SPORTSTECH AH150 Dumbbells and Barbells User Manual

: June 9, 2024
: SPORTSTECH

Table of Contents

SPORTSTECH AH150 Dumbbells and Barbells
IMPORTANT SAFETY NOTICE
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ASSEMBLY
CLEANING AND MAINTENANCE
DUMBBELL EXERCISES
EXERCISES WITH BARBELL
References
Read User Manual Online (PDF format)
Download This Manual (PDF format)

SPORTSTECH AH150 Dumbbells and Barbells

SPORTSTECH-AH150-Dumbbells-and-Barbells-PRO

Dear customer,
we are pleased you chose a device from the SPORTSTECH product range. With sports equipment from SPORTSTECH sports equipment offers you high quality and new technology. In order to fully use the potential of your device and be able to enjoy it for many years, please read this manual carefully before starting up and beginning of training, and use the device according to the instructions. The operational safety and function of the device can only be guaranteed if the safety instructions in this user manual are observed. We shall not assume any liability for damages resulting from improper use or incorrect operation.

IMPORTANT SAFETY NOTICE

This exercise equipment is built for optimum safety. However, certain precautions apply whenever you operate a piece of exercise equipment. Be sure to read the entire manual before you assemble or operate your machine. In particular, note the following safety precautions:

WARNING: BEFORE BEGINNING ANY EXERCISE PROGRAM, CONSULT YOUR PHYSICIAN. THIS IS ESPECIALLY IMPORTANT FOR INDIVIDUALS OVER THE AGE OF 35 OR PERSONS WITH PRE-EXISTING HEALTH PROBLEMS. READ ALL INSTRUCTIONS BEFORE USING ANY FITNESS EQUIPMENT. WE ASSUMES NO RESPONSIBILITY FOR PERSONAL INJURY OR PROPERTY DAMAGE SUSTAINED BY OR THROUGH THE USE OF THIS PRODUCT.

Never use the product in any way other than as explained and directed in this manual. Familiarize yourself with the correct use of the device and its assembly and operation.
This device was developed for indoor use. It is not intended for commercial or outdoor use. Use in non-recommended environments may result in serious injury and invalidates any accompanying warranties and liabilities.
It is the responsibility of the owner to ensure that all users of this device are adequately informed concerning the correct use of and conditions applying to the product as presented.
Check the device before each use. Do not use a dumbbell that has worn or damaged parts.
Place the unit on a level surface. As an extra protection for floors or carpets, it is recommended to place a rubber mat under the appliance. It is also important that the surface is dry.
Keep children and pets away from the device. Teenagers under the age of 18 must be supervised and instructed by adults when using this product.
Never drop the dumbbells to the ground or to the floor, as this may cause damage to the product and possible personal injury. Moreover, such an action is classified as abuse of the product and invalidates the warranty claims.
Before starting any strength training or cardiovascular exercise (cardio exercise), warm up with stretching exercises. The AH150 dumbbells are VERY heavy when fully loaded with all weights. DO NOT attempt to lift more than a moderate weight at the beginning of a workout.
If you experience pain or dizziness at any time during the exercises, stop exercising immediately and consult your doctor. We assume no responsibility for personal injury or consequential damage caused by the use of this product.
The recommended total weight limit of 40 KG for the dumbbell carrier (2 weighted sides of 20 KG each) should not be exceeded.
Always wear suitable clothing and shoes, such as a tracksuit, shorts, sneakers.
Remove all jewelry before training.
During training, another person is recommended for assistance.
Only one person is allowed to use the product at the same time.
Before you start exercising, make sure that your environment is free of potential hazards and obstacles that could interfere with the safe use of the product.
Use the adjustment settings only as directed in the instructions.
Always grasp the hand-grip areas a firm grip while in use at all times.
Allow 1-2 hours after eating before starting to exercise
Never try to change a disc after lifting the dumbbell.
Make sure that the discs are correctly fastened with the caps supplied. Incorrect installation may result in the discs not being properly secured and falling down unintentionally.
The product is not suitable for use by persons (including children) with limited physical, sensory or mental capabilities or lack of experience and knowledge unless fully supervised and monitored by an adult responsible for safety.
Please note that this product may give a weight variance of about 3% due to the holding capacity.
You are fully responsible for your own safety!

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SPORTS TECH floor protection mat 120
The ideal protection. For your home workout.
Sportstech has a floor protection mat to prevent your fitness equipment from damaging your floor at home. Of course it is available in different sizes and can also be used for yoga or other exercises. It protects your floor from marks, dirt or scratches. The high-quality workmanship and a special surface prevents the devices standing on it from being pressed through. In addition, the resulting noise on the device and vibrations are dampened.

Comfortable and safe
High quality material

You can buy this product through the following QR-Code or link. https://www.sportstech.de/bodenschutzmatte-1200x600x6mm

$SPORTSTECH-AH150-Dumbbells-and-Barbells- $6$$

ASSEMBLY

Mount the weights at about floor level to avoid falling and possible damage or injury.

Take the barbell and choose the side you want to start with. $SPORTSTECH-AH150-Dumbbells-and-Barbells- $7$$
First put the largest weight plate on the handlebar. Then put the next smaller plates on the handle bar so that the weight plate with the lowest weight is mounted at the outer most point. Finally, secure the weights with the safety lock. Repeat the process on the other side. $SPORTSTECH-AH150-Dumbbells-and-Barbells- $8$$
Safety Lock
Open the clip of the safety lock and turn it clockwise onto the handlebar. Turn until the weight plates are pressed firmly by the safety lock and close the clamp of the safety lock. $SPORTSTECH-AH150-Dumbbells-and-Barbells- $9$$
Weight Distribution
Firstly, think about how much weight you want to mount on the barbell and then distribute the barbell plates so that the same weight is mounted on both sides.
Barbell Mounting (optional)
Before you assemble the barbell, remove the barbell plates to facilitate assembly and to avoid injuries.
Turn one of the dumbbells clockwise into the connector until it can no longer be turned and is fully stopped. $SPORTSTECH-AH150-Dumbbells-and-Barbells- $11$$
Make sure you distribute the weights evenly and then secure them with the safety locks. $SPORTSTECH-AH150-Dumbbells-and-Barbells- $12$$

CLEANING AND MAINTENANCE

Store the equipment in a dry environment. It should not be stored outdoors, in a garage or outbuilding.
Always check the equipment before use. Replace defective components immediately and keep the equipment out of use until is it repaired.
Use a warm damp cloth to keep the equipment clean.

DUMBBELL EXERCISES

Standing dumbbell curl
Target muscles: biceps
Stand upright and keep your back straight. Make sure that your elbows are close to your body. The dumbbells are kept at waist height at rest and lifted up alternately to the chest.
One-armed, bent over rowing
Target muscles: large back muscle (latissimus), biceps and trapezius muscle
Support yourself with one arm on a bench (height of a seat). Your upper body should lean forward but remain straight. Pull the barbell up to the level of your chest. The elbow is passed to the side of the upper body.
One-legged squat with dumbbell
Target muscles: quadriceps, gluteus, hamstring
Hold the dumbbells at your waist and take a lunge forward when standing upright. The front knee should not go over the tip of the foot. Keep this position short and straighten up again in a controlled manner.
Tricep kickbacks
Target muscles: triceps
Take a step forward and lean your torso forward. Extend your arm straight back. Hold the position and only move the barbell with your forearm. Tense your triceps while stretching your arms.
Lateral Raises
Target muscles: deltoid (shoulders)
The dumbbells are held at waist height. The palms face the body. Lift the dumbbells up to head height and keep the position short. Carry out the movement in a controlled manner and without gaining momentum. Bring the dumbbells back to the starting position.
Front raises, alternately in the hammer grip
Target muscles: anterior deltoid, arm flexor
Stand with your back straight. Hold the dumbbells at the waist, on the side of your body. Alternately lift a barbell to chest level. Hold the position for a short while and bring your arm back.

EXERCISES WITH BARBELL

Squat with a barbell behind your head
Target muscles: quadriceps, gluteus, hamstring
The barbell is gripped with both hands and placed on the shoulders. Stand waist-wide with your feet slightly outward and your back straight. Tense your abs and buttocks and squat. Hold the position for a short time and then return to the original starting position.
Front pull
Target muscles: lateral shoulders and hood muscles
Stand with your knees slightly bent and hold the bar in the upper grip (palms forward) at the level of your thighs. Pull the dumbbell close to your body until under your chin. Hold the position for short time and then slowly lower the barbell. Do not use a swing movement but make sure that only the forearm moves and this movement is made possible solely by the tension of the triceps.
Deadlift $SPORTSTECH-AH150-Dumbbells-and-Barbells- $21$$
Target muscles: back extension, thighs, but-tocks
Stand a little closer than shoulder width, with the tips of your feet slightly outwards. Grip the bar in the upper handle (palms forward). From a crouch, with the shoulder blades slightly to the rear, pull the weight upright. Let the weight go down again and pull the weight back up from the height of the shins.
Leaning forward
Target muscles: upper back muscles
Stand waist-wide with your upper body at a 45 ° angle, light hollow cross. Grip the bar so that the outer surfaces of the hand are not visible. Pull the barbell to your.