HG 60-2 HG 60-2
Contents
1. NOTICE D UTILISATION GEBRUIKSHANDLEIDING OPERATING INSTRUCTIONS MANUAL DE UTILIZACAO MODO DE EMPLEO INSTRUKCJA UZYTKOWANIA GEBRAUCHSANWEISUNG ARB ISTRUZIONI PER L USO HASZN LATI UTMUTATO Notice conserver Keep these instructions Bitte bewahren Sie diese Hinweise auf Istruzioni da conservare Conservar instrucciones Bewaar deze handleiding Instruc es a conservar Bevar vejledningen Zachowaj instrukcje Date LU Orizze meg a haszn lati tmutat t R alisation EVOLUTION 32 69 250 500 DOMYOS decathlon DECATHLON 4 Boulevard de Mons 59665 Villeneuve d Ascq France creation o d decathlon com Made in China Hecho en China 158 FR El rev R f pack 526 316 CNPJ 02 314 041 0001 88 HMIOx85 25 HM10x80 25 HM10x70 25 10 75 25 10 50 15 HMI 0x25 207 OE S PERRO m amm xi7 0 32 WE WER 71122222 27 AFWERKING MONTAGEM MONTA SZEREL S e O e lt gt t Nn N e2. Model Serial Write the serial number in the space above for future reference 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 Serial number Decal EX ERCISES THE Here are the basic exercises to harmoniously develop your muscles For exercises using the low pulley the maximum load is 30kg 6 lbs Lower pulley pull 6 POSITION Seated on the ground the back straight block your feet on the footrest of the apparatus EXERCISE Grab the short bar with your palms facing the ground While inhaling and filling your rib cage bring the bar to the level of your navel pul ling your elbows towards the rear Return to the start position while exhaling without resting Your chest should form a right angle in relation to your thighs during all the movements Do not lean forwards or backwards MUSCLES WORKED Dorsals back of the shoulders lower part of the back Also relies on the biceps TRAPEZIUS 7 POSITION Standing facing the HG60 with the feet resting on the metal plate grab the short pulling bar fastened to the lower pulley with the palm of your hands downwards EXERCISE Bring the bar to the base of your neck while inhaling Your elbows must be above your hands during the entire exercise MUSCLES WORKED trapezius muscles deltoids participation of the
3. POSITION Standing in profile in relation to the HG60 in the direc tion of the lower pulley place the ankle strap on the leg farthest from the apparatus EXERCISE With the leg stretched move the leg away from the other leg then return to the start position MUSCLES WORKED Abductors Gluteals 17 POSITION Standing facing the HG60 in the direction of the lower pulley place the strap on the ankle EXERCISE With the leg stretched pull the leg to the back Return to the start position MUSCLES WORKED Gluteals POSITION Standing facing the HG60 with the feet resting on the metal plate your elbows firmly against your body With the knees slightly bent or one foot slightly in front of the other to protect the lumbar muscles during the exercise Grab the short bar fastened to the low pulley with your hands the palm of your hands pointed upwards EXERCISE Bring the bar to your chest while exhaling Bring the bar down wards while inhaling The elbows and trunk must not move during the exercise MUSCLES WORKED biceps arm flexors VARIATION IN THE MOVEMENT sit down with your elbows placed on the preacher bench and curl the bar towards your chest whilst exhaling FOREARMS POSITION In a seated position the forearms on the biceps rest Hold the short pulling bar located on the lower pulley The palms of the hand should be facing downwards Possible variant the palms facing downwards EXERCISE Mo
4. biceps POSITION Kneeling in profile to the front of the HG60 hold the pulling handle located in the lower pulley The back should be kept straight throu ghout the exercise EXERCISE Breathing out bring the slightly bent arm up to shoulder level Bring the weight back without posing it to chest level Work in series one shoulder after the other MUSCLES WORKED External deltoids TRICEPS e 2 A POSITION Standing facing the HG60 The knees slightly bent or one foot slightly in front of the other to protect the lumbar region during exercise The hands hold the short fixed bar on the high pulley The palm of the hands facing the ground or upwards The elbows should remain pressed against the torso throughout the movement EXERCISE Pull the bar downwards breathing out Bring it towards the chest breathing in Only the forearms should move The elbows and torso should not be part of the movement MUSCLES WORKED Triceps 17 15 Sitting press 1 POSITION Set the height of the handles so they are at the level of your chest Sat on the seat lie your back flat against the back Take hold of the hori zontal or vertical handles EXERCISE Breath in push the press lever forwards breathing out pull the press handle breathing in without resting MUSCLES WORKED pectorals triceps front shoulders Butterfly 2 POSITION Sat on the seat lie your back
5. caught in moving parts Remove jewellery utterfly 2 An adult should do the assembly of the appliance This appliance 11 Tie long hair so that it does not get in the way when exercising Backrest Housing should be assembled without haste 12 If feel pain or dizziness while exercising stop immediately rest a while and consult your doctor 13 Keep children and pets away from the product at all times 14 Keep hands and feet away from moving parts 15 Before starting an exercise program you should consult a doctor to make sure that there are no counter indications especially if you have not practiced any sport for several years 16 Do not let setting devices extend outward 17 Do not tinker with your HG 60 18 Keep your back straight when using the product Do not arch your back 19 Any assembly or disassembly of the product must be performed with care 20 Maximum user weight 110 kg 242 pounds 3 It is up to the owner to make sure that all of the product s users are properly informed on all the user precautions 4 DOMYOS disclaims all responsibility concerning claims for injury or for damages suffered by any persons or property arising from the nor mal or abnormal use of this product by the purchaser or by any other person 5 The product is intended for domestic use only Do not use the pro duct in a commercial rental or institutional context 6 Use the product indoors away from moisture and dust
6. N EXERC CIOS WICZE 312 GYAKORLATOK 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 you PRESENTATION The HG 60 is a compact and multipurpose body work appliance Training on this type of appliance aims at toning up all of your muscles and improving your physical fitness by locally working on each muscle Its great resistance allows the HG 60 to accompany you in your progress T bar SAFETY Warning to reduce the risk of serious injury please read the important precautions below before using the product 1 Read all the instructions in this manual before using the product Use 10 Always wear p shoes to protect the feet while exercising this product only in the way described in this manual Keep this manual Wear appropriate clothing when exercising DO NOT wear loose clo during the product s service life thing that could get
7. O gt ar ca gt n v lt SOS 0005009 RRS 9600000 5 SY 2 XXIX XXII NS 6 090006000600 QQS S S lt XS gt 2 xD 92 65 KS RS 2 5 QS 25 22 25552525259 CRESS BR RRR SLES 25 RIRIS Oo SLRS 22 252522 5 5 5 e OQ 5 e 22 22 20 oe 22 5 SS 25 SKS Qno SLRS S555 000900900000 99 SSG 5 e e 25 5 e 0 22 22 RR ORR 4 5 e 5 ie C LI 2 lt 2 2529 2 X of 5 WSS SK SOY SRY QO lt gt 5 2 LS 090505060500 RLS 5 LS H H H H H H H H H H H Bm mmm mmm mi EXERCICES EXERCISES EJERCICIOS gt GRUNDUBUNGEN ESERCIZI OEFENINGE
8. flat against the back Place the forearms against the padded sleeves Your arm should at a right angle to your chest EXERCISE Breath in push the sleeve breathing out with the inside of the forearms Use the elbows rather than the hands to exercise pressure Come back to the original position breathing in and without resting the load MUSCLES WORKED pectorals triceps major back muscles Pull over 3 POSITION Sat properly straight on the seat against the back The arm slightly bent holding a lattissimus bar palms facing the ground shoulder width apart EXERCISE Breath in and fill your chest with air drop your arms towards the thighs to shoulder level breathing out come back up breathing in and expanding your chest Your back must remain in a straight position against the back the elbows must remain slightly bent MUSCLES WORKED pectorals triceps major back muscles DORSALS POSITION Seated facing the back rest with the arms holding the lattissi mus bar with a wide grip EXERCISE Pull the bar to the back of the neck while inhaling Return slo wly to the start position while exhaling without resting Do not pull the bar lower than your neck MUSCLES WORKED Pectorals dorsals latissimus dorsi back of the POSITION Raise the seat back of the HG60 to 90 Same exercise as above but this time bringing the bar to the top of the chest You may place your hands with a wide or tight grip with the palm
9. on a level and solid surface and in a clear area Be sure there is enough space for safe access to the HG 60 and passage around the product Cover the floor beneath the product for protection 7 It is the user s responsibility to ensure efficient maintenance of the appliance After assembling the product and before each use check that the attachment elements are well tightened without extending Check the state of wear and tear parts 8 In the event of damage to your product have all worn out or defec tive parts replaced immediately by the After Sales Service of your nea rest DECATHLON store and do not use the product before it is com pletely repaired 9 Do not store the product in a humid place edge of swimming pool bathroom WARNING Consult your doctor before starting an exercise program This is particularly important for people over 35 or having had health problems before and if you have not been working out for a long time Read all the instructions before use MAINTENANCE To avoid perspiration damaging the saddle use a towel or wipe the saddle after use Slightly grease moving parts to improve their operation and avoid unnecessary wear REAR Handle for Seated Press station Biceps console Seat RIGHT SIDE Weight leg T Rear foot ower pulley Weight selection arm LEFT SIDE Pull handle FRONT 1620 L 1020 x 2070 63 x L 40 x H 81 inch
10. r provinces DECATHLON 4 BOULEVARD DE MONS BP299 59665 VILLENEUVE D ASCQ France
11. rogressively increase the loads Training schedule example MONDAY PECTORALS TRICEPS TUESDAY SHOULDERS ABDOMINALS WEDNESDAY BACK BICEPS THURSDAY REST FRIDAY THIGHS ABDOMINALS SATURDAY SUNDAY REST Do all the movements with regularity without jerks For beginners work in series of 10 to 15 repetitions vay A series per exercise Alternate the muscular groups Do not work all the mus cles every day but distribute your training Always finish your training with a stretching session intended to relax the muscles worked on THE EX ERCISES Leg bending 14 POSITION Standing facing the HG60 Place the front of the leg against the foam on the seat Bring the foot behind the leg sleeve Adjust the leg so that the sleeve is at ankle level as close as possible to the heel Slightly incli ne your chest forwards and hold the grips EXERCISE One leg at a time bring your heel as close as possible to your buttocks Bring the leg back to the initial position without letting the weight fall Your hip must not move during this exercise MUSCLES WORKED ischio tibial muscles Adductors 15 POSITION Standing in profile in relation to the HG60 in the direc tion of the lower pulley place the ankle strap on the leg closest to the apparatus EXERCISE With the leg stretched pull the leg towards the other leg then go beyond it Return to the start position MUSCLES WORKED Adductors Adductors 16
12. towards the bottom or towards the top EXERCISE Keep your back flat while performing the exercise Your back should not move during the exercise MUSCLES WORKED Dorsals latissimus dorsi back of the shoulders 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 MAXIMUM ALLOWABLE WEIGHT 110 kg 242 Ibs Z WARNING e Misuse of this product may result in serious injury Read user s manual and follow all warnings and operating instructions 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 Z WARNING Keep clear of this area DOMYOS decathlon EN 957 1 5 ASTM F1250 F2276 16CFR1303 GB17498 DPP DP Shangai Model 3310596 Made in CHINA creation Order 2004 UTILIZATION For optimal training you are advised to follow these few recommenda tions If you are a beginner start by training for several weeks with light weights to accustom your body to body work Warm up before each session with some cardiovascular work series without weights or warm up and stretching exercises on the ground P
13. ving the wrists push the bar up as high as possible then return to the initial position as low as possible The exercise must be done in complete amplitude The wrists should be rotated The forearms and arms should not move THIGHS Leg extension 13 POSITION In a seated position the back wedged into the back The hands firmly grip the bars on each side of the seat EXERCISE Extend the legs breathing out Come back to the initial position without letting the weight down Do not lock the legs completely during an exten sion MUSCLES WORKED Quadriceps 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 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 o
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