Technical Specifications - Hudora 76745 Instrucciones De Montaje

INSTRUCTIONS ON ASSEMBLY AND USE
EN
CONGRATULATIONS ON PURCHASING THIS PRODUCT!
Please read these instructions carefully. The instructions are an integral com-
ponent of the product. Therefore, please store them and the packaging carefully
in case questions arise in the future. Please always include these instructions
when giving the product to a third party. This product must be assembled by
an adult. This product is not designed for industrial use. The use of the product
requires certain capabilities and skills. Always adjust according to the age of the
user and use for the purpose it has been designed for.

TECHNICAL SPECIFICATIONS

Item: Vinyl dumbbells 1kg || Vinyl dumbbells 2kg
Item number: 76745 || 76746
Purpose: Dumbbells for fitness workout and for increasing the workout
effects of gymnastic exercises.
If you have assembly problems or would like further information on the product,
we have all you need and more at http://www.hudora.de/.
CONTENTS
2 x dumbbell
1 x these instructions
Other parts which may be included with the delivery in some circumstances are not
required.
SAFETY INSTRUCTION
• Please read the user guide and especially the safety instructions carefully
before using this product.
• ATTENTION! This product is not suitable for therapeutic purposes! Make sure
that you are fundamentally healthy before the start of the training to any
physical risks. Please consult your doctor, if in doubt.
• ATTENTION! This product is not a toy! Children must be allowed to exercise
only under supervision.
• Never attempt to carry out the exercise abruptly or in a slovenly manner! The
best thing is to plan your exercise with a qualified fitness instructor.
USAGE INSTRUCTIONS
TRAINING-TIPS
1. Warm up: Warm up before every training session. Marking time or running
on the spot, stretching and slight stretching exercises are outstandingly sui-
table for warming up.
2. Respiration: Correct respiration plays an important role in training. Breathe
calmly and uniformly. Never hold your breath during training. Breathe out
when exerting yourself, i.e. when bringing the weight up to the body. Breathe
in when lowering the weight away from the body, so that you develop enough
power for the next repetition.
3. Clothing and space: Wear comfortable sportswear for training and ensure
that you have sufficient space around you for the implementation of the ex-
ercise. You should always wear trainers and you should never train with bare
feet, sandals, stockings or hose.
4. Training tactics: Do not overtax yourself and always adapt the exercises
and the scope of exercise to your condition. Begin initially with only a few
minutes and then increase slowly from week to week. Place a minimum of
one day's pause between two training sessions. Basically, you should consult
your doctor before beginning an exercise program.
5. Cooling down: Cool yourself off after the training with light stretching ex-
ercises or stretching. In this way, the pulse rate can sink slowly and the
body regenerates faster for the next exercise, since the metabolism waste
(lactates) can be reduced better by the concluding movements.
6. Increase difficulty: If you are so good that you can manage to carry out the
training session over a long period, you can raise the level of difficulty of the
training.
7. Health: Interrupt the exercise program immediately if you feel any cramp in
the muscles during the exercises or if general pains occur. Contact a doctor
for your own safety.
All images are examples of the design.
EXERCISE PROPOSALS
1. Squat & Press Up
Stand with feet spaced out at shoulder width; tips of your toes pointing slightly
outward. The knees should be slightly bent. Hold the dumbbells at shoulder
height. The hand palms should face forwards, the elbows should point down-
wards. (Picture 1A) Bend the knees and lower your butt backwards as far as
possible, as if your intention is to sit on a small stool. The back should be kept
straight. The eyes should face forwards. (Picture 1B) Straighten up again and
thereby stretch out the arms upwards. You should press the shoulders down-
wards. (Picture 1C) Return to Position A. 15- 20 repetitions, 2 sets.
2. Arm Extension
You should start on all-fours. The knees should be positioned below the pelvis;
the wrists should be positioned below the shoulder joints. Press out from your
shoulders. Take a dumbbell in your hands and bend your arm to a 90° angle. The
upper arm should be propped against the upper body. (Picture 2A) Stretch out
the arm (Picture 2B), and return to position A. 15- 20 repetitions, 2 sets.
3. Biceps Curl & Lunge
Take a big step back and hold the dumbbells at your sides. You should shift most
of your weight onto to the front leg. The hand palms should face forwards. (Pic-
ture 3A) Bend your legs and fold the arms. The elbows should point downwards;
the hands should be raised to the shoulders. The hand palms should face the
body. (Picture 3B) Stretch out the arms and legs again, in order to return to po-
sition A.15 repetitions, 2 sets.
4. Front & Side Lift
In your starting position, you should stand with the feet spaced out at hip width
(the knees should be slightly bent) and hold the dumbbells in your hands. (Pic-
ture 4A) Slightly stretch out the arms (elbows should remain slightly bent!) and
raise them forwards up to shoulder height. The hand palms should face down-
wards. (Picture 4B) Lower the arms and return to position A. Now slightly stretch
out the arms again (elbows should remain slightly bent!) and raise them side-
ways up to shoulder height (Picture 4C). Lower the arms and return to position
A. 15 repetitions, 2 sets.
MAINTENANCE AND STORAGE
Use a dry or damp cloth only to clean the product; do not use special cleaning
agents! Check the product for damage or traces of wear and tear before and
after each use. Do not make any structural changes. For your own safety, please
use original spare parts only. These can be sourced from HUDORA. If parts be-
come damaged or if sharp edges or corners should develop, the product may not
be used any more. If in any doubt, please contact our service team (http://www.
hudora.de/service/). Store the product in a safe place where it is protected from
the elements, cannot be damaged, and cannot injure anyone.
DISPOSAL ADVICE
At the end of the product's life, please dispose of it at an appropriate collection
point in your area. Local waste management companies will be able to answer
your questions on this.
SERVICE
We make every effort to deliver faultless products. If faults do arise however, we
put just as much effort into rectifying them. You can find numerous information
on the product, replacement parts, solutions to problems and lost assembly
manuals at http://www.hudora.de/service/.
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