CRIVIT Yoga Balls: Instructions for Use

Safety Information

Life-threatening hazard!

Never leave children unattended with packaging materials. There is a risk of suffocation.

Risk of injury!

• Consult your doctor before starting any exercise program. Ensure you are healthy enough to exercise.
• Keep these instructions and exercise guides readily available.
• Pregnant women should consult their doctor before exercising.
• Observe the maximum load of 120kg. Exceeding this limit may damage the product or impair its function. Use only as specified in the "Intended Use" section.
• Always warm up before exercising and exercise according to your current fitness level. Overexertion can lead to serious injuries.
• Stop exercising immediately and consult a doctor if you experience pain, weakness, or fatigue.
• Do not use the product if you are injured or have impaired health.
• Stay hydrated during your workout.
• The product is intended for use by one person at a time.
• Exercise only on a flat, non-slip surface.
• Ensure a clear space of at least 0.6m around the exercise area.
• Do not exercise when tired or distracted. Do not exercise immediately after eating; wait approximately two hours.
• Ensure adequate ventilation in the exercise room, but avoid draughts.
• No modifications should be made to the product.
• Do not use the product near stairs or landings.

Package Contents

• 3 x Yoga Ball
• 3 x Deflation Tube
• 1 x Instructions for Use

Technical Data

• Maximum Load: 120kg
• Dimensions: Small: approx. 18cm, Medium: approx. 22cm, Large: approx. 26cm
• Filling Medium: Air
• Date of Manufacture: 05/2024

Intended Use

This product is designed for private use and is not suitable for medical, therapeutic, or commercial purposes. It is intended for indoor use only.

Preventing Damage to the Product

• Use the product only in perfect condition. Check for damage or wear before each use. Regular inspection is necessary for safety. Do not use if damaged.
• Protect the product from extreme temperatures, sun, and dampness. Improper storage or use can lead to premature wear and tear, potentially causing injury.
• Inflatable products are sensitive to cold. Do not unfold or inflate below 15°C.
• Protect from direct sunlight. If air pressure increases, release air accordingly.
• Avoid contact with sharp, hot, pointy, or hazardous items. Ensure your training area is free of sharp objects.
• Use only the designated inflation aid. Using other tools may damage the valve.
• Do not over-inflate, as this may damage the product.
• Do not use a compressor or compressed air canister for inflation, as this may damage the product.

Inflating

IMPORTANT:

• Only adults should inflate the product.
• Do not inflate beyond the specified height.
• Only air may be used for inflation.
• Do not inflate with your mouth, as this may cause dizziness.
• Use commercially available foot pumps or double-stroke piston pumps with appropriate attachments.
• Close the product with the provided stopper.
• Note: Do not inflate beyond Ø 18/22/26cm. Ensure you do not feel the ground when sitting on the product.

Deflating

Remove the stopper and allow air to escape slowly. Alternatively, remove the stopper and insert the deflation tube into the seal for faster deflation.

Warning! Do not use a sharp or sharp-edged item to remove the stopper, as this may damage the product.

General Exercise Instructions

Exercise Tips

• Wear comfortable sportswear and athletic shoes.
• Warm up before each session and cool down gradually.
• Take sufficient breaks between exercises and stay hydrated.
• Beginners should start with low intensity and gradually increase.
• Perform all exercises smoothly and at a consistent tempo.
• Breathe steadily: exhale during exertion, inhale during release.
• Maintain correct body posture throughout.

General Exercise Plan

Create a plan suited to your needs, with 6-8 exercises per set. Aim for approximately 12 repetitions per exercise, repeated up to three times per set. Take a 30-second break between sets. Warm up all muscle groups before each session and consider stretching afterwards.

Warming Up

Take sufficient time to warm up before each session. Repeat each exercise 2-3 times.

Neck Muscles

1. Turn your head slowly left and right, repeating 4-5 times.
2. Slowly rotate your head first in one direction, then the other.

Arms and Shoulders

1. Clasp hands behind your back and pull upwards. Bending your upper body forward warms up all muscles.
2. Rotate shoulders forward simultaneously, changing direction after one minute.
3. Pull shoulders up to ears and let them drop.
4. Alternate forward circles with arms, then backward circles after one minute. Remember to breathe steadily!

Leg Muscles

1. Stand on one leg, lifting the other knee bent about 20cm off the floor.
2. Rotate the raised foot slowly in one direction, then the other.
3. Switch legs and repeat.
4. Lift legs alternately, taking a few steps in place. Ensure you only lift legs high enough to maintain balance.

Exercise Suggestions

Lateral Trunk Training (Fig. A)

Muscles used: Trunk

Starting Position: Lie on your back on an exercise mat with the ball between your shoulder blades. Bend your knees and extend arms to the sides. Tense abdominal muscles and alternately roll your upper body slightly right and left, keeping shoulders parallel to the floor. Head aligned with spine, shoulders down.

End Position: Hold for a moment, then slowly return to the starting position. Repeat 10-15 times in three sets. Important: Maintain body tension and keep shoulders parallel to the floor.

Lateral Abdominal Muscles (Fig. B)

Muscles used: Obliques

Starting Position: Lie on your back with the ball under your buttocks. Arms close to your body. Bend knees towards chest. Tense abdominal and leg muscles. Slowly lower legs towards the floor. Head aligned with spine, shoulders down.

End Position: Hold for a moment, then slowly return to the starting position. Repeat 10-15 times in three sets. Important: Maintain body tension and keep your upper body on the floor.

Leg Lift (Fig. C)

Muscles used: Lower abdominal and pelvis

Starting Position: Lie on your back with arms close to your body. Clamp the ball between your feet and raise legs to 90°. Warning! Avoid arching your back.

End Position: Tense abdominal and leg muscles. Slowly lower legs towards the floor, then raise them again just before they touch the floor. Head aligned with spine, shoulders down. Repeat 10-15 times in three sets. Important: Maintain body tension and avoid arching your back.

Pelvic Lifts (Fig. D)

Muscles used: Abdominal, buttock, and thigh

Starting Position: Lie on your back with the ball clamped between your knees. Arms close to your body. Feet on the floor, knees bent. Tense abdominal and leg muscles. Raise pelvis off the floor, keeping upper body stable. Head aligned with spine, shoulders down.

End Position: Hold for a moment, then slowly return to the starting position. Repeat 10-15 times in three sets. Important: Maintain body tension and keep your core strong.

Upper Body and Leg Lifts (Fig. E)

Muscles used: Back, buttock, and thigh

Starting Position: Lie face down on the mat with legs straight. Extend arms forward, holding the ball. Gaze towards the floor. Tense arm, leg, and abdominal muscles. Raise arms and legs as high as possible, gazing at the ball. Draw shoulder blades towards the spine while lifting arms. Head aligned with spine, shoulders down.

End Position: Hold for a moment, then slowly return to the starting position. Repeat 10-15 times in three sets. Important: Maintain body tension.

Quadruped Pose (Fig. F)

Muscles used: Body extensor, buttock, abdominal, and thigh

Starting Position: Assume a quadruped position on the mat. Raise your left leg off the floor. Hold the ball in your right hand and raise your arm to a right angle. Tense arm, abdominal, and leg muscles. Gaze towards the floor. Extend your right arm forward and your left leg backward. Head aligned with spine, shoulders down.

End Position: Hold for a moment, then slowly return to the starting position. Repeat 10-15 times in three sets, then switch sides. Important: Maintain body tension. Keep your head aligned with your spine and shoulders down.

High Sit-ups (Fig. G)

Muscles used: Abdominal

Starting Position: Sit on the mat with knees bent and the ball clamped between your knees. Lean your torso back slightly. Extend arms forward parallel to the floor. Tense abdominal muscles. Lower torso towards the floor. Draw shoulder blades towards the spine. Head aligned with spine, shoulders down.

End Position: Hold for a moment, then slowly return to the starting position. Repeat 10-15 times in three sets. Important: Maintain body tension. Keep your head aligned with your spine and shoulders down.

Quadruped on the Ball (Fig. H)

Muscles used: Back, buttock, and hamstring

Starting Position: Assume a quadruped position on the mat. Clamp the ball under your right knee, with toes touching the floor. Tense arm, abdominal, and leg muscles. Raise your left leg backward. Bring your right arm under your upper body to the other side. Gaze towards your outstretched arm. Head aligned with spine, shoulders down.

End Position: Hold for a moment, then slowly return to the starting position. Repeat 10-15 times in three sets, then switch sides. Important: Maintain body tension. Keep your head aligned with your spine and shoulders down.

Stretching

Take time for stretching after each exercise session. Perform each exercise three times per side for 15-30 seconds.

Neck Muscles

1. Stand relaxed.
2. Gently tilt your head to one side with one hand, then to the other. This stretches the sides of your neck.

Arms and Shoulders

1. Stand upright with knees slightly bent.
2. Bend your right arm behind your head until your right hand is between your shoulder blades.
3. Grip your right elbow with your left hand and pull it backward.
4. Switch sides and repeat.

Leg Muscles

1. Stand upright and lift one foot off the floor.
2. Slowly rotate the foot first in one direction, then the other.
3. Switch feet after a while.
4. Important: Keep thighs parallel. Push pelvis forward, keeping upper body upright.

Storage, Cleaning

Store the product clean and dry at room temperature when not in use. Clean with water only and wipe dry with a cloth. IMPORTANT! Never use harsh cleaning agents.

Disposal

Dispose of the product and packaging materials in accordance with current local regulations. Keep packaging materials out of reach of children. Contact your local council for disposal information. Dispose of the product and packaging in an environmentally friendly manner.

The Recycling Code identifies materials for recycling.

Notes on Guarantee and Service Handling

DELTA-SPORT HANDELSKONTOR GmbH provides a three-year guarantee on this product for private end customers from the date of purchase, covering material and manufacturing defects. The guarantee does not cover normal wear and tear parts or fragile parts. Claims are excluded for incorrect use, misuse, or failure to follow instructions, unless the customer proves the defect was not caused by such circumstances. Present the original sales receipt for guarantee claims. Guarantee period is not extended by repairs. Contact the service hotline or email for claims. The product will be repaired, replaced, or refunded at the company's discretion. Legal rights are not limited by this guarantee.

IAN: 458865_2401

Service Great Britain: Tel: 0800 404 7657, E-Mail: deltasport@lidl.co.uk