Crane FLX-PU-01 User manual

PUSH UP BARS
BARRA DE FLEXIONES
English ..... 03
Español .... 18
User Manual
Manual
del usario

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Table of contents
Overview............................................................... 4
Use..........................................................................5
Package contents/parts ...................................... 6
General information ............................................. 7
Reading and storing the user manual ................... 7
Explanation of symbols ............................................. 7
Safety ................................................................... 8
Proper use ................................................................... 8
Safety instructions...................................................... 8
First use................................................................ 13
Checking Push Up Bar and package contents ...... 12
Assembly ..............................................................13
Workout ................................................................13
Warm Up ..................................................................... 13
Workout ...................................................................... 13
Cool-down .................................................................. 13
Post-stretching........................................................... 14
Exercises .............................................................. 14
Exercise 1 – Normal push-up .................................... 14
Exercise 2 – Wide push-ups ...................................... 15
Exercise 3 – Push-up on one leg.............................. 15
Maintenance and care ........................................ 16
Storage................................................................. 16
Technical data ......................................................17
Disposal.................................................................17
Disposal of packaging................................................17
Disposing of Push Up Bars.........................................17

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A
1
2

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B
C
D

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Package contents/parts
1hangers, ×2
2footrests, ×4

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General information
General information
Reading and storing the user manual
This user manual accompanies this push up bars,
and contains important information on setup and
handling. Before using the push up bars, read the
user manual carefully. This particularly applies to
the safety instructions. Failure to do so may result in personal
injury or damage to the push up bars.
Store the user manual for further use. Make sure to include
this user manual when passing the push up bars on to third
parties.
Explanation of symbols
The following symbols and signal words are used in this user
manual, on the push up bars or on the packaging.
WARNING!
This signal symbol/word designates a hazard with a high
degree of risk, which will result in death or severe injury if not
avoided.
CAUTION!
This signal symbol/word designates a hazard with moderate
risk, which may result in death or severe injury if not avoided.

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Safety
NOTICE
This signal symbol/word warns of possible damage to
property.
Safety
Proper use
The Push Up Bars are exclusively designed as training
equipment. They are intended exclusively for private use and
are not suitable for commercial, medical or therapeutic
applications. The Push Up Bars are not children’s toys.
Only use the Push Up Bars as described in this instruction
manual. Any other use is considered improper and can lead to
material damage.
The manufacturer or retailer shall not accept any liability for
damages caused by improper or incorrect use.

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Safety instructions
Safety instructions
WARNING!
Danger of suffocation!
If children play with the packaging film,
they can get caught up in it, put it over
their head or swallow it, and thus
suffocate.
- Do not let children play with the
packaging film. Children can get caught
up in it and suffocate while playing.
WARNING!
Risk of injury!
Improper handling of the Push Up Bars
can lead to injuries.
- Be sure to consult your family doctor to
determine or prevent any health risks
before starting any exercise program. The
advice of your physician will determine
your pulse rate, blood pressure or
cholesterol level.

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Safety instructions
- Observe your body signals. Improper or
excessive training can endanger your
health. If at any time during the training
you experience pain, chest tightness,
irregular heartbeat, extreme shortness of
breath, dizziness or drowsiness, stop
training immediately and consult your
family doctor.
- Never exceed the user weight of 220 lbs.
- Do not use the Push Up Bars near stairs or
landings.
- Do not allow children to use this product
unattended.
- Point out the correct use of Push Up Bars
to children and keep an eye on them.
Only allow the use if the mental and
physical development of the children
allows it.
- Use the Push Up Bars on a firm, level and
non-slip surface.
- Make sure that there is enough safety
distance between you and furniture,
walls, etc.

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Safety instructions
- Before each use, check the Push Up Bars
(e.g. for cracks). The safety of the Push Up
Bars can only be maintained if they are
checked regularly.
CAUTION!
Risk of injury!
Improper handling of the Push Up Bars
can lead to injuries.
- Always wear suitable clothing during the
training.
- Wear suitable shoes with non-slip soles.
- Keep a sufficient distance to other
persons and/or objects during the use.
Make sure that you do not injure yourself
or others when using the product.
- The Push Up Bars may not be used by
more than one person at a time.
- The Push Up Bars are not suitable for
therapeutic use.

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First use
First use
Checking Push Up Bar and package
contents
NOTICE
Risk of damage!
If you open the packaging carelessly with
a sharp knife or other sharp object, the
Push Up Bars can quickly be damaged.
- Be very careful when opening.
1. Remove the Push Up Bars from the packaging.
2. Check whether all parts are included (see Fig. A).
3. Check whether the Push Up Bars or the individual parts
are damaged. If this is the case, do not use the Push Up
Bars.
Assembly
– Insert the hangers 1and the footrests 2together by
inserting the protrusions on the brackets into the
corresponding recesses on the footrests.

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Workout
Workout
Warm-up
Your workout should always start with a warm-up. The more
strenuous the subsequent training session, the more
important it is to warm up. Warming up prepares the body for
the strain, stimulates the cardiovascular system and protects
ligaments, tendons and joints from injuries. It also helps to
reduce the risk of cramps and muscle injuries. You should
loosen your joints a little before starting your workout.
Workout
After getting used to the exercises, try to be innovative and
develop your own training method. Combine different
exercises and listen to music to enjoy your workout even more.
Cool-down
Just as a warm-up should be performed before each training
session, a cool-down should be performed after each session.
A cool-down initiates the relaxation phase, reduces the
body’s operating temperature again, and depicts the change
from stress to relaxation.
Post-stretching
As mentioned earlier, you can easily pre-stretch your muscles
while warming up. After the training you should stretch your
muscles. A post-stretching brings the muscle back to its original
length and thus prevents muscle shortening. The more
strenuous the training, the more important the post-stretching is.
Post-stretching is particularly important for the main muscle
groups used during training. The stretching should be felt,
but it shouldn’t be painful. The stretching time is about 20
seconds for each muscle.

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Exercise
Exercise 1 – Normal push-up
(see Fig. B)
1. Separate the Push Up Bars so that they are shoulder-wide
apart.
2. Lean on the handles with both hands, stand on your toes
and extend your arms.
3. Tighten your abdominal muscles and avoid a hollow back.
4. Lower your body and bend your arms. Do not let your
body touch the ground, and keep your upper arms close
to your body.
5. Stretch out your arms again and hold the position for
2 seconds.
Perform the exercise 10 to 25 times in three rounds.
Exercise 2 – Wide push-ups
(see Fig. C)
1. Separate the Push Up Bars so that they are more than
shoulder-wide apart.
2. Lean on the handles with both hands, stand on your toes
and extend your arms.
3. Lower your body and bend your arms. Let your upper
arms move sideways away from your body.
4. After holding this position for 2 seconds, stretch your arms
again.
Perform the exercise 10 to 25 times in three rounds.
Exercise 3 – Push-up on one leg
(see Fig. D)
1. Separate the Push Up Bars so that they are shoulder-wide
apart.

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Maintenance and care
2. Lean on the handles with both hands, stand on your toes
and extend your arms.
3. Lift one leg off the ground.
4. Hold your leg up, lower your body and bend your arms.
5. After holding this position for 2 seconds, stretch your
arms again.
Perform the exercise 10 to 25 times in three rounds.
Maintenance and care
NOTICE
Risk of damage!
Improper handling of the Push Up Bars
can lead to damage to the Push Up Bars.
- Do not use aggressive cleaning agents,
brushes with metal or nylon bristles or
sharp or metallic cleaning objects such as
knives, hard spatulas etc. These can
damage the surfaces.
- Only clean the Push Up Bars with water.
– Wipe the Push Up Bars with a slightly moistened cloth.
– Afterwards allow the Push Up Bars to dry completely.
– Check the Push Up Bars regularly for cracks, damage and
wear.

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Storage
Storage
– Always store the Push Up Bars in a dry place.
Technical data
Model: FLX-PU-01
Weight: 1.54 lbs (700 g)
Size: 9.06 × 5.71 × 6.30 in
(23 cm × 14.5 cm × 16 cm)
Max. user weight: 220 lbs (100 kg)
Item Number: 99522
Disposal
Disposal of packaging
Dispose of the packaging sorted by type. Add
cardboard to the waste paper, and foils to the
recyclables collection.
Disposing of Push Up Bars
– Dispose of the Push Up Bars in accordance with the laws
and regulations applicable in your country.

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Índice
Vista general..........................................................4
Uso..........................................................................5
Contenido del paquete/piezas............................ 19
Información general............................................ 20
Leer y guardar el manual de instrucciones ...........20
Explicación de símbolos............................................20
Seguridad .............................................................21
Uso previsto................................................................ 21
Instrucciones de seguridad .....................................22
Primer uso............................................................ 25
Inspeccionar la barra de flexiones
y el contenido del paquete ......................................25
Montaje ................................................................ 26
Entrenamiento..................................................... 26
Calentamiento deportivo .........................................26
Entrenamiento...........................................................26
Enfriamiento............................................................... 27
Estiramiento final....................................................... 27
Ejercicios .............................................................. 27
Ejercicio 1 – Flexiones normales............................... 27
Ejercicio 2 – Flexiones amplias.................................28
Ejercicio 3 – Flexiones sobre una pierna ................28
Cuidado y mantenimiento................................... 29
Almacenamiento .................................................30
Datos técnicos......................................................30
Eliminación ..........................................................30
Eliminación del embalaje........................................ 30
Eliminación de la barra de flexiones...................... 30

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Contenido del paquete/piezas
1Asa, 2 unidades
2Apoyo para los pies, 4 unidades

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Información general
Información general
Leer y guardar el manual de
instrucciones
Este manual de instrucciones pertenece a esta
barra de flexiones y contiene información
importante sobre la puesta en servicio y el manejo.
Antes de utilizar la barra de flexiones, lea atentamente el
manual de instrucciones, sobre todo las advertencias de
seguridad. La falta de observación de estas instrucciones de
uso puede provocar lesiones graves o daños importantes en
la barra de flexiones.
Guarde estas instrucciones de uso por si las necesita en el
futuro. Si pasa esta barra de flexiones a otra persona,
entréguele también este manual de instrucciones.
Explicación de símbolos
En estas instrucciones de uso, en la barra de flexiones y en el
embalaje se utilizan los símbolos y las palabras indicadoras
que se incluyen a continuación.
¡ADVERTENCIA!
Este símbolo/palabra indicadora describe un peligro con un
grado alto de riesgo que, en caso de no evitarse, puede
provocar la muerte o lesiones físicas graves.