V-fit-ST AB2965-UK Скачать руководство пользователя страница 10 | Manualshive

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V-fit-ST AB2965-UK Скачать руководство пользователя страница 10

Exercising Information

Basic Aerobic Training Programme

For your basic Aerobic Exercise routine we suggest that you try the
following. Remember, breathe correctly, exercise at your own pace
and do not over-train as injury may result.

Week 1 & 2

Warm Up 5 - 10 Minutes
Cool Down 5 Minutes

Week 3 & 4

Warm Up 5 - 10 Minutes
Cool Down 5 Minutes

Week 5 & 6

Warm Up 5 - 10 Minutes
Cool Down 5 Minutes

Week 7 & 8

Warm Up 5 - 10 Minutes
Cool Down 5 Minutes

Week 9 & beyond

Warm Up 5 - 10 Minutes
Cool Down 5 Minutes

Exercise 4 minutes at 'A'
Rest 1 minute
Exercise 2 minutes at 'A'
Exercise slowly 1 minute

Exercise 5 minutes at 'A'
Rest 1 minute
Exercise 3 minutes at 'A'
Exercise slowly 2 minutes

Exercise 6 minutes at 'A'
Rest 1 minute
Exercise 4 minutes at 'A'
Exercise slowly 3 minute

s

Exercise 5 minutes at 'A'
Exercise 3 minutes at 'B'
Exercise 2 minutes at 'A'
Exercise slowly 1 minute
Exercise 4 minutes at 'A'
Exercise slowly 3 minutes

Exercise 5 minutes at 'A'
Exercise 3 minutes at 'B'
Exercise 2 minutes at 'A'
Exercise slowly 1 minute
Repeat entire cycle 2 or 3

times

This is only a suggested programme and may not suit every
individual's needs.

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Содержание AB2965-UK

Страница 1: ...SERIAL NO AB2965 UK HERCULEAN STB09 4 FOLDING WEIGHT BENCH ...

Страница 2: ......

Страница 3: ...Contents Section Page General Information 4 Before You Start 5 Safety 6 Exercise Information 7 Assembly 14 ...

Страница 4: ... is deemed economical to do so This guarantee applies to the original purchaser only and is not transferable This guarantee does not cover wear and tear on upholstery or consumables This guarantee does not cover abuse or defects caused by storage or use outside those intended If you need to advise us of a defect with your product we will ask for proof of purchase To enable us to service your requi...

Страница 5: ... the components may be large heavy or awkward to handle alone Open the Carton Carefully open the carton that contains your product taking note of the warnings printed on the carton to ensure that the risk of injury is reduced Be aware of sharp staples that may be used to fasten the flaps as these may cause injury Be sure to open the carton the right way up as this will be the easiest and safest wa...

Страница 6: ...propriate clothing and footwear such as training shoes when exercising Do not wear loose clothing that could become caught or trapped during exercise Storage and Use Your product is intended for use in clean dry conditions You should avoid storage in excessively cold or damp places as this may lead to corrosion and other related problems that are outside our control Conformity This product conform...

Страница 7: ...our heart With regular exercise your cardiovascular system will become stronger and more efficient Your recovery rate i e the time taken for your heart to reach its normal resting level will also decrease Initially you may only be able to exercise for a few minutes each day Do not hesitate to breathe through your mouth should you need more oxygen Use the talk test If you cannot carry on a conversa...

Страница 8: ...ays per week Always take at least one day off per week Exercising in your Target Zone To ensure that your heart is working in its exercise target zone you need to be able to take your pulse If you do not have a pulse monitor either from the product you are using or a proprietary independent unit you will need to locate the pulse in your carotid artery This is situated in the side of the neck and c...

Страница 9: ...eat 2 to 3 times Toe Touch Slowly bend forward from your waist letting your back and shoulders relax as you lower your trunk Gently stretch down as far as is comfortable and hold for 10 seconds Shoulder Lift Rotate and lift your right shoulder up towards your ear for one count Relax then repeat for the left shoulder Repeat 3 4 times Calf Achilles Stretch Turn towards the wall and place both hands ...

Страница 10: ...10 Minutes Cool Down 5 Minutes Exercise 4 minutes at A Rest 1 minute Exercise 2 minutes at A Exercise slowly 1 minute Exercise 5 minutes at A Rest 1 minute Exercise 3 minutes at A Exercise slowly 2 minutes Exercise 6 minutes at A Rest 1 minute Exercise 4 minutes at A Exercise slowly 3 minutes Exercise 5 minutes at A Exercise 3 minutes at B Exercise 2 minutes at A Exercise slowly 1 minute Exercise ...

Страница 11: ...be over ambitious Plan your workouts to concentrate on specific body areas Start slowly and gradually increase the intensity reps and sets BEGINNERS PROGRAMME This is a short suggested programme which we suggest you use for no more than 3 weeks to be ideally performed every other day but certainly not more than 4 times during the week This suggested routine is specifically for beginners or those w...

Страница 12: ... an open ended programme ideally performed not more than 4 times during the week preferably on alternate days This suggested routine is specifically for advanced users or those that are familiar with exercise routines The programme is designed to increase muscle mass and build strength The increase in exercise intensity resistance levels and speed of repetitions is key to your on going success For...

Страница 13: ...Use this space to record your own exercise routine results Exercise Notes Page 13 ...

Страница 14: ... product Item 32 Qty 2 Item 47 Qty 2 Item 49 Qty 4 Item 48 Qty 2 Item 27 Qty 3 Item 30 Qty 2 Item 31 Qty 5 Item 26 Qty 21 Item 29 Qty 6 Item 23 Qty 26 Item 25 Qty 16 Item 24 Qty 2 Item 28 Qty 2 Item 61 Qty 2 Item 19 Qty 4 Item 44 Qty 1 Item 67 Qty 3 Item 18 Qty 1 Item 17 Qty 14 Item 68 Qty 3 Item 20 Qty 3 Item 21 Qty 1 Item 16 Qty 4 Item 15 Qty 4 Item 46 Qty 2 Item 62 Qty 3 Item 50 Qty2 Item 22 Qt...

Страница 15: ...n the Rear Stabiliser 1 and Squat Stand Tubes 52 using 2 x M8 x 85mm Carriage Bolts 19 2 x M8 Flat Washers 23 and 2 x M8 Nylon Loknuts 26 Connect the Squat Stand Link Plates 54 to the INSIDE of each Upright and Squat Stand Tube Using 4 x M8 x 50mm Carriage Bolt 17 4 x M8 Flat Washer 23 and 4 x M8 Nylon Locknut 1 Note PART No DESCRIPTION QTY Assembly Accessories 1 17 M8 x 50mm CARRIAGE BOLTS 19 M8 ...

Страница 16: ...Female 28 Tighten securely to lock the frame in position Fit the Leg Extension Support 7 into the Leg Extension Upright to any one of 3 positions and lock in position using the M8 Locking Knob 27 Assemble the Leg Extension 8 to the Leg Extension Support using 1 x M10 x 60mm Hex Bolt 20 2 x M10 Flat Washers 25 and 1 x M10 Nylon Locknut 29 bolted from the SIDE Fit the Weight Support 14 to the Leg Ex...

Страница 17: ... but take care Fit the Seat 42 to the seat bracket 12 using 4 x M6 x 15mm Bolts 15 and 4 x M6 Flat Washers 22 Pre fitted to the UNDER side of the seat The Backrest can be adjusted into 4 positions for convenient use Flat and 3 Inlcine Positions Please ensure that the Backrest Adjustment Rod 10 is positioned UNDER the Backrest Supports and is secured into place in any one of the 3 adjustement holes...

Страница 18: ... 1 x M8 Nylon Locknut 26 Tighten securely and slide on the Weight Retainer Clip 31 Fit 2 x Butterfly Arm Bolt Bushings 49 to each Upright 1 each side of each Upright Pass an M10 x 125mm Hex Bolt 46 through an M10 Flat Washer 25 and then through the front face of an assembled Butterfly Arm Slide on a Plastic Spacer 47 then fit the assembly to the appropriate Upright Secure the assembly in place wit...

Страница 19: ...a Squat Stand Insert 53 at the desired height in each Squat Stand Tube and secure in place with 1 x M8 Locking Knob 27 for each side 5 27 M8 LOCKING KNOB MALE 2 PART No DESCRIPTION QTY Assembly Accessories 5 Page 19 ...

Страница 20: ...reacher Curl Pad 51 to the Preacher Curl 55 using 2 x M6 x 16mm Bolts 15 and 2 x M6 Flat Washers 22 Secure in place at the desired height after having removed the Leg Extension using the M8 Locking Knob Male 27 6 Page 20 ...

Страница 21: ... Bar 60 to the end of the Upper Cable with a Carabina Clip 62 OR connect it to the 1030mm Lower Lat Cable 65 The Lower Lat Cable should be fitted correctly by routing behind the remaining Pulley which should then be fitted to the bracket on the Lat Tower Central Support using 1 x M10 x 45mm Hex Bolt 61 2 x M10 Flat Washers 25 and 1 x M10 Nylon Locknut 29 Slide on the Weight Retainer Clips 31 to th...

Страница 22: ...Assembly Securely tighten ALL bolts and other fixings and your Weight Training Bench is ready to use Page 22 ...

Страница 23: ...28 along with 1 x Flat Washer 23 1 x Spring Washer 24 and fold down the Front Upright Assembly Unscrew the REAR M8 Locking Knob Female 28 and remove the M8 x 90mm Carriage Bolt 44 M8 Flat Washer 23 and M8 Spring Washer 24 FOLDING THE BENCH FOR STORAGE FITTED WITH LEG UNIT 1 2 Please ensure that the Bench is securely stored in either an upright or full flat position away from Children 3 Page 23 ...

Страница 24: ...long with 1 x Flat Washer 23 1 x Spring Washer 24 and fold down the Front Upright Assembly Unscrew the REAR M8 Locking Knob Female 28 and remove the M8 x 90mm Carriage Bolt 44 M8 Flat Washer 23 and M8 Spring Washer 24 FITTED WITH PREACHER PAD 1 2 Please ensure that the Bench is securely stored in either an upright or full flat position away from Children 3 FOLDING THE BENCH FOR STORAGE Page 24 ...

Страница 25: ... along with 1 x Flat Washer 23 1 x Spring Washer 24 and fold down the Front Upright Assembly Unscrew the REAR M8 Locking Knob Female 28 and remove the M8 x 90mm Carriage Bolt 44 M8 Flat Washer 23 and M8 Spring Washer 24 FITTED WITH LAT TOWER 1 2 Please ensure that the Bench is securely stored in either an upright or full flat position away from Children 3 FOLDING THE BENCH FOR STORAGE Page 25 ...

Страница 26: ...Assembly 67 Page 26 ...

Страница 27: ... FOAM ROLLERS 8 41 BACKREST 1 42 SEAT 1 45 BUTTERFLY ARM PAD BARS 2 46 M10 x 125mm HEX BOLTS 2 47 PLASTIC SLEEVE 2 48 M10 LOCKING KNOB FEMALE 2 49 BUTTERFLY ARM BOLTS BUSHINGS 4 51 PREACHER CURL PAD 1 52 SQUAT STAND TUBES 53 SQUAT STAND INSERTS 2 54 SQUAT STAND LINK PLATES 2 55 PREACHER CURL SUPPORT 1 56 LOWER LAT TOWER FRAME 1 57 UPPER LAT TOWER FRAME 1 58 59 LAT TOWER WEIGHT SLIDE 1 60 LAT PULLD...

Страница 28: ...ss Park Cross Hills West Yorkshire BD20 7BW CUSTOMER SUPPORT Open from 9 00am to 5 00pm from Monday to Friday Tel FREEPHONE in the UK 0800 3 101 202 or 44 0 1535 637711 outside the UK E mail support benysports co uk Website www benysports co uk Copyright BSCL 2020 ...

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