crivit 10kg Dumbbell Set Instruction Manual
- June 4, 2024
- crivit
Table of Contents
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)**
| 1 | 1 x Dumbbell bar |
|---|---|
| 2 | 6 x Weight plate |
| 3 | 2 x Clip closure |
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.
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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.
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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.
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The device is particularly suitable for training the upper body and arm muscles and improves overall endurance and fat burning.
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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.
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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.
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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:
- Warm Up
- Cardio or weight exercise
- 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