Training Procedure; General Training Notes; Warming Up - Crivit Pro 287910 Manual De Instrucciones

Assembly for wall mounting
(fig. B, C)
1. Measure the correct height of the product on
the wall and place the drilling template (6) at
this position (fig. B).
2. Take a spirit level and correct the position of
the drill template (6) as necessary until it is
horizontal on the wall.
3. Mark the drill holes with a pen and remove
the drill template (6).
4. Drill the holes in the wall using the drill.
Make sure that you adhere to the correct
drill bit size and the correct drilling depth.
5. Insert a long dowel or a bolt anchor into each
drill hole.
Note: Two people are required to mount the
product.
6. Fix the mounts (2) using the corresponding
materials (see the section 'suitable mounting
material'). Make sure that the Crivit Pro logo is
visible on the outside.
7. Hold the pull-up bar (1) from the inside
against the holes (2a) (2b) on the mounts (2)
and place one washer (5) on each of the
screws (3).
8. Insert the screws (3) with the washers from
outside through the holes (2a) (2b) on the
mounts (2) and the pull-up bar (1).
9. Place a further washer (5) and a nut (4) on
each of the screw ends.
10. Tighten the nuts (4).
Note: Ensure that the screws (3) are secured
tightly and the pull-up rod (1) is mounted tightly to
the mounts (2).
Ceiling mounting (fig. D, E)
1. Find a suitable location on the ceiling and
place the drilling template (6) at this position
(fig. D).
Note: Make sure that you have sufficient space
around you.
2. Mark the drill holes with a pen and remove
the drill template (6).
3. Use a drill to drill the holes in the ceiling.
Make sure that you adhere to the correct drill
bit size and the correct drilling depth.
4. Insert a long dowel or a bolt anchor into each
drill hole.
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Note: Two people are required to mount the
product.
5. Fix the mounts (2) using the corresponding
materials (see the section 'suitable mounting
material'). Make sure that the Crivit Pro logo is
visible on the outside.
6. Hold the pull-up bar (1) from the inside
against the holes (2a) (2c) on the mounts (2)
and place one washer (5) on each of the
screws (3).
7. Insert the screws (3) with the washers (5) from
outside through the holes (2a) (2c) on the
mounts (2) and the pull-up bar (1).
8. Place a further washer (5) and a nut (4) on
each of the screw ends.
9. Tighten the nuts (4).
Note: Ensure that the screws (3) are secured
tightly and the pull-up rod (1) is mounted tightly to
the mounts (2).

General training notes

Training procedure

• Wear comfortable sportswear and trainers.
• Warm up before every session and cool down
gradually afterwards.
• Take sufficiently long breaks between exercises
and make sure to drink enough.
• If you are a beginner, do not start exercising
at too high of an intensity. Increase your
intensity slowly.
• Perform all of the exercises steadily, without fast,
sudden movements.
• Focus on steady breathing. Breathe out upon
exertion and breathe in during recovery.
• Focus on the correct posture when performing
the exercises.

Warming up

Take enough time before every training session to
warm up. Some simple exercises for this purpose
are described in the following.
Repeat each exercise 2 to 3 times.
Neck muscles
1. Turn your head slowly to the left and then to the
right. Repeat this movement 4 to 5 times.
2. Circle your head, first in one direction and then
in the other.
GB/IE 19