Crivit HB-1328 Manual de usuario
Workout Bench - HB-1328
4 – 13
Kuntopenkki - HB-1328
14 – 23
Träningsbänk - HB-1328
24 – 33
Træningsbænk - HB-1328
34 – 43
Trainingsbank - HB-1328
44 – 53
INSTRUCTIONS FOR USE
2
Instructions for use
List of contents .................................................................................................................... 4
Technical data .................................................................................................................. 4
Technical Specifications .................................................................................................... 4
Safety Advice ..................................................................................................................... 4
General Training Hints ...................................................................................................... 5
General Training Planning ................................................................................................ 5
Parts list ............................................................................................................................... 5
Assembly ............................................................................................................................ 6
Training without barbells .............................................................................................. 7-9
Barbell training ..........................................................................................................10-12
Advice on disposal .......................................................................................................... 12
Care and storage ............................................................................................................ 12
3 Year guarantee ........................................................................................................... 13
Käyttöohje
Toimituslaajuus ................................................................................................................ 14
Tekniset tiedot .................................................................................................................. 14
Käyttötarkoitus ................................................................................................................ 14
Turvallisuusohjeet ............................................................................................................ 14
Yleiset harjoitteluohjeet ................................................................................................... 15
Yleinen harjoitusohjelma .............................................................................................. 15
Osaluettelo ...................................................................................................................... 15
Asennus ........................................................................................................................... 16
Harjoituksia ilman käsipainoja ................................................................................. 17-19
Harjoitukset käsipainoilla .......................................................................................... 20-22
Hävittämistä koskevat ohjeet ......................................................................................... 22
Hoito ja varastointi ......................................................................................................... 22
Kolmen vuoden takuu ..................................................................................................... 23
Bruksanvisning
Leveransomfattning ......................................................................................................... 24
Tekniska data ................................................................................................................. 24
Ändamålsenlig användning ........................................................................................... 24
Säkerhetsanvisningar ..................................................................................................... 24
Allmän träningsinformation ........................................................................................... 25
Allmän träningsplanering .............................................................................................. 25
Komponentlista ............................................................................................................... 25
Montering ........................................................................................................................ 26
Övningar utan hantlar .............................................................................................. 27-29
Övningar med hantlar ............................................................................................... 30-32
Anvisningar för avfallshantering .................................................................................... 32
Skötsel, förvaring ............................................................................................................ 32
3-Års garanti ................................................................................................................... 33
3
Brugervejledning
Leveringsomfang ............................................................................................................. 34
Tekniske data ................................................................................................................. 34
Formålsbestemt anvendelse ........................................................................................... 34
Sikkerhedsoplysninger ................................................................................................... 34
Generelle træningshenvisninger .................................................................................. 35
Generel træningsplanlægning ................................................................................... 35
Deleliste ........................................................................................................................... 35
Montering ........................................................................................................................ 36
Øvelser uden håndvægte ........................................................................................ 37-39
Øvelser med håndvægte .......................................................................................... 40-42
Henvisninger vedr. bortskaffelse ................................................................................... 42
Pleje, opbevaring ............................................................................................................ 42
3-Års garanti ................................................................................................................... 43
Bedienungsanleitung
Lieferumfang .................................................................................................................... 44
Technische Daten ............................................................................................................ 44
Bestimmungsgemäße Verwendung ............................................................................... 44
Sicherheitshinweise ..........................................................................................................44
Allgemeine Trainingshinweise ....................................................................................... 45
Allgemeine Trainingsplanung ........................................................................................ 45
Teileliste ........................................................................................................................... 45
Montage .......................................................................................................................... 46
Übungen ohne Hanteln ............................................................................................ 47-49
Übungen mit Hanteln ................................................................................................ 50-52
Hinweise zur Entsorgung ............................................................................................... 52
Pflege, Lagerung ............................................................................................................. 52
3 Jahre Garantie.............................................................................................................. 53
4
Read through the instruction manual carefully before use.
Make sure you keep the instructions for future reference!
List of contents
1x Workout Bench (without weights)
1x Instructions for use
Technical data
Max. total load: 130 kg =
Max. user weight: 100 kg + Max. barbell weight: 30 kg
Weight: approx. 22 kg
Dimensions: approx. 150 x 51.5 x 56.5/141 cm (when constructed),
138 x 51.5 x 30 cm (packaged)
Class H training unit
Intended use
This article is solely intended as a training unit for private use.
This article is not suitable for therapeutic or commercial purposes.
Safety Advice
- Before you begin training please consult your doctor as to whether this type of training
is suitable for you.
- If you experience health problems during training, stop using the equipment
immediately and consult your doctor.
- Improper or excessive use can lead to health problems.
- This article is not a toy and is only for use under the supervision of an adult.
- Make sure that you have enough space to execute your training moves so as not to
injure yourself or bystanders.
- This article should only be used by one person at a time.
- Retain the instructions for future reference and store near the training unit. This can be
useful to consult when performing the main exercises.
- Check the article before each use for wear-and-tear or damage.
Check that all of the screw connections are securely in place before every training
session!
- Check all of the parts that are subject to wear-and-tear: The foam rolls, the seat and
backrest locking pins, and the weight bench joints.
- This article should only be used when in good order and condition. Only ever use
original spare parts.
- Use this article only when on a level, flat surface, and do not place it near stairs or on
a landing.
- Parents and persons in a supervisory capacity should be aware of their responsibilities
regarding children and their natural playfulness and curiosity characteristics.
Children will probably display these types of behavioural characteristics, which are,
unfortunately, incompatible with the intended use of this unit.
5
General Training Hints
- If you are a beginner, never train with weights that are oo heavy for you.
- Increase the intensity of your training programme gradually, and make sure that you
take sufficient breaks between sessions.
- Execute all training moves uniformly and not in a jerky and fast fashion.
- Make sure that you breathe in an even manner. Breathe out during the exertion phase
and in during the relief phase.
General Training Planning
- One training unit consists of between 10-20 exercise repeats.
- Each training unit should be repeated between 2-4 times.
- Between every training unit you should have a break of between 1-3 mins.
- To build up muscle mass you should work with less unit repetition and more weight
load. In order to build up stamina, work with less weight and more repetition of the
training units.
- Each training unit should begin with a warm-up session involving a lesser weight.
Parts list
A Footrest B Front stand
C Training bench D Retention bolts
AB
DC
6
Assembly
The training bench is largely pre-assembled. Only the front stand has to be assembled.
Open the front rack and put the front stand (B) into the rack, (Fig. 1).
Screw these parts together with the footrest (A), (fig. 2).
For a variation of exercises you can change the angle of the training bench.
Open the bench until the desired angle is reached.
Fix the bench with the retention bolt (D) (fig. 3).
You can also shift the angle of the seat.
Pull the retention bolt under the seat out and set the desired angle.
Afterwards, fix the bench together again with the retention bolt (fig. 3)
fig. 1 fig. 2 fig. 3
D
7
Training without barbells
Simple Crunches
Position:
Lay on your back on the flat bench with your legs angled in order to minimise a hollow
back (fig. 4).
Movement:
With the help of the stomach muscles, raise the upper back slightly so that the lower back
remains flat on the bench surface (fig. 5). Hold this position hold for a few seconds and
then lower the upper back again.
When doing this, do not pull your head upwards with your hands.
fig. 4 fig. 5
Sit-ups on the incline bench
Position:
Fold out the front stand of the training bench.
Arrange the leg padding height in such a way that the feet can be fixed, as shown in
(fig. 6). The upper body is bent slightly backwards.
Movement:
Slowly raise the upper body (fig. 7) and lower it again after a few seconds.
When doing this, do not pull your head upwards with your hands.
8
fig. 6 fig. 7
Leg-raising when bent over
Position:
Fold in the front stand of the training bench.
Laying on your back on the flat surface of the bench, angle your legs at an angle
of 90° in relation to your knees (fig. 8). Hold onto the leg padding with your hands.
Movement:
Pull your knees up towards your upper body, and whilst doing so, raise your pelvis
slightly, (fig. 9).
Then lower your pelvis and stretch your legs slightly forwards again.
9
fig. 8 fig. 9
10
Barbell training
(Barbells are not included)
Barbell presses on the flat bench
Position:
Laying on your back on the flat surface of the bench, the barbells should be held at arm’s
length over the shoulders, whereby the arms should be nearly straightened, (fig. 10).
Execution:
Lower the barbells by bending the elbow joint (fig. 11).
Then lift the barbells in an upwards direction once again.
Barbell presses on the incline bench
Set the angle of the bench to approx. 45°(fig. 12).
Same exercise routine as with barbell presses on the flat bench (fig. 10 & 11).
fig. 10 fig. 11
fig. 12 fig. 13
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