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Domyos HG 60-2 Panduan Petunjuk Pengoperasian

The warning decals shown on this page have been placed on the product in the locations shown below. If a decal is missing or

illegible, please contact your nearest DECATHLON store and order a free replacement decal. Place the decal on the product in

the location shown.

MAXIMUM

ALLOWABLE WEIGHT

110 kg / 242 lbs

WARNING

Keep clear of this area.

DECATHLON - 4 bd de Mons -

59665 Villeneuve d'Ascq - France

F : (+).33.3.20.50.00

EN 957-1,5/ASTM F1250 - F2276 / 16CFR1303 / GB17498

STT : xxx

DPP : DP Shangaï

Model : 3310596

Order : xxxxxx - xxxxxx

wxx-2004

Made in CHINA

U T I L I Z AT I O N

For optimal training, you are advised to follow these few recommenda-

tions:

If you are a beginner, start by training for several weeks with light

•

weights to accustom your body to body work.

Warm up before each session with some cardiovascular work, series

•

without weights or warm up and stretching exercises on the ground.

Progressively increase the loads.

Do all the movements with regularity, without jerks.

•

For beginners, work in series of 10 to 15 repetitions, usually 4 series

per exercise. Alternate the muscular groups. Do not work all the mus-

cles every day but distribute your training.

•

Always finish your training with a stretching session intended to relax

the muscles worked on.

WARNING

• Misuse of this product may

result in serious injury.

• Read user's manual and follow

all warnings and operating

instructions prior to use.

• Do not allow children on or

around machine.

• Replace label if damaged,

illegible, or removed.

• Keep hands, feet and hairs

away from moving parts.

Training schedule example :

MONDAY: PECTORALS/TRICEPS

TUESDAY: SHOULDERS/ABDOMINALS

WEDNESDAY: BACK/BICEPS

THURSDAY: REST

FRIDAY: THIGHS/ABDOMINALS

SATURDAY/SUNDAY: REST

T H E

E X E R C I S E S

Here are the basic exercises to harmoniously develop your muscles.

For exercises using the low pulley the maximum load is 30kg - 66lbs.

P E C T O R A L S

S i t t i n g p r e s s ( 1 )

POSITION : Set the height of the handles so they are at the level of your

chest. Sat on the seat, lie your back flat against the back. Take hold of the hori-

zontal or vertical handles.

EXERCISE : Breath in, push the press lever forwards breathing out, pull the

press handle, breathing in without resting.

MUSCLES WORKED : pectorals, triceps, front shoulders.

B u t t e r f l y ( 2 )

POSITION : Sat on the seat, lie your back flat against the back. Place the

forearms against the padded sleeves. Your arm should at a right angle to

your chest.

EXERCISE : Breath in, push the sleeve breathing out with the inside of the

forearms. Use the elbows rather than the hands to exercise pressure. Come

back to the original position, breathing in and without resting the load.

MUSCLES WORKED : pectorals, triceps, major back muscles.

P u l l o v e r ( 3 )

POSITION : Sat properly straight on the seat, against the back. The arm

slightly bent holding a lattissimus bar, palms facing the ground, shoulder

width apart.

EXERCISE : Breath in and fill your chest with air, drop your arms towards

the thighs to shoulder level breathing out, come back up breathing in and

expanding your chest. Your back must remain in a straight position against

the back, the elbows must remain slightly bent.

MUSCLES WORKED : pectorals, triceps, major back muscles.

D O R S A L S

N e c k p u l l ( 4 )

POSITION : Seated facing the back rest, with the arms holding the lattissi-

mus bar with a wide grip.

EXERCISE : Pull the bar to the back of the neck while inhaling. Return slo-

wly to the start position while exhaling, without resting. Do not pull the bar

lower than your neck.

MUSCLES WORKED : Pectorals, dorsals (latissimus dorsi), back of the

shoulders.

C h e s t p u l l ( 5 )

POSITION : Raise the seat back of the HG60 to 90°. Same exercise as

above, but this time bringing the bar to the top of the chest. You may place

your hands with a wide or tight grip, with the palm towards the bottom or

towards the top.

EXERCISE : Keep your back flat while performing the exercise. Your back

should not move during the exercise.

MUSCLES WORKED : Dorsals (latissimus dorsi), back of the shoulders.

L o w e r p u l l e y p u l l ( 6 )

POSITION : Seated on the ground, the back straight, block your feet on the

footrest of the apparatus.

EXERCISE : Grab the short bar with your palms facing the ground. While

inhaling and filling your rib cage, bring the bar to the level of your navel, pul-

ling your elbows towards the rear. Return to the start position while exhaling,

without resting. Your chest should form a right angle in relation to your thighs

during all the movements.

Do not lean forwards or backwards!

MUSCLES WORKED : Dorsals, back of the shoulders, lower part of the

back. Also relies on the biceps.

T R A P E Z I U S

( 7 )

POSITION : Standing, facing the HG60, with the feet resting on the metal

plate, grab the short pulling bar fastened to the lower pulley, with the palm of

your hands downwards.

EXERCISE : Bring the bar to the base of your neck while inhaling. Your

elbows must be above your hands during the entire exercise.

MUSCLES WORKED : trapezius muscles, deltoids, participation of the

biceps.

S H O U L D E R S

( 8 )

POSITION : Kneeling in profile to the front of the HG60, hold the pulling

handle located in the lower pulley. The back should be kept straight throu-

ghout the exercise.

EXERCISE : Breathing out, bring the slightly bent arm up to shoulder level.

Bring the weight back without posing it to chest level. Work in series, one

shoulder after the other.

MUSCLES WORKED : External deltoids.

T R I C E P S

( 9 )

POSITION : Standing, facing the HG60. The knees slightly bent or one foot

slightly in front of the other to protect the lumbar region during exercise. The

hands hold the short fixed bar on the high pulley. The palm of the hands

facing the ground or upwards. The elbows should remain pressed against the

torso throughout the movement.

EXERCISE : Pull the bar downwards breathing out. Bring it towards the chest

breathing in. Only the forearms should move. The elbows and torso should not

be part of the movement.

MUSCLES WORKED : Triceps.