BM 450 notice.QXD
Contents
1. e MONTAGEM MONTA e SZEREL S AFWERKING O Z gt ea Z KAN lt N Z O ar co KAN N KAN e Z gt EXERCISES The basic exercises for harmoniously developing your muscle mass are described here PECTORALS D velopp couch 1 2 3 Back rest position 0 With the bench flat lying on your back grasp the bar from the cradle The handhold must be greater than the width of your shoulders Your arms and forearms must make a 90 angle at mid movement Your head should be res fing on the bench Your back should be completely flat To avoid any arching of the lumbar vertebrae you can place your heels on the bench or pull your knees in close to your chest Exercise Inhale while bringing the bar to your chest without letting it rest there then press the bar up smoothly while exhaling Your elbows should be wide apart your arms and your torso should make a 90 angle Muscles worked Pectorals triceps front of the shoulders Incline press Back rest position or 2 This position also works the pectorals but particularly the upper section of this muscle Decline press Back rest position Same exercise while lowering the angle of the bench This position also works the pectorals but especially the lower part of the muscle Dum2. MONTAGE ASSEMBLY MONTAJE gt ZUSAMMENBAU gt MONTAGGIO AFWERKING MONTAGEM gt MONTA e 323 SZEREL S CED pas utiliser l option tour poulie lorsqu elle est dans son lieu de rangement EN Do not use the pulley station when it is in its stored position ES No utilizar la opci n torre de polea cuando est en su lugar de almacenamiento Die Option Zugturm nicht verwenden wenn Sie in ihrem Verstauungsplatz ist CD Non utilizzare l accessorio torretta di trazione quando si trova nella sua sede di riposo De optie riemschijftoren niet gebruiken als die zich in zijn opbergplaats bevindt N o utilizar a op o rota o com roldana sempre que esta estiver dentro do 38 seu limite de alcance Nie u ywa element w dodatkowych kiedy znajduj si w schowku E FR DATAE ne haszn lja a csig s oszlop opci t amikor az a t rol si helyen van 8088 D part Initial position Partenza Ausgangsstellung Comienzo Vertrek D part Initial position Partenza Ausgangsstellung Comienzo D part Ausgangsstellung Initial position Comienzo Partenza Vertrek partida Arriv e End position Arrivo Endstellung Aankomst chegada koniec befejez s pocz tek Arriv e kezd s End position gt Arrivo B Endstel
3. Notice conserver Keep these instructions Bitte bewahren Sie diese Hinweise auf Istruzioni da conservare Conservar instrucciones Bewaar deze handleiding Instru es a conservar Zachowaj instrukcje RARA rizze meg a haszn lati tmutat t DOMYOS decathlon DECATHLON 4 Boulevard de Mons 59665 Villeneuve d Ascq France creation d decathlon com Made in China Hecho en China rH El 1 R f pack 958 818 CNPJ 8 R alisation EVOLUTION 32 69 250 500 NOTICE D UTILISATION GEBRUIKSHANDLEIDING OPERATING INSTRUCTIONS MANUAL DE UTILIZACAO MODO DE EMPLEO INSTRUKCJA UZYTKOWANIA GEBRAUCHSANWEISUNG ARAB ISTRUZIONI PER HASZNALATI UTMUTATO MONTAGE ASSEMBLY MONTAJE gt ZUSAMMENBAU gt MONTAGGIO AFWERKING MONTAGEM gt MONTA e 2 36 SZEREL S et 4 M10 x 80 20 x2 46 X3 M10 x 75 20 1 23 vi M 10 Ok I XC xio M10 x 50 20 M8 49 F X8 35 X13 8 40 20 M 10 44 G dumm Xl se L Sech Qum x sM xo D M8 x 16 M 8 XI 2 MONTAGE ASSEMBLY MONTAJE gt ZUSAMMENBAU gt MONTAGGIO AFWERKING MONTAGEM MONTA 3 35 SZEREL S
4. Seated with the back perfectly straight Adjust the leg developer so the foam pads are at ankle level when the feet are placed behind the roller pads Exercise As you exhale extend the legs Return to your starting position without letting the weights fall Do not completely lock your knees during the extension Muscles worked Quadriceps Seated extension 14 15 Leg flexing 20 21 Equipment 450 a short dumbbell Position Seated on the bench with your back straight Check that the plates are securely blocked by the collars Hold the dumbbell with both hands Exercise Bring the dumbbell down to the nape of your neck while inha ling Then raise the dumbbell up over your head while exhaling Only the forearms should move The elbows should not budge Muscles worked Triceps Back rest position Equipment BM450 iron plates for the leg developer Position Flat on your stomach on the bench in the decline position Adjust the leg developer so that the roller pads are at ankle level a close as possible to the heel Exercise Raise your heel as close as you can to your buttocks Return your leg to the starting position without dropping the load Your hips should not budge during the movement Muscles worked Hamstring ABDOMINALS CURL bar 16 17 Upper ABS 22 23 24 Back rest position 0 Equipment BM450 preacher curl bench Position Sit down facing the
5. of the product After assembly and prior to each use check to make sure that all adjustment mechanisms are tightly closed yet not over forced Always check the state of parts subject to the greatest wear In the event that your product deteriorates in some way immediate ly have all used or defective parts replaced by the After Sales Service department of the DECATHLON store nearest you and do not use the product until it has been fully repaired 10 Do not store the product in a humid environment near to a swim ming pool bathroom etc 11 To protect your feet during exercise always wear athletic footwear DO NOT wear full or hanging clothing which might get caught in the machine Remove all your jewelry Pull your hair back so that it doesn t bother you while exercising If you experience pain or dizziness while exercising stop imme diately and rest and then consult your doctor Keep children and domestic animals at a safe distance from the product at all times Do not place your hands or feet near to any moving parts Don t try to force the adjustment mechanisms For safety reasons never attempt to modify this product in any way While exercising do not arch your back but rather hold it straight Any assembly or disassembly of the product must be performed with care Maximum load of bar holder 110 Kg Maximum load of leg attachment 50 Kg Maximum load of pulley station 50 Kg Ma
6. preacher bench with your palms facing upwards Place your elbows on the preacher bench Exercise Grip the handle and curl it towards your chest whilst exhaling Lower the handle whilst inhaling Your elbows and chest should not move during the entire exercise Muscles worked Biceps arm flexors Position Lying on the bench The legs are bent at 90 and must remain bent during the whole movement Exercise Bring your chest to your knees as you exhale Return to the ini tial position Your legs must always form a 90 angle maximum with your torso Muscles worked Rectus abdominus specifically the upper part of the abdominals Lower ABS 25 26 Position Seated on the bench The legs are bent and form a 90 angle with the torso Exercise Raise your knees to your chest as you exhale Return to your star position that is with your legs making a maximum right angle with your torso Your legs should remain bent throughout the movement WARNING Consult your doctor before starting an exercise program This is particularly important for people over 35 or having had health problems before anf if you have not been working out for a long time Read all the instructions before use EXERCICES gt EXERCISES EJERCICIOS gt GRUNDUBUNGEN ESERCIZI OEFENINGEN EXERC CIOS e WICZE IZ GYAKORLATOK Initial position Partenza Ausgangsstellung Comienzo Vertrek partida poczatek kez
7. this equipment Keep this manual for future reference Serial number Decal SAFETY Warning to reduce the risk of serious injury please read the important precautions below before using the product Read all the instructions in this manual before using the product Use this product only in the way described in this manual Keep this manual during the product s service life This equipment must be assembled carefully and meticulously by an adult It is up to the owner to make sure that all of the product s users are properly informed on all the user precautions Domyos declines all responsibility for injury or for damage inflicted on any person or property caused by the purchaser or any other per son using this product Before changing positions and exercises or adjusting settings remo ve the weights and the bar support or any other option that may be on the bench Remove the weights progressively on each side of the bar Always put the locking hooks into position The product is intended for domestic use only Do not use the product in a commercial rental or institutional context For interior use only in a dry and dust free environment on a flat and solid surface and in a sufficiently large space Make sure there is sufficient space to move around the product in complete safety To protect the floor place a carpet under the apparatus It is up to the user to ensure adequate maintenance
8. EECH Aankomst chegada koniec befejez s BIA Aankomst chegada koniec befejez s Bi You have chosen a DOMYOS fitness machine and we wish to thank you for the trust you place with us We created the DOMYOS brand to enable all sports aficionadoes to remain at peak fitness This item was designed by sportsmen for sportsmen and women We would very much appreciate receiving any of your comments and suggestions about DOMYOS products To this aim the staff at your local store and the DOMYOS design department are at your disposal If you wish to write to us you can send us email at the following address domyos decathlon com We wish you enjoyable training sessions and hope that this DOMYOS item be a source of pleasure for yov INTRODUCTION The BM450 is a compact and versatile workout bench Training with this type of apparatus is designed to tone all of your muscle mass and improve your physical condition through a localized muscle by muscle workout The high level of resistance afforded by this product makes the BM450 your ideal companion as your workout evolves Backrest Pulley station Adjustable weights support Safety catch LEFT SIDE Biceps console Storage rack RIGHT SIDE Model CAUTION Serial N Read all warnings affixed to the product Write the serial number in the space above for future reference Read precautions and instructions in this manual before using
9. allow children on or around machine Replace label if damaged illegible or removed Keep hands feet and hairs away from moving parts MAXI 220 kg 480 5 50 kg 110 5 DP Shanghai 6 1 SIT 00000000 Prod 123456789 WC CNPJ 02 314 041 0001 88 decathlon creation TRADE WARRANTY DECATHLON guarantees this product for parts and labor under normal conditions of use for 5 years for the structure and 2 years for wear parts and labor starting on the date of purchase confirmed by the dote on the soles ticket DECATHLON S obligation in compliance with this warranty is limited to the product s replacement or repair at DECATHLON S convenience All the products for which the warranty is applicable shall be accepted by DECATHLON in one of its authorized service centers sent postage paid together with the proof of the purchase This warranty cannot be applied in the following cases Damage caused during transport Misuse or abnormal use Repairs done by people not authorized by DECATHLON The commercial use of the product concerned This trade warranty does not exclude the legal guarantee s applicable according to countries and or provinces DECATHLON 4 BOULEVARD DE MONS BP299 59665 VILLENEUVE D ASCQ France EXERCICES gt EXERCISES EJERCICIOS gt GRUNDUBUNGEN ESERCIZI OEFENINGEN EXERC CIOS WICZE ilz e GYAKORLATOK
10. bbell push up 4 5 Back rest position 0 Same position as for the bench press Instead of grasping the bar take a short dumbbell in each hand Start with arms extended without locking the elbows above the chest Exercise Inhale open your arms up wide in such a way as to bring your arms down to the level of your torso Your elbows should remain slightly bent Don t bring the dumbbells any lower than bench height so as not to strain the shoulder joints Then raise the dumbbells back up over your chest as you exhale Muscles worked Pectorals front of the shoulders Pullover 6 7 Equipment BM450 A short dumbbell Back rest position 0 Same position as for the bench press Grasp the short dumbbell with your 2 hands while checking that the iron plates are securely blocked by the collors Start with arms semi extended dumbbell above the chest Exercise Inhale expanding your rib cage lower your arms behind your head in such a way as to bring the dumbbell down to bench level While exhaling raise the dumbbell up over the chest The back should remain abso lutely flat and must not arch Muscles worked Pectorals triceps latissimus dorsi muscles DORSALS Behind neck pull downs 8 Back rest position 0 Position Sit facing the pulley tower with your arms holding the T bar with a wide grip Exercise Pull the bar down to the nape of your neck whilst inhaling Slowly return to the
11. d s DES D part Initial position Partenza Ausgangsstellung Comienzo Vertrek partida pocz tek kezd s Ausgangsstellung a Comienzo Vertrek partida poczatek kezd s E Arriv e End position Arrivo Endstellung llegada Aankomst chegada koniec befejez s Initial position Partenza Ausgangsstellung Comienzo Vertrek partida poczatek kezd s HR Arriv e End position Arrivo Endstellung llegada Aankomst chegada koniec befejez s Arriv e End position Arrivo Endstellung Llegada Aankomst chegada koniec befejez s S EXERCICES gt EXERCISES EJERCICIOS gt GRUNDUBUNGEN ESERCIZI OEFENINGEN EXERC CIOS e WICZE ilz e GYAKORLATOK D part Initial position Partenza Ausgangsstellung D part Comienzo Initial position Vertrek Partenza partida Ausgangsstellung poczatek D part Initial position Partenza D part Initial position Partenza Comienzo Vertrek partida poczatek kezd s 2 kezd s Comienzo Vertrek partida poczatek kezd s Comienzo Vertrek partida Ausgangsstellung pocz tek kezd s BR Arriv e End position Arrivo Endstellung Arriv e End position Arrivo Endstellung Llegada End position Arrivo Endstellung Llegada Arriv e End position Arrivo Endstellung Llegada Aankomst chegada koniec befejez s befejez s
12. lung Arriv e End position Arrivo Endstellung llegada Aankomst chegada koniec befejez s
13. nd tear The weight holders are height adjustable Rotate the knob a quarter turn to unlock it the knob outwards adjust the height release the knob and retighten it to lock it ADJUSTMENT Weight holders Adjusting the backrest and seat The incline position of the backrest can be adjusted horizontally move the backrest support bar to the desired position To adjust the incline posi tion of the seat use the hook underneath it Bicep rest and pulley station Folding The bicep rest and the pulley station can be stored at the rear of the machine when not in use Their respective operating positions are located at the front of the machine in the opening on the leg attachment 4 always make sure that the bench is in locked position after folding or unfolding it The warning decals shown on this page have been placed on the product in the locations shown below If a decal is missing or illegible please contact your nearest DECATHLON store and order a free replacement decal Place the decal on the product in the location shown MAXI 110 kg 240 Ibs 50 kg 110 5 Misuse of this product may result in serious injury Read user s manual and follow all warnings and operating instruc tions prior to use Do not
14. starting position whilst exhaling without resting the weights Do not pull the bar further down than the nape of your neck Muscles worked latissimus dorsi back of shoulders Chest pulls 9 Position Same exercise as Behind Neck Pull downs but instead you pull the bar down to the base of the front of the neck You can use a large or nar row grip palms facing up or down Exercise Keep your back straight whilst doing this exercise Your back should not move backward or forward during this exercise Muscles worked latissimus dorsi back of shoulders Neck development 10 11 Back rest position 0 Exercise Hold the bar with a grip wider than the width of your shoulders Bring the bar down behind your neck whilst inhaling Breath out whilst pushing the bar above your head tensing your arms without completely loc king your elbows Muscles worked Outer deltoids TRICEPS French press 12 13 Position Same as for the bench press Grasp the bar in the middle with a tight grip a handhold of roughly 20 cm Exercise Bring the bar towards the front while inhaling Lift the bar back up while exhaling Only the forearms should move The elbows the torso and the arm should not participate in the movement Muscles worked Triceps arm extensors THIGHS Leg extensions 18 19 Back rest position 0 Equipment BM450 iron plates to be placed on the leg developer Position
15. ximum weight of the user on the bench with this load 220 kg Never use the pulley station in its storage position at rear of pro duct Always use it in its operating location at the front of the pro duct see drawing Always check that the bench is in locked position the chrome knob is tightened after folding or unfolding it TRAINING RECOMMENDATION For optimum training we advise you to follow the following recom mendations e If you are a beginner work out for several weeks using light weights to accustom your body to muscular activity Before each session begin with a cardiovascular warm up warm up floor and stretching exercises or do sets without weights Increase the weights progressively When working out use regular and smooth movements Always keep your back straight Do not arch or bend the back during exercises e If you are a beginner do sets of 10 to 15 reps carrying out 4 sets per exercise Alternate the muscular groups that you work on Do not work all muscle groups every day instead spread out your workouts over the week Example of a training schedule MONDAY PECS TRICEPS TUESDAY SHOULDERS ABS WEDNESDAY BACK BICEPS THURSDAY REST FRIDAY THIGHS ABS SATURDAY SUNDAY REST MAINTENANCE To prevent perspiration damaging the upholstery use a towel to dry the upholstery after each use Lightly grease moving parts to improve their effectiveness and to avoid unnecessary wear a
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