASE KEEP THE INSTRUCTIONS IN A SAFE PLACE! WHEN PASSING THIS PRODUCT ON TO A THIRD PARTY, ALSO INCLUDE ALL DOCUMENTS.

• WARNING
  DANGER TO LIFE AND RISK OF ACCIDENT FOR INFANTS AND CHILDREN!
  Never leave children unsupervised with the packaging materials. There is a danger of suffocation.

• Read and follow the instruction manual and any other information before assembling and using the equipment. Safe use of the product can be achieved only if it was properly assembled and used properly. It is your responsibility that all users of the product are aware of the warnings.

• Always seek your physician to detect possible health risks and prevent them before beginning any exercise program. Notice your body signals. Incorrect or excessive exercise can damage your health. Stop exercising immediately and consult your physician if you ever feel unwell, exercise pain, tightness in the chest, irregular heartbeat, extreme shortness of breath, dizziness, or light-headedness.
  CAUTION! RISK OF INJURY! Keep kids and pets away from the sports equipment! This device is intended for use by adults.

• Use the set on a stable, flat, horizontal surface with a protective covering for the floor or carpet. Exercising safely requires ample room. When exercising, keep at least 1 m clear around you and the product (see Fig. M). Check and make sure before each time of use
  that all clip closures are properly tightened.

• The reliability can be maintained only if the product is checked regularly. Only use this product in good condition. Do not use this product if damaged.

• The device is particularly suitable for training the upper body and arm muscles and improves overall endurance and fat burning.

• Please note that the training equipment corresponds to EN 957-2 class H (H = Home use). The maximum weight is 10 kg. According to DIN EN ISO 20957-1, the training item is not suited for teenagers below 14 years of age.

• Parents and other supervisors should be aware of their responsibility, because due to the children’s natural play instinct and their joy at experimenting they may get into situations and show behavior for which the training equipment is not suitable.

• If you allow children to use the equipment you should take their mental and physical development and above all their liveliness into consideration. You should supervise the children and above all show them how to use the equipment correctly. Training equipment by no means is suitable as toys.

Assembly

Insert the weight plate 2 onto the dumbbell bar 1 (Fig. B). Ensure the weights at both ends of the dumbbell bar 1 are equal to avoid injury. You can add or remove the provided weight plate 2 based on your own ability. To secure the weight plate 2, open the lock of clip closure 3 and insert it into the dumbbell bar 1 (Fig. C). Lock the clip closure 3 . Make sure the weight plates 2 are secured tightly. Figure D shows the complete assembled product.

Training notes

With your interest in strength training, you have taken a step towards mobility and health because strength training strengthens your muscles. In addition, the mobility of your joints is increased, which can reduce the risk of injury. Your cholesterol, your blood pressure, your blood sugar, your motivation, your body fat percentage, and your mood can be improved by the sport in conjunction with the right diet.
General training notes
Each exercise should consist of the following three parts:

1. Warm Up
2. Cardio or weight exercise
3. Cool Down and stretching

Warm Up
This phase helps reduce the risk of muscle injury and cramping by increasing blood flow and preparing muscles for training. It is advisable to do a few stretching exercises for approximately 30 seconds. Do not overstrain your muscles and avoid jerky movements. If it hurts, STOP.
The Training
Endurance (often also called cardiovascular or cardio training because of the positive effects on the cardiovascular system) or strength or muscle training is the first step in the fight against many civilization diseases, especially those that occur with increasing age. It can also boost the immune system and prevent infectious diseases.
Cool Down
Just as a warm-up should be performed before each training session, a cool- down should take place after a unit. A Cool Down starts the relaxation phase; the operating temperature of the body will come back down and shows the transition of stress relaxation. The cool-down should last at least 10 minutes (as the Warm Up) and is controlled slowly dropping down to the lowest level. The pulse rate should drop as low as possible.
Stretching
After the training, you should definitely stretch your muscles. You can stretch before or during the exercise to warm up your muscles easily. A stretching afterward returns the muscle to its original length, thus preventing muscle shortening. The more vigorous the training has been, the more important the stretching afterward. Stretching should take 20 to 30 seconds per muscle. Stretching should be noticeable for the muscle addressed, but it should never hurt.
Exercise notes
Start your training with about 7‒8 reps per exercise set. Increase the number of repetitions according to your individual preferences slowly to 11‒12 reps per set. If you notice that your muscles are tired, reduce the scope of your training. Ideally, train 3‒4 times a week. However, be sure to provide sufficient time for your muscles and the body to recover between individual exercises, suggested inserting one day of rest.
Also, perform all exercises with a stable body center. The spine (particularly the lumbar spine) must be kept straight, so that the individual vertebrae are held in the biomechanically correct position, e.g. to protect the disc against faulty loads.
Perform all exercises in a smooth and controlled manner. Do not train with momentum and/or jerkily. Note that in case of improper or excessive training negative effects on your health are possible.
Exercises
(Fig. E) Biceps
Stand as shown with your feet about shoulder-width apart and your back straight with tight core muscles. Grab a dumbbell in each hand as shown. Lift up a dumbbell while you let the other down in the same course. The dumbbell should be held in parallel with your body at the beginning of the exercise, in other words, with palms facing inward. During the lifting, it is rotated so that the palm faces upward at the end. During the lowering phase, it is the other way around. During the training phase, the elbow should be kept close to the body so that the biceps will be trained in isolation.
(Fig. F) Triceps
Hold the dumbbell as shown with both hands at the ends behind the head. Alternatively, this exercise can also be performed while sitting. Raise your hands over your head and stretch your arms. The shoulders are not raised. Let the dumbbell down again.
(Fig. G) Oblique trunk muscles
Hold the dumbbell with both hands. Lower the dumbbell on the outside of your left knee. Lift your arms sideways, turning your body to the right side. The shoulders are not raised. Return to the starting position. Change the body side.
(Fig. H) Chest – Butterfly
Lie as shown with your back on a flat bench (make sure that this is stable) and place your feet on each side for more stability. Grab a dumbbell in each hand and hold your arms slightly bent over your chest. Now move the dumbbells laterally down to about shoulder level. Lift the dumbbells back up again and return to the starting position.
(Fig. I) Back
Stand leaning forward with your feet about shoulder-width apart and your back straight with tight core muscles as shown. Begin this exercise with low weights. Support yourself with one hand on a bench or a chair. Hold the dumbbell in the other hand and let the arm hang down loosely. Pull the dumbbell slowly and controlled towards the chest while the back remains straight and the body tense. Let the dumbbell slowly back down.
(Fig. J) Shoulder – Side raise
Stand with your feet about shoulder-width apart and your back straight with tight core muscles as shown. Alternatively, this exercise can also be performed while sitting. Grab the dumbbell or dumbbells if you train both sides simultaneously and pull your shoulder blades back with the elbows slightly bent. Lift the arm or arms then to about shoulder height, do not raise the shoulders themselves, though. Afterward, return the dumbbell(s) back to the starting position.
(Fig. K) Front raise
Stand with your feet about shoulder-width apart and your back straight with tight core muscles as shown. Alternatively, this exercise can also be performed while sitting. Grab the dumbbell or dumbbells if you train both sides simultaneously and pull your shoulder blades back with the elbows slightly bent. Lift the arm or arms then to about shoulder height (optionally go further to over your head), do not raise the shoulders themselves, though. Afterward, return the dumbbell(s) back to the starting position.
(Fig. L) Legs
Stand with your feet about shoulder-width apart and your back straight with tight core muscles as shown. Hold the dumbbells and let your arms with the weights hang loosely on either side. Now, move slowly and in a controlled manner into a big lunge as shown. Make sure that your front leg’s knee remains constant over the foot and your back is straight. Stand up again and change your legs.

Cleaning and care

Wipe with a damp, lint-free cloth. Do not use abrasive or caustic cleaning agents. Always store the product dry and clean, in a temperate room.

Disposal

The packaging is made entirely of recyclable materials, which you may dispose of at local recycling facilities.
Contact your local refuse disposal authority for more details on how to dispose of your worn-out product.

Warranty

The product has been manufactured to strict quality guidelines and meticulously examined before delivery. In the event of product defects, you have legal rights against the retailer of this product. Your legal rights are not limited in any way by our warranty detailed below.
The warranty for this product is 3 years from the date of purchase. The warranty period begins on the date of purchase. Please keep the original sales receipt in a safe location. This document is required as your proof of purchase.
Should this product show any fault in materials or manufacture within 3 years from the date of purchase, we will repair or replace it – at our choice – free of charge to you. This warranty becomes void if the product has been damaged, used, or maintained improperly.
The warranty applies to defects in material or manufacture. This warranty does not cover product parts subject to normal wear, thus possibly considered consumables (e.g. batteries) or for damage to fragile parts, e.g. switches, rechargeable batteries, or glass parts.
Warranty claim procedure
To ensure the quick processing of your case, please observe the following instructions:
Please have the till receipt and the item number (e.g. IAN 123456_7890) available as proof of purchase.
You will find the item number on the rating plate, an engraving on the front page of the instructions for use (bottom left), or a sticker on the rear or bottom of the product.
If functional or other defects occur, please contact the service department listed either by telephone or by e-mail.
You can return a defective product to us free of charge to the service address that will be provided to you. Ensure that you enclose the proof of purchase (till receipt) and information about what the defect is and when it occurred.

Service
Service Great Britain
Tel.: 08000569216
E-Mail: owim@lidl.co.uk

PDF ONLINE
http://www.lidl-service.com
Model no.: HG06590
Version: 07 / 2021
Last Information Update
05 / 2021 · Ident.-No.: HG06590052021-8
IAN 375774_2101

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