GB/IE 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
Description Dumbbell Set, 10.3 kg
Barbell
Chromed steel, length 35 cm, ap-
prox. 1.8 kg, diameter 30 mm
Weights
6 weight plates made of painted cast
iron, inner diameter 30 mm 2 x ap-
prox. 2 kg (diameter approx. 155
mm, thickness approx. 20 mm) and 4
x 1 kg (diameter approx. 120 mm,
thickness approx. 18 mm)
Closures
2 screw closures for fixing the weight
plates (approx. 0.25 kg / piece)
Weight
approx. 10.30 kg
Load
Maximum 10 kg
Important Safety Information
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.
Instruction manual
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) Biceps
Stand as shown with your feet about shoulder width
apart and your back straight with tight core muscles.
Hold a dumbbell in each hand as shown. Lift up a
dumbbell while you let the other down in the same
course. The weight should be held in parallel with your
body at the beginning of the exercise, that is, with
palms facing inward. During the lifting it is rotated so
that the palm facing upward at the end. During the
lowering phase it is the other way around. During the
training phase, the elbow should be kept close to the
body so that the biceps will be trained in isolation.
(B) Triceps
Take a step position as shown and bend your upper
body with a sturdy trunk forward. Hold yourself with
one arm on the front knee and take the dumbbell in the
other hand. Lift the elbow with your arm bent up at
torso height. Straighten your arm then backwards and
upwards and then let the weight back down. During the
training phase, the elbow should be kept close to the
body so that the triceps is trained in isolation.
(C) Chest - Covers
Lie as shown with the upper back on a flat bench
(make sure that this is stable) and rest the shoulders
Содержание DUMBBELL SET 10,3 KG
Страница 17: ...17 A B C D E F G H...
