Trojan 20 KG ADJUSTABLE DUMBBELL SET User Manual
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Trojan 20 KG ADJUSTABLE DUMBBELL SET User Manual

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10 KG ADJUSTABLE DUMBBELL SET
2 X 1 KG
2 X 1.25 KG
PLATES
PLATES
USER MANUAL
Includes:
2 x 1 kg Plates
2 x 1.25 kg Plates
2 x 2.5 kg Plates
1 x 355 mm (L) ABS Dumbbell Handles
(25.4 mm diameter with 2 spin lock collars - 0.8 kg)
Secure your weights in place for added safety
Make up permanent weight sets
CAUTION
READ ALL PRECAUTIONS AND
INSTRUCTIONS IN THIS MANUAL
BEFORE USING THIS EQUIPMENT.
KEEP THIS MANUAL FOR
FUTURE REFERENCE.
2 X 2.5 KG
PLATES
Visit facebook.com/trojanhealth
www.trojanhealth.co.za
ABS DUMBBELL
HANDLE
STRENGTH
& TONING

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Summary of Contents for Trojan 20 KG ADJUSTABLE DUMBBELL SET

  • Page 1 10 KG ADJUSTABLE DUMBBELL SET 2 X 1 KG 2 X 1.25 KG 2 X 2.5 KG ABS DUMBBELL STRENGTH PLATES PLATES PLATES HANDLE & TONING USER MANUAL Includes: 2 x 1 kg Plates 2 x 1.25 kg Plates 2 x 2.5 kg Plates 1 x 355 mm (L) ABS Dumbbell Handles (25.4 mm diameter with 2 spin lock collars - 0.8 kg) Secure your weights in place for added safety...

  • Page 2: Table Of Contents

    INDEX • Important Safety Instructions ________________________________ • Exercises ___________________________________________________ • Exercise Instructions ________________________________________ 10 • Maintenance ________________________________________________ 11 • Fitness Tips & Techniques _____________________________________ 12 • Conditioning Guidelines _______________________________________ 13 • Warm Up & Cool Down _______________________________________ 14 • 2 Year Limited Warranty ______________________________________ 15 •...

  • Page 3: Important Safety Instructions

    IMPORTANT SAFETY INSTRUCTIONS It is the sole responsibility of the purchaser of Trojan products to read the owner’s manual, warning labels and instruct all individuals, on proper usage of the equipment. Understanding each and every warning to the fullest is important. If any of these instructions or warnings are unclear please contact Trojan Customer Services on 0861 TROJAN (0861 876526), within the Republic of South Africa.
  • Page 4 IMPORTANT SAFETY INSTRUCTIONS INSPECTION • Do not use or permit use of any equipment that is damaged, or has worn or broken parts. For all Trojan equipment use only replacement parts supplied by Trojan. • Maintain labels and nameplates – do not remove labels for any reason. They contain important information.

  • Page 5: Exercises

    EXERCISES SQUAT Stand holding the dumbbells in the curl position, with feet shoulder width apart. Lower yourself down into a squat position, then slowly raise your body back to the standing position. DOUBLE BICEP CURLS This exercise can be performed seated or standing.
  • Page 6 EXERCISES SIDE RAISES Stand with feet shoulder width apart. Hold the dumbbells at your sides with an overhand grip. Keeping your arms straight lift both dumbbells out to the side and upwards stopping when they are level with your head. Slowly return them to the starting position.
  • Page 7 EXERCISES Using your dumbbells with an Exercise Bench will provide you with a range of different exercises. This will improve your overall exercise routine. (Note: the bench is sold separately). SEATED SIDE RAISES Sit on a bench. Hold the dumbbells at your sides with an overhand grip.
  • Page 8 EXERCISES TRICEP EXTENSION Lie on your back on a bench with a dumbbell in each hand, palms facing each other. Hold the weights above your chest with your arms straight. Keeping the elbows out, lower the weights over your head as far as possible, then press them back to the starting position.
  • Page 9 EXERCISES INCLINE DUMBBELL PRESS Lie on your back on a 45º bench with a dumbbell in each hand, using an overhand grip. Hold the weights above your chest with your arms straight. Keeping the elbows out lower the weights as far as possible, then press them back to the starting position.

  • Page 10: Exercise Instructions

    EXERCISE INSTRUCTIONS Using your 10 Kg Adjustable Dumbbell Set provides you with several benefits. It will improve your physical fitness, tone muscle and in conjunction with calorie controlled diet help you lose weight. THE WARM UP PHASE This stage helps get the blood flowing around the body and the muscles working properly. It will also reduce the risk of cramp and muscle injury.

  • Page 11: Maintenance

    MAINTENANCE CLEANING The 10 Kg Adjustable Dumbbell Set can be cleaned with a soft cloth and mild detergent. Do not use abrasives or solvents on plastic parts. Please wipe your perspiration off the 10 Kg Adjustable Dumbbell after each use. STORAGE Store the 10 Kg Adjustable Dumbbell Set in a clean and dry environment away from children.

  • Page 12: Fitness Tips & Techniques

    FITNESS TIPS & TECHNIQUES AEROBIC EXERCISE Aerobic exercise is any sustained activity that sends oxygen to your muscles via your heart and lungs. Aerobic exercise improves the fitness of your lungs and heart − your body’s most important muscle. Aerobic exercise fitness is promoted by any activity that uses your large muscles (arms, legs, or buttock, for example).

  • Page 13: Conditioning Guidelines

    CONDITIONING GUIDELINES EXERCISE INTENSITY To maximise the benefits of exercising, it is important to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. For effective aerobic exercise, your heart rate should be maintained at a level between 65% and 85% of your maximum heart rate as you exercise.

  • Page 14: Warm Up & Cool Down

    WARM UP & COOL DOWN WORKOUT GUIDELINES CLEANING Each workout should include the following three parts: 1. A WARM-UP: 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your body temperature, heart rate, and circulation in preparation for exercise. 2.

  • Page 15: Year Limited Warranty

    Consumer upon collection or delivery of the repaired product. The Consumer does not need to return the product to the store. The Consumer should call the Trojan Call Centre on 0861 Trojan (0861 876526). Customers residing outside South Africa can contact us on +27 10 206 4405 and the call centre will advise of the procedure.

  • Page 16: Repairs Procedure

    Do not return the product to the store. Call the Trojan Call Centre on 0861 Trojan (0861 876526) to log the faulty product (under warranty or out of warranty). Customers residing outside South Africa can contact us on +27 10 206 4405.

This manual is also suitable for:

10 kg adjustable dumbbell set

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