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ENG

Training recommendations

Intake of Liquids

The intake of sufficient liquids before and during training is vital. During a 60-minute training session it is possible to lose up to 0.5 litres

of liquid. To compensate for this loss, you can drink a mix of one third apple juice to two thirds water to replace all electrolytes and min

erals which your body loses through sweat. 30 minutes before you begin training you should drink approx. 330 ml. Make sure that you

take in enough liquids during training.

Training Frequency

Experts recommend doing weight training 3 to 4 days a week. You will of course reach your training target quicker if you train more

regularly.

Make sure that you allow for sufficient breaks in your training plan to give your body time to recover and regenerate. After each training

session you should take at least a one-day break. The rule of “less is often more” even applies to fitness and weight training!

Trainings Records

To optimise your training and make it as effective as possible you should work out a training plan, before you start training, which you

either write down or create a table for in your computer. Here you should make a record of training session and how you feel during the

training session.

Here is a recommended weekly plan.

Calendar Week:_____ Year: 20____
Date

Exercise

Sequence 1

Sequence 2

Sequence 3

Sequence 4

Comments

___kg___Rep.

Rep. = Repetition

Explanation of Terms:

Weight training exercises are usually made up of three or four training sequences. Each training sequence is normally made up of 10 to

12 repetitions of an exercise. At the end of each training sequence you should have a 1 to 2-minute recovery break.

Normally the weights used in training are increased from sequence to sequence.

A Training Session could be as follows:

1. Training Sequence – Training Weight 20 kg - 10 Repetitions

Break 1 Minute

2. Training Sequence – Training Weight 25 kg - 10 Repetitions

Break 1 Minute

3. Training Sequence – Training Weight 30 kg - 10 Repetitions

Break 1 Minute

4. Training Sequence – Training Weight 35 kg - 10 Repetitions

Break 1 Minute

Содержание Multipress 9.1

Страница 1: ...ENG Multipress 9 1 Installation Manual ...

Страница 2: ...epairs Contract Notification of Damage Claim 37 2018 MAXXUS Group GmbH Co KG All rights reserved All rights reserved This publication may not be reproduced stored in a retrieval system or transmitted in whole or in part in any form or by any means electronic mechanical photocopying recording or otherwise without the prior written permission of Maxxus Group GmbH Co KG Errors colour and technical mo...

Страница 3: ...open fires Personal Safety Instructions for Training You should go to the doctor and have a health check before you start working out Stop training immediately if you feel physically unwell or are experiencing any breathing difficulties Always start your training session at a low workload increasing it slowly but steadily throughout Reduce the workload again towards the end of your training sessio...

Страница 4: ...2 16 28 30 42 43 44 45 34 32 31 35 29 87 21 23 18 26 27 25 19 3 5 4 1 6 7 4 Scope of Delivery Multipress ...

Страница 5: ...57 56 59 68 73 75 62 85 83 77 78 79 80 81 82 84 74 71 5 ENG Scope of Delivery Multipress ...

Страница 6: ...ion Cable 55 Length 2 2515 mm Traction Cable 60 Length 3 100 mm Traction Cable 69 Length 3 590 mm Traction Cable 61 Length 10 215 mm Pulley Bar long Pulley Bar short Hand Grip 6 Scope of Delivery Multipress ...

Страница 7: ...nd only tighten parts completely when all parts have been fitted together perfectly Training can only start when the training device has been fully assembled CAUTION all necessary screws nuts and washers required to assemble this training device are delivered pre as sembled Please loosen the fixing materials before each assembly step and follow the instructions as shown in the drawings and descrip...

Страница 8: ...s in the guide pipe Place the slide pipe very carefully into the guide piece 28 Now place the fixing bushing 23 onto the guide pipe 17 Slide the guide element left 18 with the slide pipe 17 onto the barbell mount 16 Place the slide pipe into the lower mount on the left side frame Now place the top end of the slide pipe with the fixing bushing 23 into the top mount on the left side frame Then fix t...

Страница 9: ...hat both dumbbell plate brackets on the weight slide are pointing upwards Slide a round rubber stop Ø60x42 35 onto each of the guide pipes from below 31 Then put the guide pipes 31 into the drill holes on the stand pipe 29 and fix each of them to the lower stand pipe 29 from below with a hexagonal head screw M10x20 36 and a washer Ø10 9 Now place the connecting tube 30 onto the guide pipe 31 from ...

Страница 10: ...0 51 and four washers Ø10 9 Put the left butterfly arm 43 in the left mount on the connecting piece 42 and fix it from the top with a washer Ø16 49 and a nut M16 48 Mount the arm cushion 45 onto the holding plate on the left butterfly arm 43 using four hexagonal screws M8x20 46 and four washers Ø8 47 Repeat this procedure with the right butterfly arm 44 Assembly Multipress ...

Страница 11: ...me Now feed the traction cable 55 through the single roller R2 and single roller R4 Then mount both rollers R2 R4 back onto the frame Loosen the upper roller R3 on the double roller 57 Pull the traction cable 55 down to form a loop large enough below the single roller R2 to fit the R3 roller into Then mount this back onto the top roller holder of the double roller 57 Then fix the end of the tracti...

Страница 12: ...R2 R3 R4 R1 R2 R3 R4 R1 12 Assembly Step 5 Assembly Multipress ...

Страница 13: ... single roller R1 and re mount it back onto the butterfly base frame Feed the traction cable 60 over the single roller R2 and re mount it back onto the butterfly base frame Hang the eyelet at the end of the traction cable 60 onto the hook of the right butterfly arm Loosen the top roller R3 on the crossed double roller 59 Pull the traction cable 60 down to form a loop below the two single rollers R...

Страница 14: ...R3 R1 R2 14 Assembly Step 6 Assembly Multipress ...

Страница 15: ...here the single roller R2 had been Fix the single rollers R1 and R2 back into their original positions Now feed through the traction cable 61 under the single rollers R3 and R4 as shown in the diagram Then feed the traction cable 61 upwards and over the two rollers DR1 DR2 of the double roller with fixing From here feed through the traction cable 61 back down and under the single rollers R5 and R6...

Страница 16: ...R1 R2 R8 DR2 DR1 R7 R3 R4 R5 R6 R8 R7 R6 R5 DR2 DR1 R4 R3 R2 R1 16 Assembly Step 7 Assembly Multipress ...

Страница 17: ...let on the end of the pulley cable 62 Hook the other carabiner hook to the eyelet on the rear stand pipe Feed the other end of the pulley cable 69 upwards and round the lower roller R1 on double roller 57 Now take the end of the pulley cable 69 back down and from below feed it through roller R2 on the stand pipe Take the end of the pulley cable 69 back upwards and through the lower roller R3 on th...

Страница 18: ...R1 R2 R3 64 R2 R2 R3 64 18 Assembly Step 8 Assembly Multipress ...

Страница 19: ...he side frame To do this use two hexagonal head screws M10x70 54 four washers Ø10 9 and two safety nuts M10 10 Place the movable dumbbell bar bracket 71 on the lower frame pipe on the left side frame Note The movable dumbbell bar brackets 71 can be mounted on the inside or outside of the lower frame pipe on the left side frame We recommend mouting these on the outside if there is enough room to th...

Страница 20: ...mbly step 10 Attach three Weight Plate Brackets 75 from the outside of the rear upright Frame tubes of the right and left side frame using one Hex head bolt M10x25 50 and washer Ø10 9 for each bracket Assembly Multipress ...

Страница 21: ...ead locking pin 80 and T shape pin Ø10x100mm 81 to the short barbell shelf 78 Then put the holes of the shelf 78 in the desired position on the front spar of right or left side frame and fix them there with the T shape pin Ø10x75 82 Shelf for free barbell training short version including height adjustable leg holder for Latzug left tray Assembly Multipress ...

Страница 22: ...83 84 85 85 86 62 Individual handles 2 pieces Handles for dips and pushups 22 Storage and securing for free barbell training long version Assembly Multipress ...

Страница 23: ...d two locknutsM12 53 Now attach the standpipe 51 to the base pipe 3 using two hexagon bolts M10x100 5 four washers Ø10 33 two locknuts M10 52 and the curved retaining plate 4 Assembly step 2 Secure the support tube 17 with two hexagon bolts M8x20 19 each with a washer Ø8 32 and a spacer tube 30 on the rear mounting of the slide 16 Then place the two guide tubes 20 on the right and left of the hold...

Страница 24: ...the slide 16 using two hexagon bolts M8x20 19 two washers Ø8 32 and one spacer tube 30 Assembly step 4 Attach the swivel bar 35 with two M10x20 hex screws 39 two washers Ø10 33 and the spacer tube 42 on the front mount of the standpipe 51 and secure it with the locking pin 59 Assembly Training Bench ...

Страница 25: ...f the right and left of each of these three cross tubes 37 and secure each with a cover small opening 49 and one hexagon bolt M8x25 50 Assembly step 6 Insert the shaft tube 34 into the upper opening of the standpipe and secure it with a locking pin 11 Mount the pad of the armcurler 40 with two hexagon bolts M8x25 60 and two Ø8 washers 32 on the shaft tube 34 Secure the swivel tube of the armcurler...

Страница 26: ...back cushion 29 with four M8x20 hex screws 19 and four washers Ø8 32 to the sup port tube of the backrest 17 Assembly step 8 Attach the seat cushion 31 with four M8x20 hex screws 19 and four washers Ø8 32 to the sliding carriage 16 Assembly Training Bench ...

Страница 27: ...normal house hold rubbish Dispose the device at a communal waste disposal facility or at a registered waste disposal company Observe current regulations which apply accordingly If in doubt seek advice from your local government office or county council as to where you can dispose of the device properly and in an environmentally sound manner These accessories are best suited for use with your train...

Страница 28: ...Do not just get off your training device immediately the training session is finished Like with the warm up stage you should continue for 3 5 minutes at minimum resistance to cool down After training you should stretch your muscles thoroughly Front Thigh Muscles Support yourself with your right hand against the wall or on your training device Bend your knee and raise your left foot backwards so yo...

Страница 29: ...wn or create a table for in your computer Here you should make a record of training session and how you feel during the training session Here is a recommended weekly plan Calendar Week _____ Year 20____ Date Exercise Sequence 1 Sequence 2 Sequence 3 Sequence 4 Comments ___kg___Rep ___kg___Rep ___kg___Rep ___kg___Rep ___kg___Rep ___kg___Rep ___kg___Rep ___kg___Rep ___kg___Rep ___kg___Rep ___kg___Re...

Страница 30: ...stop F60xF48 5x27L 2 21 barbell bar plug F51x42 5x36 6L 2 22 hexagon socket button M12x40 2 23 guide rod lock sleeve 2 24 headless hexagon M8x10 4 25 rubber cushion F60xF58xF26x25 4 26 safety hook left 1 27 safety hook right 1 28 back stand tube 1 29 back short ground 1 30 back short up link 1 31 back guide rod 2 32 big sliding sleeve 1 34 barbell plate holder 2 35 rubber cushion F60xF27x42 2 36 h...

Страница 31: ...et 1 57 shape pulley 1 58 hexagon bolt M10x45 17 59 cross pulley frame 1 60 cable L 3100mm 1 61 cable L 10215mm 1 62 10 section chain 4 63 long bar 1 64 big pulley F127 1 65 powder metallurgy F18 F14 F 2 66 hexagon bolt M10x60 1 67 short bar 1 68 footplate 1 69 cable L 3590mm 1 71 barbell bar cup 1 72 hexagon bolt M8x100 2 73 back cushion 1 74 core trainer 1 75 barbell holder 6 76 barbell clamp co...

Страница 32: ...32 Part Description Type QTY 82 T shape pin F10x75 1 83 dip bar left 1 84 dip bar right 1 85 long barbell bar 2 86 handle belt 2 87 pipe F48x298x2 5T 2 88 pipe F50x310xT0 5 2 Parts List Multipress ...

Страница 33: ...34 38 33 ENG Exploded Drawing Training Bench ...

Страница 34: ...11x9 5mm 4 29 Back cushion 840x330x50mm 1 30 spacer tube Ø16x50mm 2 31 seat cushion 370x300x50mm 1 32 Washer Ø8 14 33 Washer Ø10 10 34 Shaft tube for Armcurler 1 35 Swivel bar for leg curler 1 36 Swivel tube for Armcurler 1 37 Cross tube Ø25xT2 0x450 3 38 Safety pin Ø10x85 1 39 Hex bolt M10x20 2 40 pads for Armculer 1 42 spacer tube Ø25x67 1 47 round cushion 6 48 cover large opening 6 49 Cover dis...

Страница 35: ... purchase and applies solely to products which were purchased directly from the MAXXUS Group GmbH Co KG or one of the MAXXUS Group GmbH Co KG direct and authorised distribution partners The warranty covers defects caused by production or material faults and only applies to devices purchased in Germany The warranty does not apply to damages or defects caused by culpable improper use negligent or pu...

Страница 36: ...36 Notes ...

Страница 37: ... optional The remaining fields are mandatory fields that must be completed Fault Description Please enter a short description of the error as precisely as possible below For example when where and how does the error occur Frequency after which period at what Use etc A copy of the proof of purchase invoice receipt is attached I accept the General Terms and Conditions of MAXXUS Group GmbH Co KG I he...

Страница 38: ...Maxxus Group GmbH Co KG Zeppelinstr 2 D 64331 Weiterstadt Germany E Mail info maxxus de www maxxus de ...

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