Insportline AB100 Bedienungsanleitung

USER MANUAL –EN

IN 20844 Adjustable bench inSPORTline AB100 TC-003

2 
 
CONTENTS 
SAFETY INSTRUCTIONS....................................................................................................................... 3 
PARTS LIST............................................................................................................................................ 4 
ASSEMBLY ............................................................................................................................................. 5 
STEP 1................................................................................................................................................. 5 
STEP 2................................................................................................................................................. 6 
STEP 3................................................................................................................................................. 6 
STEP 4................................................................................................................................................. 7 
STEP 5................................................................................................................................................. 7 
STEP 6................................................................................................................................................. 8 
STEP 7................................................................................................................................................. 8 
STEP 8................................................................................................................................................. 9 
EXERCISE INSTRUCTIONS .................................................................................................................. 9 
MAINTENANCE .................................................................................................................................... 11 
ENVIRONMENT PROTECTION ........................................................................................................... 11 
TERMS AND CONDITIONS OF WARRANTY, WARRANTY CLAIMS................................................. 11 
 
 

SAFETY INSTRUCTIONS

•Read the manual carefully before assembly and using the device to avoid injury. Instruct other

users about security.

•Only assemble, maintain and use the product according to the manual. Do not make

unauthorized product modifications.

•Regularly check all bolts and nuts. Check for damage or wear on a regular basis. Do not use a

damaged or worn product.

•Exercise reasonably. If you feel dizzy, stop exercising and contact your doctor.

•Before starting an exercise, do warm up exercise.

•Consult your physician before starting the exercise program. This is especially necessary if

you are over 35 years old or have health complications.

•Keep away from children and animals. Only an adult may assemble and use the equipment.

•After installation, check all components. If you find any deficiency, contact service.

•Be especially careful during assembly. Use the assistance of another adult for greater safety.

•Improper or excessive exercise may cause serious health problems or injuries. Check all

safety rules. Instruct other potential users about possible risks.

•Wear suitable clothes during exercise. Avoid too loose clothes that is easy to be stuck. Wear

sport shoes.

•All parts must be checked regularly and replaced immediately if necessary. Repairs must be

done by specialist service.

•Follow all safety instructions. Read all labels and warnings carefully.

•Keep your limbs away from moving parts. Choose only allowed weight and do not overextend

yourself.

•No adjustable part can prohibit user from movement.

•Do not use the device outdoors or near water.

•Only for one person at the time. Do not modify the product.

•Place the machine on a flat and solid surface. Use a protection mat to protect the floor. Keep

away from other equipment in the room min. 0.6 m.

•Children, people with reduced mental or physical capabilities can use the device only under

adult supervision.

•Category H: (according to EN 957) for home use.

•WARNING: Overextending during training can cause serious injury or death. If you feel dizzy,

stop exercising immediately.

•Weight limit: 200 kg

PARTS LIST

No.

Name

Picture

Qty

Main frame

Bend frame

Backrest bracket

Seat bracket

Backrest

Seat

Stabilizer with wheels

Stabilizer

Backrest adjustable rod

Seat adjustable rod

Bolt

Elongated washer

Big washer

Small washer

Nut

Wrench

Allen key

ASSEMBLY

STEP 1

Attach the stabilizer (8) to the main frame (1) with 2x bolts (11), 4x washers (14) and nut (17).

STEP 2

Attach the stabilizer (7) to the main frame (1) with 2x bolts (11), 4x washers (14) and 2x nuts (17).

STEP 3

Remove the bolts (2) from points A and B. Insert the bent frame (2) into the main frame (1) and secure

with the bolts and washers removed.

STEP 4

Remove the bolt, axle and washer from the saddle bracket (4) and secure the saddle bracket (4) to the

bent frame (2) with the bolt, axle and washer removed.

STEP 5

Attach seat adjustable rod (10) to the main frame (1) with the bolt (12), 2x washers (15) and the nut

(17). Connect seat adjustable rod (10) and the saddle bracket (4) using the bolt (12), the 2x washers

(15) and the nut (17).

STEP 6

Remove the bolt, axle and washer from the large backrest bracket (3). Attach the backrest bracket (3)

to the bent frame (2) using the bolt, axle and washer.

STEP 7

Attach the rod (9) to the main frame bracket(1) with the bolt (12), 2 washers (15) and the nut (17).

The rod (9) must have a handle in the same direction as the rod (10).

Attach the rod (9) to the support bracket (3) with the bolt (12), 2 washers (15) and the nut (17).

STEP 8

Attach the backrest (5) and seat (6) with 8x bolts (13) and 8x washers (16).

EXERCISE INSTRUCTIONS

Exercise is beneficial to your health, improves physical condition, shapes muscles and, in combination

with a calorie-balanced diet, leads to weight loss.

1. WARM UP

This phase serves to improve the blood circulation of the whole body and to warm up the muscles, to

reduce the risk of convulsions and muscle injury. We recommend performing the stretching exercises

below. When dragging, stay in the end position for approximately 30 seconds, do not make sudden

movements and do not vibrate.

2. EXERCISING

This phase is the most physically demanding part. Regular exercise strengthens the muscles. You can

determine the tempo yourself, but it is very important that it is the same throughout the exercise. Heart

rate should be within the target zone (see figure below).

This phase should last at least 12 minutes. Most people exercise for 15-20 minutes.

3. COOLDOWN

This phase serves to soothe the cardiovascular system and relax the muscles. It should take

approximately 5 minutes. You can repeat warming up exercises or continue exercising at slower pace.

Stretching your muscles after exercise is extremely important - you need to avoid sudden movements

and vibrations.

With improved fitness, you can lengthen and increase exercise intensity. Train regularly, at least three

times a week.

SHAPING MUSCLES

For muscle shaping, it is important to set a high load. The muscles will be more stressed, which may

cause that you will not be able to exercise as long as usual. If you are trying to improve your condition

at the same time, you need to adjust your training. Exercise in the usual way during the warm-up and

final stages of training but increase the resistance of the device at the end of the exercise. You may

need to slow down the speed to keep the heart rate in the target area.

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