Kompernass KH 6003 User Manual [sv]
A
WORKOUT SET
KOMPERNASS GMBH · BURGSTRASSE 21 · D-44867 BOCHUM
www.kompernass.com
ID-Nr.: KH6003-09/08-V2
WORKOUT SET
Operating instructions
KUNTOILUSETTI
Käyttöohje
TRÄNINGSSET
Bruksanvisning
KH 6003
KH 6003
This training set comprises the following items:
Harjoitussarja sisältää seuraavat tuotteet:
Till detta träningsset hör följande artiklar:
Bending bar (KH 6003/2)
Vääntöjousi (KH 6003/2)
Armstärkare (KH 6003/2)
Workout Set
Use of our training equipment will enable you to exercise certain parts of your body at any time while only
requiring minimum space.
Regular exercise will help you to achieve a new body feeling and improved posture. Your body should become
more balanced and flexible as well as stronger and more toned.
Kuntoilusetti
Harjoittelulaitteet vievät vain pienen tilan, ja niillä voi vahvistaa milloin vain tiettyjä kehon osia.
Säännöllisellä harjoittelulla on positiivinen vaikutus kehon olemukseen ja ryhtiin. Harjoittelun tavoitteena on
parantaa kehon tasapainoa ja lisätä elastisuutta, voimaa ja sulavuutta.
Träningsset
Med vår träningsutrustning kommer du alltid att kunna träna vissa kroppsdelar även vid minimalt utrymme.
Regelbunden träning kommer att ge dig ny kroppskänsla och bättre hållning. Din kropp kommer att bli mer
balanserad, mer elastisk, kraftigare och smidigare.
Abdomen/Back trainer(KH 6003/4)
Vatsa- ja selkälihaslaite (KH 6003/4)
Mag- och ryggtränare (KH 6003/4)
Flex band expander (KH 6003/3)
Rintalihaslaite (KH 6003/3)
Flexbandsexpander (KH 6003/3)
Push-up handles (KH 6003/1)
Punnerruskahvat (KH 6003/1)
Armhävningshandtag (KH 6003/1)
Hand grips (KH 6003/5)
Käsipuristimet (KH 6003/5)
Handstärkare (KH 6003/5)
CONTENT PAGE
Designated use 2
Before you use the training set … 2
Safety information 2
Exercises, basic information 3
Bending bar exercises (KH 6003/2) 4
Abdomen/Back trainer exercises (KH 6003/4) 7
Flex band expander exercises (KH 6003/3) 14
Push-up handle exercises (KH 6003/1) 16
Exercise using the hand grips (KH 6003/5) 20
Care and maintenance 21
Technical tests 21
Disposal 21
Importer 21
Warranty & Service 21
Read the operating instructions carefully before using the appliance for the first time and preserve this
booklet for later reference. Pass the manual on to whomsoever might acquire the appliance at a later date.
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WORKOUT SET
Designated use
The devices in the Training Set are designed for
exercising at home. They are not suitable for medical or commercial purposes.
Before you use the
training set …
Check whether the products display any transport
damage or damage of any other kind. If this is the
case, do not use the device but rather notify your
dealer. The operating instructions are based on the
standards and regulations applicable in the European Union. Please observe specific national guidelines and laws if using the devices outside the EU.
Before starting training, please read the safety
information and operating instructions carefully
to ensure that you best utilise all of the possibilities provided by the Training Set. If the Training
Set changes hands, please remember to include
the operating instructions with the equipment.
Safety information
• Please use the equipment for the exercises depicted in these instructions only.
• Do not use the enclosed flex bands for any other
purpose, e.g. for towing, clamping or the like.
• Always inspect the training equipment for damage and wear before use. If you detect cracks in
the plastic components or tears in the flex bands,
for example, replace these parts with original
spare parts and do not use the respective device
until it has been repaired. Please pay particular
attention to the rubber flex bands for the expander, abdomen/back trainer as well as the rubber
in the push-up handles.
These parts are subject to the most wear.
Danger for children!
Children can get caught in the packing film and
suffocate.
• Do not allow children to play with the packaging
film.
• The training devices are not toys. Do not let children play with them. When the devices are not in
use, keep them out of the reach of children.
- 2 -
Health risk posed by strain!
Incorrect or prolonged training can strain your
body and impair your health.
• If you have not exercised for a longer period of
time, have any cardiac, circulatory or orthopaedic problems or suffer from pressure sensitivity
caused by weak connective tissue, varicose veins,
injuries or open wounds, you should consult your
doctor before commencing training. Inform your
doctor of the type of training device you wish to
use and undergo a general fitness check. To be
on the safe side, take these operating instructions
with you when you visit your doctor.
• Do not exercise if you are sick or feel unwell.
• Pregnant women should only start or continue
exercising after consulting their doctor.
• Do not eat anything approx. one hour before
exercising. Do not exercise if you are tired or exhausted. Only exercise wearing close-fitting, comfortable and cellular clothing as well as the appropriate sports shoes.
• Before you start the actual training exercises, you
should always warm up your muscles by performing stretching exercises. Increase the level slowly and make sure that you take enough breaks.
Risk of colds!
Training in a draughty area can impair your
health.
• Ventilate the training area well during your exercises but also ensure that there are no draughts.
Exercises, basic information
• Perform all of the exercises slowly and in a
flowing and controlled manner.
• Make sure that you have enough space when
exercising. Do not hold your breath during the
exercises. Try to breathe out when flexing your
muscles and breathe in when relaxing them
again.
• Beginners or those who have not exercised for
some time should train 8 to 11 repeats per exercise.
• Advanced users should train 12 to 25 repeats.
• If you are unable to retain the prescribed position
due to tiredness, stop doing the respective exercise.
• Increase the scope of training slowly and appropriately.
• Take a break of 3 to 5 minutes after each exercise and relax your muscles during this time.
• Conclude your training by doing stretching exercises.
• Please also observe the safety information from
page 2 on and for the individual devices.
• The graphics depict the main muscle areas targeted by the respective exercise.
- 3 -
Bending bar exercises (KH 6003/2)
Safety information
• Please note that the bending
bar is a strong spring which
can cause injury if it is allowed
to spring back unintentionally.
• Only press the bending bar
ends towards each other so
that the handles are parallel.
• Users with long hair should tie
their hair back when exercising with the bending bar in order to avoid hair getting
caught between the springs.
• Too intensive training or sudden muscle relaxation can
strain your wrists and elbows.
Introduction
The bending bar comprises two
non-slip handles which are connected by a strong and flexible
spring. During training, you should
bend and straighten the bending
bar slowly, evenly and without any
jerky movements. Only press the
handles towards each other so
that they are parallel.
Exercise 1:
Biceps bend
1. Stand with your feet apart,
your knees slightly bent and
your back straight.
2. Grip the handles from the bottom and pull your navel
slightly inwards
3. Press the ends of the device together so that the spring
bends downwards.
4. Return the handles to the original position and repeat the
exercise.
5. Breathe out when pressing the
handles together and breathe
in when relaxing them.
- 4 -
The graphic depicts the main
muscle areas targeted.
Exercise 2:
Chest bend
1.Stand with your feet apart,
your knees slightly bent and
your back straight.
2. Grip the handles from the
bottom and pull your navel
slightly inwards.
3. Press the ends of the device
together so that the spring
bends upwards.
4. Return the handles to the original position and repeat the
exercise.
5. Breathe out when pressing the
handles together and breathe
in when relaxing them.
The graphic depicts the main
muscle areas targeted.
- 5 -
Exercise 3:
Upper chest bend
1. Sit on a stable chair which is
so high as to allow your thighs
and calves to form rightangles
and keep your back straight.
2. Grip the handles from above.
3. Lift the bending bar over your
head.
4. Bend the bending bar by drawing your elbows together in
such a way that the spring
bends backwards.
5. Breathe out when pressing the
spring together and breathe in
when relaxing it.
The graphic depicts the main
muscle areas targeted.
- 6 -
Abdomen/Back trainer
exercises (KH 6003/4)
Risk of injury!
Always wear sports shoes when exercising with
this device so as to prevent your feet from
slipping out of the foot sections.
Safety information
• The bands stretch to a maximum length of 1.20
metres which should not be exceeded.
• Injuries can be caused by the bands springing
back in an uncontrolled manner.
• Never use the abdomen/back trainer without the
red safety wedge as the whip effect can cause
injury in the event of a band becoming detached.
• Too intensive training can strain your joints.
Introduction
The abdomen/back trainer comprises a non-slip
handle and a foot section with loops which are linked by a maximum of three flex bands. The flex
bands are secured against becoming detached by
a red safety wedge.
• Use as many flex bands as to enable you to perform an exercise from start to finish with eight to
ten repeats.
• Choose the central position if using a single flex
band and the two outside positions if using two
flex bands.
• During training, pull the abdomen/back trainer
apart slowly and evenly and then relax slowly
and evenly.
Removing the flex bands
Foot section
Red safety wedge
Hand
section
Fig. 1
1. Remove the red safety wedge from the foot and
hand section (Fig. 1) ensuring that none of the
parts kink or snap. The safety wedges are secured to the hand and foot sections via a flex band.
2. Press the black securing clamps on the flex bands
and push the flex bands out of the holder.
- 7 -
3. After removing the requisite number of flex
bands, reinsert the red safety wedges (Fig. 2).
Stretch length and forces
Length in cm Force in N
(10 N = 1 kg)
120 190 N ± 10 %
The strap material is made from natural substances
which, during the manufacturing process, are
subject to natural fluctuations. Because of this, in
individual cases irregular measurement results can
occur, however, they do not impair the safety of the
product.
Fig. 2
- 8 -
Exercise 1:
Biceps curl
1. Sit on a stable chair which is
so high as to allow your thighs
and calves to form rightangles
and keep your back straight.
2. Insert your feet into the loops
and secure the abdomen/
back trainer on the floor.
3. Grip the handles from below.
4. Position your elbows at your
waist.
5. Keeping your wrists straight, lift
the handles towards your
shoulders and then return to
the starting position.
6. Breathe out when bending
your arms and breathe in
when stretching them.
7. Repeat this movement in the
same position approx. 8 to 10
times.
The graphic depicts the main
muscle areas targeted.
- 9 -
Exercise 2:
Back shaping
1. Sit on a stable chair which is
so high as to allow your thighs
and calves to form rightangles
and keep your back straight.
2. Insert your feet into the loops,
stretch your feet a little towards
the front and secure the abdomen/back trainer on the floor.
3. Grip the handle from below
and pull towards your chest.
4. Breathe out when pulling and
breathe in when relaxing.
5. Repeat this movement in the
same position approx. 8 to 10
times.
The graphic depicts the main
muscle areas targeted.
- 10 -
Exercise 3:
Full body training
1. Stand in the abdomen/back
trainer loops with a straight
back and your knees slightly
bent.
2. Pull your navel slightly inwards.
3. Grip the handles from above
and move your elbows outwards.
4. Pull the handles upwards close
to your body and then return
them as far as your hips. Breathe out when pulling upwards
and breathe in when lowering
the handles.
5. Repeat this movement in the
same position approx. 8 to 10
times.
- 11 -
The graphic depicts the main
muscle areas targeted.
Exercise 4:
Abdominal muscle
trainer
1. Lie on your back.
2. Insert your feet in the loops,
bend your legs and secure the
abdomen/back trainer firmly
on the floor.
3. Guide the flex band through
your legs.
4. Grip the handles from above,
pull them as far as you can towards your chest and look upwards
5. Raise your head and shoulders
and relax the band. Breathe
out when pulling and breathe
in when relaxing the flex band.
6. Repeat this movement in the
same position approx. 8 to 10
times.
- 12 -
The graphic depicts the main
muscle areas targeted.
Exercise 5:
Strengthening the
abdominal and thigh
muscles
1.Insert your feet in the loops
and lie on your back.
2. Guide the flex band through
your legs, grip the handles
from above and pull as far as
your abdomen.
3. Bend your legs, raise them and
stretch against the resistance
without lowering them onto the
floor.
4. Retract your legs again.
Breathe out when stretching
your legs and breathe in when
retracting them.
5. Repeat this movement in the
same position approx. 8 to 10
times.
The graphic depicts the main
muscle areas targeted.
- 13 -
Flex band expander exercises
(KH 6003/3)
Safety information
• The bands stretch to a maximum length of 1.70
metres which should not be exceeded.
• Injuries can be caused by the bands springing
back in an uncontrolled manner.
• Never use the expander without the safety caps
as the whip effect can cause injury in the event of
a band becoming detached.
• Too intensive training can strain your joints.
Introduction
The expander comprises two handles which can be
linked by a maximum of four flex bands. The flex
bands are secured against becoming detached by
a cap.
When exercising, pull the expander apart slowly
and evenly and then allow it to retract again.
Use as many flex bands as to enable you to perform an exercise from start to finish with eight to ten
repeats.
Choose the central position if using a single flex
band and the two outside positions if using two flex
bands. If you wish to use three flex bands, use the
two outside positions and the central one, and only
use the outside positions if you wish to exercise with
four flex bands.
Removing the flex bands
1. Press one of the yellow flex band ends towards
the handle. This pushes the black cap upwards
enabling it to be removed (Fig. 1).
2. Slide the yellow end of the flex band which you
wish to remove upwards. Turn it through 90°
(Fig. 2).
3. Pull the yellow flex band end downwards and
out of the handle (Fig. 3).
4. Replace the black cap.
5. Perform steps 1 – 4 on the other handle, too.
Black cap
Fig. 1
- 14 -
Fig. 2
Fig. 3
Exercise:
1. Stand with your feet apart, your knees slightly
bend and your back straight.
2. Hold the flex band expander in front of your
chest with your arms at rightangles.
3. Splay your arms to the side.
4. Return the handles to the starting position.
5. Breathe in when stretching the flex band expander and breathe out when relaxing it.
6. Repeat this movement in the same position ap-
prox. 8 to 10 times.
Elongation length and forces
Length in cm Force in N
120 118 N ± 10 %
140 160 N ± 10 %
160 212 N ± 10 %
170 235 N ± 10 %
Max. elongation: 170 cm
(10 N = 1 kg)
The strap material is made from natural substances
which, during the manufacturing process, are
subject to natural fluctuations. Because of this, in
individual cases irregular measurement results can
occur, however, they do not impair the safety of the
product.
The graphic depicts the main muscle areas
targeted.
- 15 -
Push-up handle exercises (KH 6003/1)
Mounting the push-up handles
1. Press the spring button A.
2. Push the bars B into the stand until the spring button clicks into
place in the hole C.
Safety information
• The maximum user weight for the push-up handles is 100 kg.
• Place the handles on a stable, non-slip, even and horizontal surface.
Introduction
The push-up handles comprise a handle with two nonslip
plastic feet which protect your wrists when exercising.
Exercise 1:
Forward push-up
1. Go down on your knees.
2. Position the push-up handles
on the floor at the width of
your shoulders, stretch your
body and keep your back
straight.
3. Support yourself on the
handles using your wrists.
4. Stretch your arms (not full
length) to raise your upper
body.
5. Bend your arms to lower your
upper body.
6. Breathe out when raising your
body and breathe in when
lowering.
7. Repeat this movement in the
same position approx. 8 to 10
times.
A
B
C
The graphic depicts the main
muscle areas targeted.
- 16 -
The graphic depicts the main
muscle areas targeted.
Exercise 2: Triceps
1. Sit on the floor between the
two handles.
2. Support yourself on the handles keeping your wrists straight.
3. Stretch your legs keeping your
heels on the floor.
4. Stretch your arms fully to raise
your upper body.
5. Bend your arms to lower your
upper body. Breathe out when
raising your body and breathe
in when lowering.
6. Repeat this movement in the
same position approx. 8 to 10
times.
- 17 -
The graphic depicts the main
muscle areas targeted.
Exercise 3:
1. Sit on the floor and position
the handles on the floor beside your hips.
2. Support yourself on the handles keeping your wrists straight.
Stretch your legs keeping your
heels on the floor.
3. Raise your right leg until your
toes are at eye level and then
lower it again.
4. Once your right leg is back on
the floor, raise your left leg.
5. Breathe out when raising your
leg and breathe in when
lowering.
6. Repeat this movement in the
same position approx. 8 to 10
times.
- 18 -
The graphic depicts the main
muscle areas targeted.
Exercise 4:
1. Sit on the floor and position
the handles on the floor beside
your hips.
2. Support yourself on the handles keeping your wrists straight.
3. Stretch your legs keeping your
heels on the floor.
4. Raise your pelvis until your
body is aligned.
5. Return your pelvis to the starting position.
6. Breath out when raising your
pelvis and breathe in when lowering it again.
7. Repeat this movement in the
same position approx. 8 to 10
times.
- 19 -
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