Hudora 76748 Instrucciones De Montaje página 4

INSTRUCTIONS ON ASSEMBLY AND USE
EN
CONGRATULATIONS ON PURCHASING THIS PRODUCT!
Please read these instructions carefully. The instructions are an integral component 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: Sling Trainer
Item number: 76748
Weight: approx. 770 g
Maximum user weight: 150 kg
Purpose: Workout equipment for an effective whole body workout, with respect to
strength, coordination, stability and mobility.
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
1 x Sling trainer (see parts list) | 1 x Net bag | 1 x Warning sign | 1 x These instructions
Other items are meant to facilitate safe transportation and are not required for the installation and
use of the product.
SAFETY INSTRUCTIONS
• 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 avoid any physical risks. Please consult
your doctor, if in doubt.
• In order not to compromise your security, you should only use the original parts that are inclu-
ded in the delivery.
• ATTENTION! This product is not a toy! Children must be allowed to exercise only under super-
vision.
• Your use of this product is carried out at your own risk.
• Ensure prior to each workout that you have ample space and that the workout area is free from
objects. The workouts should only be carried out on flat and non-slip surfaces.
• CAUTION! Do not fasten the Sling Trainer to fastening points with rough surfaces or sharp
edges. Your fastening point should be stable and secure. Ensure prior to each workout that the
structure can withstand your weight, by firmly tugging on the Sling Trainer. Improper fastening
of the product can lead to falls. Risk of injury! Proper fastening should be checked prior to each
use. Do not use the product under extreme climatic conditions, such as exposure to extreme
heat.
• Pay attention to the maximum allowable user weight, as specified in the section „Technical
specifications".
• Do not jump into the loops. Do not stand in the bottom loop of the handle piece.
• CAUTION! Insofar as you anchor the product on a door, you should exclusively work on the
side of the door that remains UPSTREAM, when the door is opened. Lock the door and use the
enclosed warning sign. The opening of the door during the workout can lead to injury. Ensure
that the Sling Trainer cannot bang against the door, since this can cause serious damage.
• CAUTION! The Sling Trainer must not be used as a strap for tugging, lifting or securing of loads.
FASTENING
• The Sling Trainer is suitable for fastening on doors, trees or poles with circumferences of up to
60 cm. In case you want to use the Sling Trainer outdoors, you should select a fastening point
at a height of 2.10 to 2.70 m.
• In order to anchor the Sling Trainer on a door, first connect the loops of the door anchor (a) and
safety harness (c) with the snap hooks (b). For better length adjustment, the safety harness (c)
disposes over a plurality of loop. Place the door anchor (a) over the door. Make sure that the
belt of the door anchor (a) is not twisted and close the door (lock the door). Use the enclosed
warning sign.
• In order to fasten the Sling Trainer to a suitable branch or pole, first hook the snap hook (b)
into the last loop of the safety harness (c) and then wrap the safety harness (c) several times
around the fastening point. Subsequently hook the snap hook (b) into one of the other loops of
the safety harness (c).
• In case you have selected a tree as a fastening point, make sure that you only use strong
branches for the fastening of the Sling Trainer. Always use a tree protection to prevent damage
to the tree. In case you have selected a smooth rod as a fastening point, wrap the safety
harness (c) several times around the rod to prevent slipping.
• In order to be able to use the Sling Trainer, with only one hand, both handles (f) need to con-
nected to each other. In order to do this, you have to lead the handle (f) of the left hand through
loop(s) of the right handle. Then accordingly follow the same procedure for the other handle (f).
In order to fix the structure, the handle that is intended to be used (f), should be firmly tugged
tight.
USAGE INSTRUCTIONS
LENGTH ADJUSTMENT
The length of the Sling Trainer can be arbitrary varied.
• In order to alter the length of the belt straps, first open a buckle of the belt strap (d). Now pull
the belt strap (d) to the desired length and then allow the buckle to snap in again. Subsequent-
ly follow the same procedure to accordingly adjust the length of the other side of the belt strap
(d). The length setting should be the same on both sides of the belt strap (d). The green flaps
should thereby have the same distance to the buckle.
• We recommend two settings for the exercises described below:
All images are examples of the design.
Setting 1
Stand directly under the suspension of your Sling Trainer. Neutral starting position: Allow the arms
to hang loose at your side. Adjust the slings, so that the handles are at the height of your hands,
slightly below your pelvis.
Setting 2
Starting position as in setting 1. Adjust the slings, so that the handles have an elbow-length di-
stance from the ground.
Workout with Sling Trainer
Do not overtax yourself and always adjust the exercises as well as the scope of the exercises to
your performance level. Always allow for at least one day of rest between two workout sessions
and only gradually increase the intensity of your workout. Beginners should start with 8 - 12 repe-
titions per exercise. Non-novices can increase the intensity of their workout to 3 sets, with 8 - 12
repetitions per exercise. It is more important to ensure that you perform the movements in a slow,
controlled and proper manner, than the number of repetitions. In the case of all exercises it should
be ensured (applicable for both hands) that the fingers grip the handle from the one side and the
thumb grips the handle from the other side.
WARM UP
Warm up before each training session. Walking or running on the spot and light stretching exer-
cises are excellent for warming up.
EXERCISE SUGGESTIONS
1. Rowing (Setting 1)
Stand under the suspension point of the Sling Trainer. Grasp the handles firmly in your hands and
move back as far as possible, so that the slings and your arms are fully stretched. The palms of
your hands should face each other. Pull the shoulders back and downwards. While maintaining the
tension of the slings upright, take two steps forwards. Your body is now in an oblique position. Up-
per body and legs form a straight line (the butt must not deviate downwards, knees are stretched
out). (Picture 1A) Pull yourself up. Place the hands laterally to the chest. The elbows are bent at an
angle backwards (Picture 1B). Return to Position A in a slow and controlled manner.
Intensity: With your feet closer to the suspension point.
2. Sling Push Ups (Setting 1)
Stand under the suspension point and firmly grasp the handles. The back of the hands should face
forwards. Stretch out the arms, spaced out at shoulder width, obliquely forwards and downwards.
Move forward only as far as possible, such that the tension in the slings is maintained and keep
your hands about 20 cm lower than shoulder height in front of you (Arms are stretched out). Stand
on the soles of the feet and take two steps back (Picture 2A). Bend the arms to roughly a 90° angle.
Elbows should point outwards. The hands should be spread slightly apart so that they are used for
propping below the elbow (Picture 2B). Return to Position A. Ensure that the hips remain straight
(Do not bend!) and the hands always remain lower than the shoulders.
Intensity: With your feet further back towards the suspension point.
3. Triceps Press (Setting 1)
Start below the suspension point and firmly grasp the handles. The back of the hands should face
forwards. Move forwards and stretch out the arms, spaced out at shoulder-width, forwards and
upwards. The hands are at eye level, the slings are under tension. Take two small steps backwards
and stand on the balls of your feet (Picture 3A). Bend the arms until they are next to the side of
the head, at forehead height. Keep arms parallel. The hands should remain in view (Picture 3B).
Return to Position A.
Intensity: With your feet further back towards the suspension point.
4. Slow Mountain Climber (Setting 2)
Kneel in front of your Sling Trainer and place one foot after the other into the loops. The rear part
of the feet should face downwards. Walk with hands two steps forward. The wrists should be
positioned under the shoulder joints, the fingertips should point forwards. Stretch out one leg and
slightly lift the pelvis. Then stretch out the second leg. You should initially lift the pelvis slightly
higher (prevent sagging in the lower back!). Keep legs closed and calmly hold the position. (Picture
4A) Beginners should hold this position for 10 seconds. Then lower the knees one after the other,
back onto the floor. As soon as the position can be held with ease, draw a knee up to the chest
(Picture 4B) and then stretch out the leg again. Alternately right / left.
5. Knees In & Out (Setting 2)
Start in the supporting position as described under 4. (Picture 5A) Now concomitantly draw up
both knees to the chest (Picture 5B) and stretch them out again, in order to return to position A.
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 become 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.
Place the Sling Trainer loosely together after use and store it in the carrying bag. If necessary,
remove sweat with clear water and you should before packing the Sling Trainer, allow it to dry
without exposure to heat.
DISPOSAL ADVICE
At the end of the product's life, please dispose of it at an appropriate collection point provided 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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