PA 350 - Domyos
Contents
1. NOTICE D UTILISATION GEBRUIKSHANDLEIDING OPERATING INSTRUCTIONS MANUAL DE UTILIZACAO MODO DE EMPLEO INSTRUKCJA UZYTKOWANIA GEBRAUCHSANWEISUNG ISTRUZIONI L USO HASZN LATI TMUTAT DOMYOS Notice conserver Keep these instructions Bitte bewahren Sie diese Hinweise auf Istruzioni da conservare Conservar instrucciones Bewaar deze handleiding Instrug es a conservar Zachowaj instrukcje AA Orizze meg a haszn lati tmutat t DOMYOS decathlon DECATHLON 4 Boulevard de Mons 59665 Villeneuve d Ascq France Ca decathlon com Made in China Hecho en China 138 8 Ref pack 950 532 CNPJ 02 314 041 0001 88 Realisation EVOLUTION 32 69 250 500 You have chosen a DOMYOS fitness machine and we wish to thank you 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 this2. your back legs bent holding the bar very tightly With arms almost stret ched bring the bar down behind your head or at the level of the fore head Bring the bar back to vertically above the shoulders The elbows must remain fixed
3. DOMYOS item be a source of pleasure for you ZA WARNING e 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 allow children on or around machine Replace label if damaged illegible or removed Keep hands feet and hairs away from moving parts 110 kg 240 lbs 147 x 74 x 34 cm 58 x 28 x 13 inch Model Serial N Write the serial number in the space above for future reference WARNING Keep clear of this area 12616 DECATHLON 4 bd de Mons 59 650 Villeneuve d Ascq FRANCE Model 3403284 DP Shangai STT 00000000 Prod 123456789 MADE IN CHINA ECHO EN CHINA CAUTION Read all warnings affixed to the product Read precautions and instructions in this manual before using this equipment Keep this manual for future reference PRESENTATION The PA350 is an abdominal board which can be transformed into a flat board In addition to exercise for strengthening the abdominals rebuilding the bust rebuilding the legs the 50 allows you with a pair of dumb bells or a weighted bar to exercise the shoulders the pectorals the arms and the back SAFETY e This machine must only be assembled by adults e Ask your doctor for advice before starting the training pro gramme Attentively read all the advice as to th
4. to your original position while breathing in your stomach muscles should remain contracted Your head and your shoulders should not be relaxed Start the movement again while breathing out EXERCISE VARIANT for a better localization of oblique muscles do the exercise while alternatively bringing together a shoulder and the opposite knee Raising the legs 2 This exercise will more specifically develop the lower part of the stomach muscles Set the board s slant according to the degree of difficulty and the intensity you want for this exercise Lie down on your back grab the upper prop spurs with your hands MOVEMENT DECOMPOSITION With your knees bent Start the exercise with your thighs at a 90 angle with your chest It is useless to bring the legs down too far Furthermore you run the risk of placing your back in hyperextension Bring together your knees and your shoulders while breathing out Your knees should remain bent The hollows should remain slightly off of the board so as to contract your stomach muscles You should always think of contracting your stomach muscles To do so think of bringing your pubis and your sternum together in order to crea te the stomach muscles contraction Come back fo your original position while breathing in without bringing your legs down too low Pap Be When raising the chest do not place your hands behind your neck You could try to help yourself by pulling on your arms and
5. e 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 e Misuse or abnormal use Repairs done by people not authorized by DECATHLON e 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 EXERCISES ABDOMINALS This exercise will more specifically develop the upper part of the stomach muscles Set the board s slant according to the degree of diffi culty and the intensity you want for this exercise Sit down on the board so as to prop the front of your feet on the lower foot props MOVEMENT DECOMPOSITION Starting position seated on the board place your hands along the body at chest or front level Breathe in and lean backward without ever going beyond an angle superior to 90 between your thighs and your chest It is useless to go beyond that point Furthermore if you lean backward too far you could injure your self in the loins While puffing curl yourself up so as to bring your chin close to your knees Think of curling up so as to contract your stomach muscles by bringing together your sternum and your pelvis Come back
6. e utilization of the equip ment before beginning your training The equipment s safety level can only be maintained if it is regularly checked Immediately replace any deficient compo nents and do not use the equipment until it is repaired e Place your fitness equipment a sufficiently large area so as to be able to use it safely and on a stable base with a good leveling Do not leave children to play near the machine whilst you train Do not allow children to use the machine Suitable for those weighing less than 110 kg 15 stone Maximum load user weight of barbells 200 kg TRAINING Start by warming up with short series without forcing yourself Exercise your muscles in series Choose 3 exercises per session and do 4 series of 10 to 15 repeats MAINTENANCE To avoid having sweat stains on your board and to keep it looking nice clean the equipment with a cloth soaked in soapy water Regularly check the tightening of all screws Do not store the board a damp place near a swimming pool bathroom etc 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 date on the sales ticket DECATHLON S obligation in compliance with this warranty is limited to the product s replacement or repair at DECATHLON S convenience All th
7. injure yourself When raising the chest only rest the small of the back on the board Your thighs and your chest should be at a maximum angle of 90 throughout the whole exercise Do not lean backward during the raising of the chest and do not tend to lower your legs during the raising of the legs Press with barbells 3 This overall exercise brings into play all the pectorals upper part of body On your back legs crossed elbows at 90 Push the two barbells upwards Your lumbars must remain in contact with the board while this effort is going on This exercise calls for control and co ordination of both arms unlike the press with one bar Isolated 4 This exercise brings the pectorals into play individually and exercises the outer part at the beginning of the movement On your back legs crossed elbows half bent 120 Bring the barbells to the vertical position moving them together until they touch The position of the elbows does not change during the movement The palms of the hands must face each other to bring the pectoral muscles into play as much as possible Pull over 5 This exercise brings the upper part of the pectorals into play It enables you to exercise the opening of the thoracic cage On your back legs crossed the disc of the barbell held in the palms of your hands Move the barbell to behind your head then bring it back in front of you vertically above your eyes Ensure that the disc fas
8. teners are correctly tightened before starting this exercise Rowing with one arm 6 This exercise bring the middle and lower part of the back into play Use your palms and knees to bring your back to a horizontal position Bring the barbell to the level of your waist while breathing in bringing your elbow as high as possible Your back must not move during this move ment Press with barbells 7 This exercise brings the outer deltoids into play Seated on a bench with the back straight Bring the barbells up to the level of your shoulders Push the barbells upwards while breathing out Do not arch you back in order to push Side lifts 8 This exercise brings the outer deltoids into play Seated back straight elbows not locked Bring the barbells up to above the horizontal while Seated extension 9 gt er a g Q o 2 ES 5 a a 2 o 5 nn jar al Zu 5 gt n 5 a lt 5 a 37 e gt 5 a 5 o internal external vessels Seated hands together on the disc of the bar bell With arms straight up let the barbell come down behind your head Do not arch your back Bring you arms back to the vertical position while breathing out Ensure that the disc fasteners are correctly tightened befo re starting this exercise Lying extension 10 This exercise brings the triceps into play external and internal vessel On
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