Crivit 5kg Kettlebell - Handbuch (Seite 3)

GB/CY 3
Congratulations!
With your purchase you have decided on a high-
quality product. Get to know the product before you
start to use it. Carefully read the following assembly
instructions. Use the product only as described and
only for the given areas of application. Keep these
instructions safe. When passing the product on to a
third party, always make sure that the documentation is
included
Important Safety Informati
Important Safety Informati Important Safety Informati Important Safety Information on on on
a) Please read this manual and retain it!
b) Read and follow the instruction manual and any
other information before assembling and using the
appliance. A safe use of the device can be
achieved only if it was properly assembled and
used properly. It is your responsibility that all us-
ers of the device are aware of the warnings.
c) Always seek your GP to detect possible health
risks and prevent before beginning any exercise
program. Notice your body signals. Incorrect or
excessive exercise can damage your health. If you
ever feel during exercise pain, tightness in the
chest, irregular heartbeat, extreme shortness of
breath, dizziness or lightheadedness, stop exercis-
ing immediately and consult your physician.
d) Keep children and pets away from the equipment.
This device is intended for use by adults.
e) Use the set on a stable, flat, horizontal surface
with a protective covering for the floor or carpet.
The safety distance around should be at least 1.5
m. Compensate for uneven floors.
f) Check and make sure before each time of use that
all screws and nuts are properly tightened. The re-
liability can be maintained only if it is checked
regularly.
g) The device is particularly suitable for training the
upper body and arm muscles, and improves
overall endurance and fat burning.
Inst
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For fat loss and increase in endurance, a workout with
about 40% to 60% of the maximum load and a higher
number of reps (for example 20 - 25) makes sense.
Muscle mass and maximal strength are best exercised
by a training with very heavy weights and low reps (for
example, 6 - 10), though.
As with any training the regularity is important. How-
ever, the muscles addressed in the exercises need a
day's rest between workouts, so that, ideally, two or
three times a week should be trained.
Each of the exercises shown below should be per-
formed with one to three sets (each set with 6 - 25
repetitions). Work initially depending on the training
goal with twelve to 15 repetitions or 20 – 25. After a
few weeks you may – again depending on your fitness
goal – increase the weight and / or adjust the number
of repetitions.
Keep a sufficient body tension at any time during the
training. Lift your chest and pull in the abdomen, tight-
en your buttocks to keep your back straight, bend your
knees slightly and keep your wrists straight. Work out
slowly and evenly and breathe consciously.
(A) „Lunge‰
Go into a crouch. Keep the weight on the side of the
back leg. Press now out of the slight lunge upward and
move the arm with the dumbbell over the shoulder and
the head (see sketch). Then return to the starting posi-
tion.
(B) Rowing
Place one knee and the hand on the same side on a
chair or bench. Keep the free arm with the dumbbell
next to the body. Bend your arm and lift the elbow.
Hold this position for 1-2 seconds and then return to
the starting position.
(C) Triceps 1
Lie down with your back on a bench. Take the dumb-
bell in both hands. Raise the dumbbell with flexed el-
bows above and over your head (see illustration). Bend
your elbows. Raise the dumbbell up and stretch the
arms. Hold this position for 1-2 seconds and then re-
turn to the starting position.
(D) Triceps 2
Stand upright with your feet shoulder width apart. Take
the dumbbell in both hands. Raise the dumbbell with
flexed elbows over your head (see illustration). Lower
your arms downward behind your shoulders. Lift the
dumbbell now up over your head and stretch your
arms. Hold this position for 1-2 seconds and then re-
turn to the starting position.
(E) Biceps
Stand upright with your feet shoulder width apart. Hold
the arm with the dumbbell next to the body. Slowly
bend your arms up to shoulder height. The upper arm
and the elbow remain stable next to the body. Hold this
position for 1-2 seconds and then return to the starting
position.