BM 160 - Domyos
Contents
1. Arriv e Aankomst End position chegada Arrivo koniec Endstellung befejez s yada Arriv e End position Initial position P Arrivo Partenza Ausgangsstellung Endstellung Comienzo Llegada Vertrek Aankomst partida chegada pag 44 An n Pornire Sosire Za iatok Koniec Za tek Konec BIA koniec You have chosen piece of fitness equipment by DOMYOS We thank you for your confidence in us We have created the DOMYOS brand to provide a way for all athletes to stay in shape This is a product created by athletes for athletes We would like to receive your comments and suggestions concerning DOMYOS products Therefore your store team and the DOMYOS product design departments are ready to listen If you would like to write to us please send an e mail to the following address www decathlon com We wish you successful training and hope that you will enjoy using this DOMYOS product INTRODUCTION The BM160 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 BM160 your ideal companion as your workout evolves adjustable anti tip hook weights support biceps console LEFT SIDE BACK back2. MONT 23 MONTAGE ASSEMBLY MONTAJE MONTAGE MONTAGGIO AFWERKING e MONTAGEM MONTA SZEREL S Zuvapuo ynon e MONTAJ MONT MONT 23 MONTAGE ASSEMBLY MONTAJE MONTAGE MONTAGGIO AFWERKING e MONTAGEM MONTA SZEREL S Zuvapuo ynon e MONTAJ MONT MONT 23 EXERCICES EXERCISES EJERCICIOS GRUND BUNGEN ESERCIZI OEFENINGEN e EXERC CIOS WICZE GYAKORLATOK A Z K H Z E Z e Exercitii CVI ENIE CVI EN D part m initial position Partenza Ausgangsstellung Comienzo Vertrek partida poczatek kezd s Evapen Pornire Za iatok D part Initial position Partenza Ausgangsstellung Comienzo Arriv e End position Arrivo Endstellung Llegada Initial position Partenza Ausgangsstellung Comienzo Vertrek partida poczatek kezd s Evap n Za tek Pornire Za iatok th Vertrek partida poczatek kezd s Aankomst chegada koniec befejez s Evap n Pornire Za iatok Za tek Arriv e Aankomst End position chegada koniec befejez s Sosire Koniec Konec Arriv e Aankomst End position chegada Arrivo koniec Endstellung befejez s Ll
3. DORSALS ONE ARM ROW 15 Equipment 160 short dumbbell Position With the bench flat place one knee on it Bend from your lower back with the arm of the same side supporting you Your back must remain flat parallel to the bench during the exercise Pick up the short dumbbell with your free hand Exercise As you inhale bring the dumbbell up to the level of your hips Then return to your starting position as you exhale Muscles worked latissimus dorsi muscles 16 17 Equipment BM160 pair of dumbbells Position Seated on the bench back perfectly straight one dumbbell in each hand Exercise As you exhale raise your slightly bent arms up to your shoulders As you inhale lower them to a resting position at the level of the waist Muscles worked Deltoids LEG EXTENSIONS 18 Equipment BM160 iron plates to be placed on the leg developer Position 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 rol ler 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 Equipment BM160 iron plates for the leg developer Position Flat on your stomach on the bench in the decline position posi tion 0 Adjust the leg developer so that the roller pads are at ankle l
4. 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 299 59665 VILLENEUVE D ASCQ France EXERCISES The basic exercises for harmoniously developing your muscle mass are described here PECTORALS BENCH PRESS 1 2 3 Equipment BM1 60 One bar minimum 1m55 Iron plates Put the bench in position 1 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 90 angle at mid movement Your head should be res ting on the bench Your back should be completely flat To avoid any arching of the lumbor 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 Same exercise while raising the angle of the BM1 60 bench by up to 30 Put the bench in position 2 or 3 This position also works the pectorals but particularly the upper section of this muscle DECLINE PRESS Put the bench i
5. BM 160 NOTICE D UTILISATION GEBRUIKSHANDLEIDING O8nyizs OPERATING INSTRUCTIONS MANUAL DE UTILIZA O INSTRUC IUNI DE UTILIZARE MODO DE EMPLEO INSTRUKCJA U YTKOWANIA N VOD POU ITIE GEBRAUCHSANWEISUNG HASZN LATI TMUTAT N VOD K POU IT ISTRUZIONI PER L USO ARAR Notice conserver Keep these instructions Conservar instrucciones Bitte bewahren Sie diese Hinweise aut Istruzioni da conservare Bewaar deze handleiding Instru es a conservar Zachowaj instrukcj Orizze meg a haszn lati tmutat t Odnyies PUAGEN A se p stra instruc iunile N vod je potrebn uchova N vod je t eba uchovat DOA YO S decathlon DECATHLON 4 Boulevard de Mons 59665 Villeneuve d Ascq France creqtion CHW decathion com Made in Turkey Hecho Turqu a E 1 R f pack 308 152 CNPJ 02 314 041 0001 88 R alisation EVOLUTION 32 69 250 500 31 x6 GD x8 M8x16 6 35 8 5 06 M8x56 39 10 0011 12 01 08 8 80 40 16 x2 m 010 10 65 oy 5 T 10 76 MIO M10x80 43 x2 G MONTAGE ASSEMBLY MONTAJE MONTAGE MONTAGGIO AFWERKING e MONTAGEM MONTA SZEREL S e MONTAJ MONT
6. 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 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 fo the greatest wear In the event that your product deteriorates in some way immediately 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 fo 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 12 Pull your hair back so that it doesn t bother you while exercising 13 If you experience pain or dizziness while exercising stop immedia tely and rest and then consult your doctor 14 Keep children and domestic animals at a safe distance from the product at all times 15 Do not place your hands or feet near to any moving parts 16 Don t try to force the adjustment mechanisms 17 For safety reasons never attempt fo modify this product in any way 18 While exercising do not arch you
7. board adjustment bar 25 73 kg BM 160 56 12 lbs 180 x 148 9 x 73 cm 46 5 x 59 x 29 inch Model CAUTION Serial N Write the serial number in the space Read all warnings affixed to the product above for future reference Read precautions and instructions in this manual before using this equipment Keep this manual for future reference a 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 An adult should do the assembly of the appliance 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 remove 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 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
8. e ral 4 series per exercise Alternate muscle groups Do not work all your muscles every day but rather spread your wor kout out over several days For an optimal workout consider the following recommendations If you are a beginner start by working out for several weeks with light weights to get your body accustomed to a muscular workout Example of a sound workout schedule Warm up before each session with a cardio vascular workout MONDAY PECTORALS TRICEPS several series without weights or floor exercises to warm and TUESDAY SHOULDERS ABDOMINALS stretch the muscles Increase weights gradually WEDNESDAY BACK BICEPS Perform all movements regularly and smoothly THURSDAY REST FRIDAY THIGHS ABDOMINALS SATURDAY SUNDAY REST 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 products 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
9. egada D part Vertrek Initial position partida Partenza poczatek Ausgangsstellung kezd s Comienzo Sosire Koniec Konec BGK Evapen Pornire Za iatok Za tek Arriv e End position Arrivo Endstellung Llegada Aankomst chegada koniec befejez s Sosire Koniec Konec Depart Initial position Partenza Ausgangsstellung Comienzo Arriv e End position Arrivo Endstellung Llegada Vertrek Evapen partida Pornire poczatek Za iatok kezd s Za tek Hauano Aankomst chegada koniec befejez s Initial position Partenza Ausgangsstellung Comienzo Vertrek partida poczatek kezd s Evapen Za tek Pornire Za iatok HZ EXERCICES EXERCISES EJERCICIOS GRUND BUNGEN ESERCIZI OEFENINGEN e EXERC CIOS WICZE GYAKORLATOK A Z K H Z E Z e Exercitii CVI ENIE CVI EN D part Initial position Partenza Ausgangsstellung Comienzo Vertrek partida poczatek kezd s Evap n Pornire Za iatok Za tek D part Initial position Partenza a Ausgangsstellung Eng position Comienzo Vertrek partida a Hayan koniec befejez s Pornire Za iatok Angn Za tek Sosire gt Koniec Konec Arriv e
10. evel 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 UPPER ABS 20 21 22 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 To give greater intensity to the exercise you may use the bench as a sit up board Put the bench in the decline position stabilize the leg developer with a strap and sit on the bench blocking your feet with the roller pads LOWER ABS 23 24 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 ting position that is with your legs making a maximum right angle with your torso Your legs should remain bent throughout the movement To give greater intensity to the exercise you may use the bench as a sit up board Put the bench in the decline position stabilizing the leg developer with a strap Lying on your back your head positioned next to the leg developer hold on to the knee supports and bend y
11. n position O Same exercise while lowering the angle of the bench This position also works the pectorals but especially the lower part of the muscle DUMBBELL PUSH UP 4 5 Equipment BM1 60 A pair of short dumbbells 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 BM160 A short dumbbell Position 1 Same position as for the bench press Grasp the short dumb bell with your 2 hands while checking that the iron plates are securely blocked by the collars 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 TRICEPS FRENCH PRESS 8 9 Equipment BM160 bar and iron plate Position Same as for the bench p
12. our legs Lift your legs up to your chest WARNING Consult your doctor before starting an exercise program This is particularly important for people over 35 or having had health problems before Read all the instructions before use MAINTENANCE To prevent perspiration from damaging the upholstery use a towel or wipe down the upholstery after each use Lightly grease moving parts to improve functioning and avoid premature wear
13. r back but rather hold it straight 19 Any assembly or disassembly of the product must be performed with care 20 Bar cradle maximum load bar brackets alone 100 kg 230 165 21 Leg developer maximum load 50 120 lbs 22 Maximum user weight on the bench with this load 210 kg 430 Ibs CONTROLS The warning decals shown this page have been placed on the product in the locations shown below If a decal is missing illegible please contact your nearest DECATHLON store and order a free replacement decal Place the decal on the product in the location shown MAXI MAXI 100 kg 230 Ibs 210 kg 430 Ibs 2 O Z WARNING e Misuse of this product may result in serious injury MAXI 50 kg 120 Ibs 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 DECATHLON 4 bd de Mons 59665 Villeneuve d Ascq France F 33 3 20 50 00 EN 957 1 5 ASTM F1250 F2276 16CFR1303 GB17498 Model 3310596 in CHINA decathlon creation For beginners work by series of 10 to 15 repetitions in gen
14. ress 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 SEATED EXTENSION 10 11 Equipment BM1 60 a short dumbbell Position Seated on the bench with your back straight Check that the pla tes 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 CURL bar 12 13 Equipment A bar and plates Position Standing grasp the bar palms of the hand facing up elbows glued to the torso with knees slightly bent or one foot slightly in front of the other to protect the lumbar vertebrae Exercise Bring the bar to your chest while exhaling Lower the bar down while inhaling The elbows and torso should not budge during the whole movement Muscles worked Biceps arm flexors CURL dumbbells 14 Equipment Pair of short dumbbells Position Standing or seated on the 160 take the dumbbells Exercise While exhaling alternately bring the dumbbells to your shoul ders by bending your arms Muscles worked Biceps
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