Crivit RESISTANCE BANDS WITH PULLEY Instructions For Use Manual

1

http://qr.lidl.com/lese0jaC

IAN 282677

RESISTANCE BANDS WITH PULLEY

Instructions for use

BENZI SUSPENDATE CU SCRIPE-

TE PENTRU ANTRENAMENT

Instrucţiuni de utilizare

TRAKE ZA VJEŽBANJE S

KOLUTOM ZA SKRETANJE

Uputa za korištenje

МУЛТИТРЕНАЖОР

Ръководство за обслужване

ΣΎΣΤΗΜΑ ΕΚΓΎΜΝΑΣΗΣ ΜΕ

ΙΜΑΝΤΕΣ

Οδηγιεσ χρησησ

SCHLINGENTRAINER

MIT UMLENKROLLE

Gebrauchsanweisung

RESISTANCE BANDS WITH PULLEY

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Attention,

entraînement en cours !

Ne pas ouvrir la porte !

Sangle de suspension

Slingtrainer

Schlingentrainer

Let op training!

Deur niet openen!

Achtung Training!

Tür nicht önen!

Delta-Sport-Nr.:

STOP

A

B C

5

1

5 4 3 1

E

5a

6

D

F

3

1

2

2a

G

9

1

H

I

J

4

L

M

K

5

N

O

P

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Q

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Contents / Sadržaj / Cuprins / Съдържание

Opseg isporuke / Oznaka dijelova ................ 17

Tehnički podaci .................................................. 17

Namjenska uporaba .........................................17

Sigurnosne napomene ...............................17 - 18

Napomene kod postavljanja / montaža 18 - 19

Skraćivanje i produljivanje suspenzijske

trake ................................................................19

Preporučena duljina suspenzijske trake za

vježbanje ............................................................ 19

Skidanje kotačića ............................................. 19

Postavljanje kotačića ................................ 19 - 20

Opće upute za vježbanje ................................ 20

Zagrijavanje ...................................................... 20

Predložene vježbe .................................... 20 - 22

Korištenje QR-koda .......................................... 22

Istezanje .....................................................22 - 23

Njega i skladištenje .......................................... 23

Upute za zbrinjavanje ...................................... 23

3 godine jamstva .............................................. 23

Furnitura / Denumirea pieselor .................24

Date tehnice ...........................................24

Utilizare conform destinaţiei .....................24

Indicaţii de siguranţă ........................24 - 25

Indicaţii de montaj / Montaj..............25 - 26

Scurtarea şi prelungirea

sforii de antrenament ...............................26

Lungimea recomandată a

sforii de antrenament ...............................26

Îndepărtarea scripetelui ..................... 27

Atașarea scripetelui ........................... 27

Indicații generale privind

antrenamentul ................................... 27

Încălzirea ......................................... 27

Sugestii privind exercițiile ............ 27 - 30

Utilizarea codului QR ........................ 30

Întindere ...........................................30

Îngrijirea și depozitarea ..................... 30

Indicații privind eliminarea ................. 31

3 ani garanție .................................. 31

Обем на доставката/ описание на частите 32

Технически данни ........................................... 32

Употреба по предназначение ....................... 32

Указания за безопасност ....................... 32 - 33

Указания за закрепването/монтажа ....33 - 34

Скъсяване и удължаване на

мултитренажора ..............................................34

Препоръчителна дължина на

мултитренажора ..............................................34

Сваляне на направляващата ролка ............. 35

Поставяне на направляващата ролка ......... 35

Общи указания за тренировка ..................... 35

Загряване ......................................................... 35

Примерни упражнения .......................... 35 - 38

Използване на QR-кода ................................. 38

Разтягане ............................................................38

Поддръжка, съхранение ................................ 38

Указания за отстраняване

като отпадък ..................................................... 39

3 години гаранция .................................. 39 - 41

Scope of delivery / Part names ...................... 10

Technical data .................................................... 10

Correct use ......................................................... 10

Safety notes ............................................... 10 - 11

Assembly instructions ........................................ 11

Shortening and lengthening

the sling trainer................................................... 12

Recommended length of the sling trainer ........ 12

Removing the pulley .......................................... 12

Attaching the pulley ........................................... 12

General training notes ..................................... 12

Warming up ...................................................... 13

Suggested exercises ................................. 13 - 15

Use the QR-code .............................................. 15

Stretching ........................................................... 15

Care and storage ............................................. 15

Notes on disposal ............................................ 15

3-year warranty ................................................ 16

9

Πινακας περιεχομενων / Inhaltsverzeichnis

Παραδοτέος εξοπλισμός /

Περιγραφή εξαρτημάτων ................................... 42

Τεχνικά χαρακτηριστικά ..................................... 42

Προβλεπόμενη χρήση ....................................... 42

Υποδείξεις ασφαλείας ............................... 42 - 43

Υποδείξεις τοποθέτησης /

Συναρμολόγηση ........................................ 43 - 44

Κόντεμα και επιμήκυνση του συστήματος

προπόνησης με ιμάντες ..................................... 44

Προτεινόμενο μήκος του συστήματος

προπόνησης με ιμάντες ............................. 44 - 45

Αφαίρεση τροχαλίας αναστροφής .................. 45

Τοποθέτηση τροχαλίας αναστροφής .............. 45

Γενικές υποδείξεις προπόνησης ...................... 45

Προθέρμανση ................................................... 45

Προτεινόμενες ασκήσεις ........................... 45 - 48

Χρήση κωδικού QR ........................................... 48

Διατάσεις ............................................................48

Συντήρηση και αποθήκευση ............................. 48

Υποδείξεις απόρριψης ..................................... 48

3 έτη εγγύηση .................................................... 49

Lieferumfang / Teilebezeichnung ....................50

Technische Daten ...............................................50

Bestimmungsgemäße Verwendung ..................50

Sicherheitshinweise ....................................50 - 51

Aufbauhinweise / Montage ..................... 51 - 52

Schlingentrainer verkürzen

und verlängern ...................................................52

Empfohlene Länge des Schlingentrainers ........52

Umlenkrolle entfernen ............................... 52 - 53

Umlenkrolle anbringen ...................................... 53

Allgemeine Trainingshinweise ......................... 53

Aufwärmen ........................................................ 53

Übungsvorschläge .................................... 53 - 56

QR-Code verwenden ....................................... 56

Dehnen .............................................................. 56

Pflege und Lagerung .........................................56

Hinweise zur Entsorgung ..................................56

3 Jahre Garantie .......................................56 - 57

10

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 instructions

for use.

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.

Scope of delivery/

Part names (ﬁgure A)

1 x Instructions for use

1 x Resistance Bands with Pulley

(1) Belt strap with anchor loops

(2) Door anchor

(3) Snap hook

(4) Pulley

(5) Rope

(6) Adjustment clasp

(7) Handles

(8) Foot loop

(9) Extension belt

(10) Door notice

(11) Storage bag

Technical data

Maximum weight of user: 120kg

Correct use

This article was developed as a piece of training

equipment that can be used to train your whole

body. The sling trainer was designed for private

use, and it is not suitable for medical and com-

mercial use.

This article has been designed for both indoor

and outdoor use and may only be attached to

doors with the included door anchor or on rods,

branches, hooks, or similar using the additional

snap hook.

Safety notes

Risk of injury!

• Consult with your doctor before you begin

training. Make sure that you are in suitable

health for the training.

• Do not use the article if you are injured or if

your health is impaired.

• This article is designed for a maximum body

weight of 120kg. Do not use the article if

your body weight is higher than this.

• Always remember to warm up before training

and train in accordance with your current

abilities. Serious injury can occur if you exert

yourself too much and overtrain. Cease trai-

ning immediately if you experience discom-

fort, weakness, or fatigue and consult a

doctor.

• Keep the operating instructions and exercise

descriptions to hand at all times.

• Pregnant women should only train with the

article following consultation with their doctor.

• The article may only be used by one person

at a time.

• This article is not suitable for therapeutic

training.

• Keep an area of approx. 0.6m around the

training area on all sides (ﬁgure Q).

• Only train on a ﬂat and non-slip surface.

• Do not use the article in the vicinity of stairs or

steps.

• Cease training immediately if you feel dizzy,

experience palpitations etc. and consult with a

doctor immediately.

• The article must be assembled by an adult in

order to avoid injuries through incorrect hand-

ling. Make sure you only use the article once

it has been fully assembled.

• Do not train if you are tired or lack concentra-

tion. Do not train immediately after eating.

Wait for approximately 2 hours after meals

before training.

• Ventilate the training room suﬃciently but

avoid draughts.

• Drink suﬃcient liquids during training.

• Never wrap the article around your head,

neck, or chest. Risk of strangulation!

GB/CY

11GB/CY

• Inspect the article regularly for damage and

wear. Cease use of the product if damage is

found.

Beware of damage to property

• Never drop the suspension trainer or allow it

to spring back against the door. Otherwise

the door may be damaged.

Assembly instructions

• Select a training area with dimensions of

approx. 3.00 x 1.80m (L x W).

• Attach the sling trainer at a height between

1.80 and 2.30m.

• Only train on a level, non-slip surface.

• Only mount the sling trainer on doors that

open outwards (i.e. away from you) (ﬁgure B).

• Lay the anchor over the top of the door in the

centre (ﬁgure B).

• Lock the door securely.

•

Caution! Risk of injury!

Always lock the door!

• Always use the included door notice

(10)!

• Please ensure that the door to which you

attach the door anchor (2) is stable, robust,

and can carry your body weight, and that the

door anchor is securely fastened. To test this

pull hard on the rope (5) a few times

(ﬁgure C).

Assembly/use of the additional

snap hook

Use the extension belt (9) to attach the suspensi-

on trainer to rods, tree branches, or hooks (ﬁgure

H). Remove the door anchor (2) from the belt

strap (1) for this purpose.

Warning! Always test the load-bearing

capacity of the attachment points in order to

make sure that there are suﬃcient safety mar-

gins. There is a risk of serious injury if this is not

adhered to.

• Do not use the article for other purposes (e.g.

as a tow or pulling rope or similar).

• Caution! Only attach the suspension

trainer to doors.

• Warning! Risk of injury! Only attach

the suspension trainer to doors that

open outwards (away from you)!

Never mount the suspension trainer

on doors that open inwards (towards

you). The door could pull open, which

could lead to serious injury!

• Warning! Risk of injury! Always lock

the door to which you have attached

the suspension trainer!

• Caution! Always use the included

door sign while you are training.

Make sure that it located on the other

side of the door and that it is legible.

Particular caution –

Risk of injury for children!

• Keep the packaging materials away from

children. There is a risk of suﬀocation!

• The article is not suitable for use as a toy and

must be stored out of the reach of children

while not in use. Children may not be within

reach of the article during training to eliminate

the risk of injury.

• Instruct children speciﬁcally that the article is

not a toy.

Risks from wear

• The article may only be used when in perfect

condition. Examine the article for damage

and wear before each use. The safety of the

suspension trainer can only be guaranteed if it

is examined regularly for damage and wear.

• Only use original replacement parts.

• Protect the article from extreme temperatures,

sun, and moisture. Incorrect storage and use

of the article can lead to premature wear and

possible breakage of the structure, which

could result in injury.

• Do not attach the article to areas with sharp

edges, e.g. door hinges. Nylon will tear if it

scrapes along sharp edges.

• Do not saw! Sawing movements lead to

premature wear.

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Shortening and lengthening

the sling trainer

Note! Before adjustment always ensure

that the rope (5) is not twisted!

Shortening

1. Hold the end of the rope (5a) in one hand

and pull the adjustment clasp (6) with your

other hand towards the attachment point

(ﬁgure D).

2. Repeat the process for the other handle (7).

Lengthening

1. Hold the end of the rope (5a) in one hand

and pull the adjustment clasp (6) with your

other hand towards the handle (7) (ﬁgure D).

2. Repeat the process for the other handle (7).

Moving the anchor point

If the suspension trainer is fundamentally too

long then you can move the anchor point.

1. To do this, open the hook-and-loop fastener

(2a) on the door anchor (2) and remove the

anchor from the belt strap (1) (ﬁgure G).

2. Position it in one of the lower loops and then

secure the door anchor to the loop with the

hook-and-loop fastener (ﬁgure G).

Caution! Position the door anchors (2) only

in the anchor loops!

Caution! Risk of injury!

Never simply wrap the belt strap (1) around

the door anchor (2) to shorten it. The belt strap

could come loose!

Recommended length

of the sling trainer

Adjust the length of the sling trainer for

each exercise as described below:

Length of sling trainer: short

Shorten the sling trainer as much as possible.

Length of sling trainer: medium length

Adjust the sling trainer to a medium length by

ﬁxing the black adjustment loops to the blue

double markings that are sewn onto the middle

of the band

Length of sling trainer: knee height

Adjust the sling trainer so that the handles are

just below your knees.

Length of sling trainer: long

Pull the bands on the sling trainer out fully so that

the handles are approximately 7cm above the

ﬂoor.

Removing the pulley

You can remove the pulley (4) from the suspen-

sion trainer or attach the rope (5) directly to the

belt strap (1) (ﬁgure E).

1. Release the snap hook (3) from the belt strap

(1).

2. Unhook the snap hook from the pulley (4).

3. Remove the rope (5) from the pulley.

4. Double the rope so that it forms a loop.

5. Thread the loop through the last anchor loop

on the belt strap (1).

6. Pull the loop over the entire belt strap and pull

the loop tight to form a knot.

Important: Please ensure that the ropes

are of equal length. Check this by hol-

ding the handles next to one another

(ﬁgure F).

Attaching the pulley

Attach the pulley as described in ﬁgure E, just in

the reverse order.

1. Release the rope (5) from the belt strap (1).

2. Lay the rope over the roller (4) and position

the holes in the roller above one another.

3. Insert the snap hook (3) through both holes in

the roller and attach this to the belt strap.

General training notes

Training process

• Wear comfortable sport clothing and trainers.

• Warm up well before each training session

and end each training session gradually.

• Take suﬃciently long breaks between the

exercises and drink enough.

• As a beginner do not train too intensely.

Slowly increase your training intensity.

• Carry out all the exercises steadily, not with

sudden movements or too quickly.

• Be sure to breathe regularly. Breathe out with

eﬀort and breathe in on recovery.

• Ensure a correct body position during the

exercises.

GB/CY

13

End position:

3. Tense your stomach muscles.

4. Pull your heels up to your pelvis.

5. Slowly return to the starting position.

6. Repeat the exercise 10 times.

Important: Press your heels into the

foot loops during the entire movement.

Increase the intensity by lifting your

pelvis during the exercise.

Crunch (ﬁgure J)

Length of suspension trainer: knee height

With or without pulley

Starting position:

1. Place your feel into the foot loops with your

toes facing downwards.

Note: Push the plastic handles upwards for a

more comfortable foot position.

2. Take a plank position supporting yourself on

your hands.

End position:

3. Tense your buttock and stomach muscles.

4. Pull your knees into your chest.

5. Move back into the starting position.

6. Repeat the exercise 15 times.

Important: Make sure you keep your

body tensed and retain good posture.

Most plank exercises on the ﬂoor are

easier if you support yourself on your

lower arms.

If you support yourself on your hands

with your arms extended then the

exercise becomes more diﬃcult.

Hip lifts (ﬁgure K)

Length of suspension trainer: knee height

With or without pulley

Starting position:

1. Lie on your back with your heels in the foot

loops.

2. Your arms are at your sides and your palms

ﬂat on the ﬂoor.

End position:

3. Tense your core muscles.

4. Lift your pelvis oﬀ the ground by pressing your

heels into the foot loops.

5. Lower your pelvis again half way.

6. Repeat the exercise 15 times.

Warming up

Take suﬃcient time before each training session

to warm up. The following includes descriptions

of some simple exercises for this purpose. Repeat

these exercises 2 to 3 times each.

Neck muscles

1. Turn your head slowly to the left and to the

right. Repeat this movement 4-5 times.

2. Circle your head slowly, ﬁrst in one direction

and then in the other.

Arms and shoulders

1. Clasp your hands behind your back and pull

them carefully upwards. If you bend your

upper body forwards at the same time all the

muscles are warmed up optimally.

2. Circle both your shoulders forwards at the

same time and then change direction after

one minute.

3. Pull your shoulders up to your ears and let

your shoulders fall again.

4. Circle your right and left arms alternately

forwards and then after one minute

backwards.

Important: Don’t forget to continue

breathing steadily throughout!

Suggested exercises

Some of the many possible exercises are

described in the following:

Note: In some exercises you have the option

of training with or without a pulley. If you wish

to train without a pulley then you need to attach

the rope directly to the belt strap. For more

information about this, please see the section

‘removing the pulley’.

Caution! Always wear non-slip sports

shoes!

Leg curls (ﬁgure I)

Length of suspension trainer: knee height

With or without pulley

Starting position:

1. Lie down, facing upwards, and place your

heels in the foot loops.

Note: Push the plastic handles upwards for a

more comfortable foot position.

2. Your arms are at your sides.

GB/CY

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Important: Make sure you keep your

body tensed and retain good posture.

Most ﬂoor exercises become more

diﬃcult the further away you are from

the attachment point (and vice versa).

Side plank (ﬁgure L)

Length of suspension trainer: knee height

With or without pulley

Starting position:

1. Lie on your left hip and support yourself on

your lower left arm with your toes in the foot

loops under the attachment point.

2. Your legs are oﬀset with the upper leg in front.

End position:

3. Tense your buttock and stomach muscles.

4. Lift your pelvis into a plank position and hold

for 10 seconds.

5. Return to the starting position.

6. Repeat the exercise 10 times on each side.

Important: Increase the intensity by

supporting your free arm on your hip or

extending it upwards.

Cycling in a press-up position

(ﬁgure M)

Length of suspension trainer: knee height

With pulley

Starting position:

1. Position your feet in the foot loops with your

toes pointing to the ﬂoor.

2. Take up a plank position with your arms

extended.

3. Pull one knee into your chest and extend the

other straight out behind you.

End position:

4. Tense your arm, stomach, and buttock

muscles.

5. Carry out circular movements by alternately

pulling one leg towards your chest and

extending the other straight out backwards.

6. Keep your upper body tensed and try to lift

the extended leg to buttock height.

7. Repeat the exercise 20 times.

Important: Keep your body tensed and

your posture straight.

To reduce the diﬃculty of the exercise

you can support yourself on the ﬂoor

on your lower arms. This exercise

strengthens your stomach and buttock

muscles.

One-sided press-ups (ﬁgure N)

Length of the suspension trainer: knee height

With pulley

Starting position:

1. Stand up straight facing away from the

attachment point.

2. Stand with your feet hip-width apart and hold

both handles with your arms extended.

3. Shift your weight forwards until you are at a

reasonable angle of resistance. Only the balls

of your feet are in contact with the ﬂoor.

End position:

4. Tense your arm, stomach, and buttock

muscles.

5. Pull one arm in to your body at an angle of

90 degrees, keeping your straight posture.

6. Return to the starting position by extending

your bent arm again.

7. Carry out the exercise 10 times on each side.

8. Repeat the exercise with the other arm.

Important: Please ensure that you keep

your whole body straight. This exercise

strengthens the muscles in your chest,

shoulders, and torso.

Arm press (ﬁgure O)

Length of suspension trainer: medium

With pulley

Starting position:

1. Stand up straight, facing away from the

attachment point.

2. Stand with your feet hip-width apart and hold

both handles with your arms extended.

3. Shift your weight forwards until you are at a

reasonable resistance angle.

End position:

4. Tense your arm, stomach, and buttock

muscles.

5. Pull your left arm into a 90-degree angle to

your body while simultaneously extending

your right arm further forwards.

GB/CY

15

6. Turn your upper body to the left and move

your left arm past your body in order to

extend it out backwards. Look at your left

hand with your arms open wide. Keep your

body tensed.

7. Return to the starting position by bending your

left arm and leading it past your body.

8. Repeat the exercise with your other arm.

9. Carry out the exercise 10 times on each side.

Important: Please ensure that you keep

your whole body extended.

This exercise strengthens your chest,

back, shoulder, and torso muscles.

One-sided chest pull (ﬁgure P)

Length of the suspension trainer: medium

With pulley

Starting position:

1. Stand up straight, looking in the direction of

the attachment point.

2. Stand with your feet hip-width apart and your

body extended.

3. Hold both handles with extended arms and

your palms facing one another.

4. Shift your weight backwards until you are at

a reasonable resistance angle. Only your

heels are touching the ﬂoor and your toes are

pointing upwards.

End position:

5. Tense your arm, stomach, and buttock

muscles.

6. Pull one arm to an angle of 90 degrees to

your body, keeping your posture straight.

7. Return to the starting position by extending

your bent arm out again.

8. Carry out the exercise 15 times on each side.

9. Repeat the exercise with the other arm.

Important: Make sure you keep your

whole body extended.

Use the QR-code

You can watch the exercises

described here as a video using the

QR-code.

You will need a QR-code scanning

app on your phone or tablet to do

this.

1. Start the QR-code scanning app.

2. Hold your phone or tablet and use it to scan

the QR-code provided.

Stretching

Take suﬃcient time after each training session

to stretch. The following illustrates some simple

exercises for this purpose.

You should carry out the relevant exercises 3

times on each side for 5 seconds.

Neck muscles

1. Stand in a relaxed position. Pull your head

gently to one side with one hand, ﬁrst to the

left and then to the right.

This exercise stretches the sides of your neck.

Arms and shoulders

1. Stand up straight with your knees slightly bent.

2. Bend your right arm behind your head until

your right hand is between your shoulder

blades.

3. Hold your right elbow with your left hand and

pull it backwards.

4. Change sides and repeat the exercise.

Leg muscles

1. Stand upright and lift one foot oﬀ the ﬂoor.

2. Circle it slowly, ﬁrst in one direction then in the

other.

3. Change foot after a while.

Important: Make sure that your thighs

are parallel to one another. Push your

hips forwards, keeping your upper

body upright.

Care and storage

Always store the article in a dry, clean and

temperature-controlled place.

Notes on disposal

Dispose of the article and all associated compo-

nents through an authorised disposal operation

or via your municipal administration. Follow the

current, valid regulations. If in doubt ask at your

disposal facility about environmentally friendly

disposal.

GB/CY

16

3-year warranty

The product was produced with great care and

under constant supervision. You receive a three-

year warranty for this product from the date of

purchase. Please retain your receipt.

The warranty applies only to material and

workmanship and does not apply to misuse or

improper handling. Your statutory rights, espe-

cially the warranty rights, are not aﬀected by this

warranty.

With regard to complaints, please contact the

following service hotline or contact us by e-mail.

Our service employees will advise as to the

subsequent procedure as quickly as possible.

We will be personally available to discuss the

situation with you.

Any repairs under the warranty, statutory gua-

rantees or through goodwill do not extend the

warranty period. This also applies to replaced

and repaired parts.

Repairs after the warranty are subject to a

charge.

IAN: 282677

Service Great Britain

Tel.: 0871 5000 720

(£ 0.10/Min.)

E-Mail: deltaspor[email protected]

Service Cyprus

Tel.: 8009 4409

E-Mail: deltaspor[email protected]

You can also ﬁnd spare parts for your product at:

www.delta-sport.com, category Service - Lidl Spare Parts

Service

GB/CY

17HR

Sigurnosne napomene

Opasnost od ozljeda!

• Savjetujte se sa svojim liječnikom prije nego

započnete s vježbanjem. Uvjerite se da ste

zdravstveno sposobni za vježbanje.

• Nemojte koristiti proizvod ako ste ozlijeđeni ili

ugroženog zdravlja.

• Ovaj proizvod je dimenzioniran za maksimal

nu tjelesnu težinu od 120 kg. Nemojte koristiti

proizvod ako je Vaša težina veća od toga.

• Vodite računa da se prije vježbanja trebate

zagrijati i vježbajte u skladu sa svojom trenut-

nom kondicijom. U slučaju prevelikog napre-

zanja i pretjeranog vježbanja prijete Vam

teške ozljede. U slučaju poteškoća, osjećaja

slabosti ili umora odmah prekinite s

vježbanjem i posavjetujte se s liječnikom.

• Držite upute za uporabu s predlošcima za

vježbanje uvijek nadohvat ruke.

• Trudnice bi trebale izvoditi ove vježbe samo u

dogovoru sa svojim liječnikom.

• Proizvod uvijek smije koristiti samo jedna

osoba.

• Ovaj proizvod nije predviđen za korištenje u

terapeutske svrhe.

• Oko zone vježbanja morate osigurati slobod

no područje prema svim stranama od cca.

0,6 m (sl. Q).

• Vježbajte samo na ravnoj i protukliznoj podlo-

zi.

• Nemojte koristiti proizvod u blizini stepenica i

podesta.

• Smjesta prekinite vježbanje ako osjećate

nesvjesticu, lupanje srca i dr. te odmah

potražite liječnika.

• Proizvod smije montirati samo odrasla osoba

kako bi se izbjegle ozljede uslijed nestručnog

rukovanja. Vodite računa da koristite proizvod

tek nakon što je u potpunosti montiran.

• Nemojte vježbati ako ste umorni ili dekoncen

trirani. Nemojte vježbati neposredno nakon

jela. Pričekajte s vježbanjem cca. 2 sata.

• Dostatno prozračite prostor za vježbanje, ali

izbjegavajte propuh.

• Za vrijeme vježbanja pijte dovoljno tekućine.

Srdačno vam čestitamo!

S vašom kupnjom ste odabrali vrlo kvalitetan

proizvod. Upoznajte se sa proizvodom prije

prve upotrebe.

Pročitajte pažljivo slijedeće upute za

korištenje.

Koristite proizvod samo kako je opisano i za

navedenu namjenu. Sačuvajte dobro ove upute.

Priložite bezuvjetno i ove informacije, ako proiz-

vod dajete drugoj osobi.

Opseg isporuke /

Oznaka dijelova (sl. A)

1 x Upute za uporabu

1 x Trake za vježbanje s kolutom za skretanje

(1) pojas s omčom za učvršćenje

(2) sidro za vrata

(3) karabiner

(4) kotačić

(5) uže

(6) kopča za namještanje

(7) ručka

(8) omča za stopalo

(9) remen za produljenje

(10) pločica s upozorenjem za vrata

(11) vrećica za čuvanje

Tehnički podaci

Maks. težina korisnika: 120 kg

Namjenska uporaba

Ovaj proizvod je razvijen kao sprava za

vježbanje, pomoću koje možete vježbati

cijelo tijelo. Suspenzijska traka za vježbanje je

koncipirana za korištenje u privatne svrhe i nije

prikladna za korištenje u medicinske i komerci-

jalne svrhe.

Suspenzijska je traka koncipirana za uporabu

u unutarnjem i vanjskom prostoru i smije se

pričvrstiti isključivo na vrata s isporučenim sidrom

za vrata te pomoću dodatnog karabinera na

šipke, grane stabala, kuke i slično.

18

• Koristite isključivo originalne rezervne dije-

love.

• Zaštitite proizvod od ekstremnih temperatura,

sunca i vlage. Nepravilno skladištenje i

korištenje proizvoda mogu dovesti do njego-

vog preranog trošenja i mogućeg pucanja, što

za posljedicu može imati ozljede.

• Nemojte pričvrstiti proizvod na mjesta s oštrim

rubovima, npr. šarke za vrata, jer najlon puca

kada grebe o oštre rubove.

• Nemojte izvoditi pokrete piljenja s trakom!

Pokreti piljenja vode ka preranom trošenju

proizvoda.

• Redovito provjeravajte je li proizvod oštećen

ili istrošen. U slučaju oštećenja ne smijete više

koristiti proizvod.

Oprez od materijalnih šteta

• Nikada nemojte pustiti da suspenzijske trake

jednostavno padnu na pod odnosno povratno

udare o vrata. U protivnom može doći do

oštećenja vrata.

Napomene kod postavljanja/

montaža

• Izaberite područje za vježbanje veličine

cca. 3,00 x 1,80 m (D x Š).

• Pričvrstite suspenzijsku traku za vježbanje na

visini između 1,80 i 2,30 m.

• Vježbajte samo na ravnoj i protukliznoj podlo-

zi.

• Suspenzijsku traku montirajte isključivo na

vrata koja se otvaraju prema van (od Vas

prema van) (sl. B).

• Postavite sidro na sredinu vrata (sl. B).

• Čvrsto zaključajte vrata.

• Pozor! Opasnost od ozljeda!

Uvijek zaključajte vrata!

• Koristite uvijek isporučenu pločicu s

upozorenjem za vrata (10)!

• Osigurajte da su vrata na koja učvršćujete

sidro (2) stabilna i robusna, da mogu nositi

Vašu tjelesnu težinu i da sidro čvrsto sjedi.

Za provjeru nekoliko puta čvrsto povucite uže

(5) (sl. C).

• Nikada nemojte omotati proizvod oko glave,

vrata ili prsiju jer postoji opasnost od davljen-

ja!

• Nemojte koristiti proizvod u druge svrhe (kao

npr. zatezno uže, uže za tegljenje ili slično).

• Pozor! Suspenzijske trake pričvrstite

isključivo na vrata!

• Upozorenje! Opasnost od ozljeda!

Suspenzijske trake pričvrstite

isključivo na vrata koja se otvaraju

prema van (od Vas)! Suspenzijske

trake nikada nemojte pričvrstiti na

vrata koja se otvaraju prema unutra

(prema Vama)! Vrata bi se mogla

otvoriti, što bi moglo prouzročiti teške

ozljede!

• Upozorenje! Opasnost od ozljeda!

Uvijek zaključajte vrata na koja

pričvršćujete suspenzijske trake!

• Pozor! Dok vježbate uvijek koristite

isporučenu pločicu za vrata s upozo-

renjem! Vodite računa da je dobro

vidljiva i da se nalazi na drugoj strani

vrata.

Poseban oprez – opasnost od

ozljede za djecu!

• Držite djecu dalje od ambalažnog materijala

jer postoji opasnost od gušenja!

• Proizvod nije namijenjen za korištenje kao

igračka i kada se ne koristi mora se spremiti

tako da je nedostupan za djecu. Za vrijeme

vježbanja djeca ne smiju biti u dosegu sprave

za vježbanje kako bi se isključila opasnost od

ozljeda.

• Posebno upozorite djecu da ova sprava nije

igračka.

Opasnosti uslijed trošenja

proizvoda

• Proizvod se smije koristiti samo u besprijekor-

nom stanju. Prije svake uporabe provjerite je li

proizvod oštećen ili istrošen. Sigurnost suspen-

zijskih traka se može osigurati samo ako ih

redovito provjeravate glede oštećenja i

istrošenosti.

HR

19HR

Preporučena duljina

suspenzijske trake za

vježbanje

Namjestite duljinu suspenzijske trake

za vježbanje za svaku vježbu kao što je

dolje opisano:

Duljina suspenzijske trake: kratka

Skratite suspenzijsku traku što je više moguće.

Duljina suspenzijske trake: srednja duljina

Namjestite suspenzijsku traku na srednju duljinu

tako da crne omče za namještanje duljine

pričvrstite za plave dvostruke oznake koje su

ušivene u sredinu trake.

Duljina suspenzijske trake: visina koljena

Namjestite suspenzijsku traku za vježbanje tako

da se ručke nalaze na visini malo ispod Vaših

koljena.

Duljina suspenzijske trake: dugačka

Izvucite pojaseve suspenzijske trake do kraja,

tako da ručke vise cca. 7 cm iznad poda.

Skidanje kotačića

Imate mogućnost ukloniti kotačić (4) iz traka za

vježbanje ili uže učvrstiti (5) izravno na pojas

(1) (sl. E).

1. Skinite karabiner (3) s pojasa (1).

2. Otkačite karabiner iz kotačića (4).

3. Skinite uže (5) s kotačića.

4. Omotajte uže dvostruko, tako da nastane

omča.

5. Provucite omču kroz posljednju sidrenu omču

pojasa (1).

6. Navucite omču preko cijelog pojasa i čvrsto

povucite omču tako da nastane čvor.

Važno: vodite računa da je uže iste dul-

jine. Provjerite to tako da ručke držite

jednu pored druge (sl. F).

Montaža/korištenje dodatnog

karabinera

Pomoću remena za produljenje (9) trake za

vježbanje možete montirati na šipke, grane

drveta ili kuke (sl. H). U tu svrhu uklonite sidro za

vrata (2) iz pojasa (1).

Upozorenje! Uvijek provjerite nosivost

točki učvršćenja kako biste osigurali dovoljnu

sigurnosnu rezervu. U slučaju da to ne učinite

postoji opasnost od teških ozljeda.

Skraćivanje i produljivanje

suspenzijske trake

Napomena: prije namještanja duljine

svaki put provjerite da uže (5) nije

uvrnuto!

Skraćivanje

1. Čvrsto držite jednom rukom kraj užeta (5a), a

drugom rukom povucite kopču za namještanje

(6) u smjeru točke učvršćenja (sl. D).

2. Ponovite postupak za drugu ručku (7).

Produljenje

1. Čvrsto držite jednom rukom kraj užeta (5a), a

drugom rukom povucite kopču za namještanje

(6) u smjeru ručke (7) (sl. D).

2. Ponovite postupak za drugu ručku (7).

Premještanje točke sidrenja

Ako su trake za vježbanje načelno predugačke,

možete premjestiti točku sidrenja.

1. U tu svrhu otvorite zatvarač na čičak (2a) na

sidru za vrata (2) i izvadite sidro iz pojasa (1)

(sl. G).

2. Stavite ga u jednu od donjih omči i zatim

osigurajte sidro zatvaračem na čičak na omči

(sl. G).

Pozor! Postavite sidro za vrata (2) isključivo

u omče za sidrenje!

Pozor! Opasnost od ozljeda!

Nikada nemojte radi skraćivanja omotati pojas

(1) oko sidra za vrata (2). Pojas se može

odvezati!

20

Postavljanje kotačića

Postavite kotačić obrnutim redoslijedom, kako je

opisano na slici E.

1. Skinite uže (5) s pojasa (1).

2. Postavite uže preko kotačića (4) i postavite

rupe kotačića jednu iznad druge.

3. Utaknite karabiner (3) kroz obje rupe

kotačića i pričvrstite ga na pojas.

Opće upute za vježbanje

Tijek vježbanja

• Nosite udobnu sportsku odjeću i tenisice.

• Zagrijte se prije svakog vježbanja i završite

vježbanje postupno.

• Između vježbi pravite dovoljno dugačke

stanke i pijte dovoljno tekućine.

• Kao početnik nikada ne vježbajte s prevelikim

opterećenjem. Polako povećajte intenzitet

vježbanja.

• Izvodite sve vježbe ravnomjerno, bez trzaja i

polako.

• Pazite na ravnomjerno disanje. Kod

naprezanja izdahnite i kod opuštanja

udahnite.

• Pazite na pravilno držanje tijela za vrijeme

vježbanja.

Zagrijavanje

Prije svakog vježbanja uzmite si dovoljno

vremena za zagrijavanje. U nastavku ćemo

Vam opisati nekoliko jednostavnih vježbi za

zagrijavanje. Dotične vježbe trebali biste

ponoviti 2 do 3 puta.

Mišići vrata

1. Polako okrenite glavu ulijevo i udesno.

Ponovite ovu kretnju 4-5 puta.

2. Lagano kružite glavom najprije u jednom, a

zatim u drugom smjeru.

Ruke i ramena

1. Prekrižite ruke iza leđa i povucite ih pažljivo

prema gore. Ako pritom nagnete gornji dio

tijela prema naprijed, svi će se mišići

optimalno zagrijati.

2. Kružite s oba ramena istodobno prema

naprijed i promijenite smjer nakon jedne

minute.

3. Povucite ramena u smjeru ušiju i zatim ih opet

spustite.

4. Kružite naizmjenično lijevom i desnom rukom

prema naprijed i nakon jedne minute prema

natrag.

Važno: ne zaboravite pritom i dalje

mirno disati!

Predložene vježbe

U nastavku ćemo Vam pokazati neke od velikog

broja mogućih vježbi.

Napomena: kod nekih vježbi možete birati

hoćete li vježbati sa ili bez kotačića. Ako

želite vježbati bez kotačića, morate pričvrstiti

uže izravno na pojas. Više informacija o tome

pročitajte u odlomku „Skidanje kotačića“.

Pozor! Obavezno nosite protukliznu

sportsku obuću!

Savijanje noge (sl. I)

Duljina suspenzijske trake: dugačka

Sa ili bez kotačića

Početni položaj:

1. Lezite s licem prema gore i stavite pete u

omče za stopala.

Napomena: za udobniji položaj stopala

gurnite plastične ručke prema gore.

2. Ruke leže bočno pored tijela.

Završni položaj:

3. Zategnite trbušne mišiće.

4. Povucite pete prema zdjelici.

5. Polako se vratite u početni položaj.

6. Ponovite vježbu 10 puta.

Važno: za sve vrijeme kretanja čvrsto

pritisnite pete u omče za stopala.

Pojačajte intenzitet vježbanja tako da

podignete zdjelicu za vrijeme izvođenja

vježbe.

HR

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