User manual KOMPERNASS KH 4229 DUMBBELL SET

[. . . ] Please observe the following basic rules: · · · · NEVER hold your breath whilst doing exercises. Breath in through your nose and out through your mouth. When tensing your musculature >> Breath In. [. . . ] Both hands grasp the dumbbell so that the weight disc is resting on the palm of your hands. Your thumb and forefing are grasping the dumbbell bar. Now, with slightly bent elbows, allow the dumbbell to sink behind your head. Then return to your start position. Safety information · When assembling the dumbbell ensure that the rubberised side of the fastening nuts always faces towards the weight discs. · Additionally, when assembling the weight discs pay heed to an even distribution of weight. · The weight discs must be sturdily secured. · The upper surface of the bar must be free of soiling. Otherwise, there is a risk of it slipping from your hand!Do not use aggressive cleaning materials, they could damage the surfaces. Exercises Bicep Flection (Concentration Curls) Forward heaving of the arms Lateral rump bends Training Principles Warming-up Warming-up before beginning a training session with the dumbbell is absolutely necessary, to raise the strain tolerance and for the prevention of injuries. Suitable for this are above all stretch and extension exercises, running on the spot and skipping. During this exercise sit on a bench or on a chair. Support your elbow on your inner thigh and then stretch your arm downwards. Flex your lower arm with the dumbbell upwards, until your biceps are contracted to the maximum. Primarily, this exercise trains the biceps and the crook of the arm and permits precise control over the extent, speed and straightness of the muscular contraction. Stand up with slightly spread legs, a straight back and tensed stomach muscles. With both hands and interlocked fingers grasp the dumbbell. The dumbbell lies against your thighs and your arms are fully stretched. Raise the dumbbell to the level of your eyes and then carefully lower your arms back down. Stand up straight, with slightly spread legs, and hold the dumbell in an upper grip against a side of your body. Bend to the side and lower the dumbbell as far as possible. Subsequently, exercise the other side of your body. Dunbbell rowing Disposal Dispose of the dumbbell and all packaging materials in an environmentally friendly manner. Dumbbell training · Increase the number of weights appropriate to the progress of your training. [. . . ] Stand with lightly spread and bent legs. Your arm is almost straight against your body, with the dumbbell. Raise your lower arm with the dumbbell from your body to your opposite shoulder. [. . . ]