Kompernass KH 6003 Bedienungsanleitung

WORKOUT SET

Operating instructions

KOMPLET ZA VADBO

Navodila za uporabo

CWORKOUT SET

SET ZA TRENIRANJE

Upute za upotrebu

KOMPERNASS GMBH · BURGSTRASSE 21 · D-44867 BOCHUM

www.kompernass.com

ID-Nr.: KH6003-09/08-V2

KH 6003

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KH 6003 Workout Set

Use of our training equipment will enable you to exercise certain parts of your body at any time while only re-

quiring 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.

Komplet za Vadbo

Z našimi vadbenimi pripomočki, ki ne zahtevajo veliko prostora, lahko kadarkoli krepite določene dele telesa.

Z redno telesno vadbo boste izboljšali počutje in telesno držo. Vaše telo bo bolj napeto, gibčno, močno in lepo

oblikovano.

Set za Treniranje

S našim spravama za vježbanje možete uz minimalno prostora u svakom trenutku vježbati određene dijelove

tijela. Redovito vježbanje pomaže u stjecanju novog osjećaja o svojem tijelu i u poboljšanju držanja. Vaše tijelo

treba postati uravnoteženije, elastičnije, snažnije i gipkije.

This training set comprises the following items:

Ta vadbeni komplet vsebuje naslednje pripomočke:

Ovaj komplet za vježbanje uključuje sljedeće artikle:

Bending bar (KH 6003/2)

Upogibna ročka (KH 6003/2)

Savitljiva ručka (KH 6003/2)

Flex band expander (KH 6003/3)

Raztezna vzmet (KH 6003/3)

Rastezač s rastezljivim trakama (KH 6003/3)

Push-up handles (KH 6003/1)

Ročaji za sklece (KH 6003/1)

Ručke za sklekove (KH 6003/1)

Abdomen/Back trainer

(KH 6003/4)

Vadbena naprava za trebuh in hrbet

(KH 6003/4)

Sprava za oblikovanje trbuha i leđa

(KH 6003/4)

Hand grips (KH 6003/5)

Raztezni utrjevalec (KH 6003/5)

Ručne pumpice (KH 6003/5)

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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 medi-

cal 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 Europe-

an Union. Please observe specific national guideli-

nes 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 possibili-

ties 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 depic-

ted 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 dama-

ge 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 expan-

der, 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 chil-

dren play with them. When the devices are not in

use, keep them out of the reach of children.

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

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 orthopae-

dic 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 ex-

hausted. Only exercise wearing close-fitting, com-

fortable and cellular clothing as well as the ap-

propriate sports shoes.

• Before you start the actual training exercises, you

should always warm up your muscles by perfor-

ming stretching exercises. Increase the level slow-

ly 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 exerci-

ses 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 exer-

cise.

• Advanced users should train 12 to 25 repeats.

• If you are unable to retain the prescribed position

due to tiredness, stop doing the respective exer-

cise.

• Increase the scope of training slowly and appro-

priately.

• Take a break of 3 to 5 minutes after each exer-

cise and relax your muscles during this time.

• Conclude your training by doing stretching exer-

cises.

• Please also observe the safety information from

page 2 on and for the individual devices.

• The graphics depict the main muscle areas targe-

ted by the respective exercise.

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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 exerci-

sing with the bending bar in or-

der to avoid hair getting

caught between the springs.

• Too intensive training or sud-

den muscle relaxation can

strain your wrists and elbows.

Introduction

The bending bar comprises two

non-slip handles which are con-

nected 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.

Bending bar exercises (KH 6003/2)

Exercise 1:

Biceps bend

1. Stand with your feet apart,

your knees slightly bent and

your back straight.

2. Grip the handles from the bot-

tom and pull your navel

slightly inwards

3. Press the ends of the device to-

gether so that the spring

bends downwards.

4. Return the handles to the origi-

nal 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.

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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 origi-

nal 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.

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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 dra-

wing 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.

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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 lin-

ked 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 per-

form 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

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 secu-

red 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.

Foot section

Hand

section

Fig. 1

Red safety wedge

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3. After removing the requisite number of flex

bands, reinsert the red safety wedges (Fig. 2).

Stretch length and forces

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.

Length in cm Force in N

(10 N = 1 kg)

120 190 N ± 10 %

Fig. 2

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