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Trojan 10 KG ADJUSTABLE DUMBBELL SET, User Manual

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Trojan 10 KG ADJUSTABLE DUMBBELL SET User Manual Download Page 7

7

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EXERCISES

DUMBBELL ROWS

In this exercise each side of the body 
is exercised separately. Lean forward 
and place one knee and one hand on 
the bench. With a straight arm hold the 
dumbbell using an overhand grip. Pull 
the dumbbell up towards your chest as 
far as possible and slowly lower it to 
the starting position.

SEATED SIDE RAISES

Sit on a bench. Hold the dumbbells 
at your sides with an overhand grip. 
Keeping your arms straight lift both 
dumbbells out to the side and upwards 
stopping when they are level with 
your head. Slowly return them to the 
starting position.

Using your dumbbells with an Exercise Bench will provide you with a range of different 
exercises. This will improve your overall exercise routine. 
(Note: the bench is sold separately).

SEATED DUMBBELL PRESS

Sit on a bench at 90

º

 with a dumbbell 

in each hand, using an overhand grip. 
Hold the weights above your chest 
with your arms straight. Keeping the 
elbows out lower the weights as far as 
possible, then press them back to the 
starting position.

Summary of Contents for 10 KG ADJUSTABLE DUMBBELL SET

Page 1: ... MANUAL BEFORE USING THIS EQUIPMENT KEEP THIS MANUAL FOR FUTURE REFERENCE 2X1 25KG PLATES 2X2 5KG PLATES ABSDUMBBELL HANDLE STRENGTH TONING Includes 2 x 1 kg Plates 2 x 1 25 kg Plates 2 x 2 5 kg Plates 1 x 355 mm L ABS Dumbbell Handles 25 4 mm diameter with 2 spin lock collars 0 8 kg Secure your weights in place for added safety Make up permanent weight sets ...

Page 2: ...________ 10 Maintenance _________________________________________________ 11 Fitness Tips Techniques______________________________________ 12 Conditioning Guidelines________________________________________ 13 Warm Up Cool Down________________________________________ 14 2 Year Limited Warranty_______________________________________ 15 Repairs Procedure_____________________________________________ 1...

Page 3: ...ou require a complete physical exam This is especially important if you are inactive pregnant or suffer from any illness If at any time during exercise you feel faint dizzy or experience pain stop exercising immediately and consult your physician To avoid muscular pain and strain begin each workout by stretching and warming up and end each session by cooling down and stretching PROPER USAGE Do not...

Page 4: ...epartment on 0861 TROJAN 0861 876526 to arrange a repair Customers residing outside South Africa can contact us on 27 10 206 4405 OPERATING WARNINGS It is the purchaser s responsibility to instruct all users as to the proper operating procedures of all Trojan equipment Keep children away from all moving parts Parents must provide close supervision of children if the equipment is used in the presen...

Page 5: ...oulder width apart Lower yourself down into a squat position then slowly raise your body back to the standing position DOUBLE BICEP CURLS This exercise can be performed seated or standing Hold a dumbbell in each hand using the underhand grip Curl the dumbbell upwards as far as possible then lower it slowly to your side BENT OVER FLY This exercise can be performed seated or standing Hold a dumbbell...

Page 6: ...umbbells out to the side and upwards stopping when they are level with your head Slowly return them to the starting position LUNGE Hold a dumbbell in each hand with your arms to your side Place your one foot a pace forward Then lower your body directly down into the lunge position stopping just before the knee touches the ground Return to the starting position ...

Page 7: ...rip Keeping your arms straight lift both dumbbells out to the side and upwards stopping when they are level with your head Slowly return them to the starting position Using your dumbbells with an Exercise Bench will provide you with a range of different exercises This will improve your overall exercise routine Note the bench is sold separately SEATED DUMBBELL PRESS Sit on a bench at 90º with a dum...

Page 8: ...he inside of your thigh as shown Start with your arm straight down and curl toward your chest Alternate each arm INCLINE DUMBBELL CURLS This exercise can be performed seated or standing Hold a dumbbell in each hand using the underhand grip Curl the dumbbell upwards as far as possible then lower it slowly to your side Repeat PULL OVER Lie with your back resting on a bench as shown with one dumbbell...

Page 9: ...NCH PRESS Lie on your back on a bench with a dumbbell in each hand using an overhand grip Hold the weights above your chest with your arms straight Keeping the elbows out lower the weights as far as possible then press them back to the starting position DUMBBELL FLYES Lie on your back on a bench with a dumbbell in each hand palms facing each other Hold the weights above your chest with your arms s...

Page 10: ...r time on the equipment by a few minutes per workout Initially you may be able to exercise only for a few minutes in your target zone however your fitness will improve over the next six to eight weeks Don t be discouraged if it takes longer It s important to work at your own pace Eventually you ll be able to exercise continuously for 30 minutes The better your fitness the harder you will have to w...

Page 11: ... cleaned with a soft cloth and mild detergent Do not use abrasives or solvents on plastic parts Please wipe your perspiration off the 10 Kg Adjustable Dumbbell after each use STORAGE Store the 10 Kg Adjustable Dumbbell Set in a clean and dry environment away from children ...

Page 12: ...ps get rid of and keep off the excess fat that our bodies can store weight training is an essential part of the exercise routine process Weight training helps tone build and strengthen muscle If you are working above your target zone you may want to do a lesser amount of reps Always consult your physician before beginning any exercise program MUSCLE CHART 10 KG ADJUSTABLE DUMBBELL The exercise rou...

Page 13: ...our target zone as you exercise After a few months your heart rate can be increased gradually until it is near the middle of your target zone as you exercise To measure your heart rate stop exercising but continue moving your legs or walking around and place two fingers on your wrist Take a six second heartbeat count and multiply the results by 10 to find your heart rate For example if your six se...

Page 14: ... from your hips Allow your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts and then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 HAMSTRING STRETCH Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold f...

Page 15: ...facturer in respect of any injury loss or damage direct indirect or consequential arising out of the use of or inability to use this product and whether or not occasioned by the manufacturer s negligence or any act or omission on its part PROOF OF PURCHASE Any claim in terms of the warranty must be supported by a proof of purchase or a warranty number Warranty numbers can be issued through contact...

Page 16: ...try identify the fault and will book a service team call out The service team will endeavour to fix the problem in your home on an agreed date and time Only if the fault cannot be repaired in the convenience of your home will the service team take the faulty product back to the service centre Items repaired in our service centre will be returned to your home on an agreed date and time Note Should ...

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