Workout Bench - HB-1328

4 – 13

Kuntopenkki - HB-1328

14 – 23

Träningsbänk - HB-1328

24 – 33

Træningsbænk - HB-1328

34 – 43

Trainingsbank - HB-1328

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

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

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

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

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

Read through the instruction manual carefully before use.

Make sure you keep the instructions for future reference!

List of contents

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

- 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

- 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.

C Training bench D Retention bolts

A

B

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.

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.

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

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

Alkuasento:

Selinmakuulla penkillä, jalat koukistettuina, jotta vältetään notkoselkä (kuva 4).

Harjoitus:

Vatsalihasten avulla nosta hieman selän yläosaa, selän alaosan pysyessä penkillä

Säädä jalkapehmusteen korkeus niin, että jalat voidaan kiinnittää kuten näytetään

(kuva 6). Ylävartalo on taivutettu hieman taaksepäin.

Harjoitus:

Nosta ylävartalo hitaasti ylös (kuva 7) ja laske se muutaman sekunnin kuluttua.

Älä vedä päätä käsillä ylöspäin.

Harjoitukset käsipainoilla