Domyos BM 470 User manual

BM 470
Réalisation : EVOLUTION + 32 / 69 250 500
NOTICE D’UTILISATION
OPERATING INSTRUCTIONS
MODO DE EMPLEO
GEBRAUCHSANWEISUNG
ISTRUZIONI PER L’USO
GEBRUIKSHANDLEIDING
MANUAL DE UTILIZAÇÃO
INSTRUKCJA UŻYTKOWANIA
HASZNÁLATI ÚTMUTATÓ
Инструкция по использованию
Οδηγίες χρήσης
NÁVOD NA POUŽITIE
NÁVOD K POUŽITÍ
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BM 470 notice XP7.QXD:BM 450 notice+russe.QXD 9/05/07 10:15 Page 3

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G
F
E
X2
M10 x 35
M10 x 80-20
A
M10 x 75-20
M10 x 70-20
M10 x 50-20
X5
X2
X1
X1
X8
B
C
M8 x 40
M8 x 20
H
O
J
K
X2
X 10
X 11
M 10
M8
X2
X1
X1
IX 23
M 10
MX2
M8
X2
PM10 x 20
X2
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1
A
I
K
I
CIK
PI
M
Not OK
OK
! WARNING !
Min
Max
Min
MONTAGE • ASSEMBLY •MONTAJE • MONTAGE • MONTAGGIO • AFWERKING
• MONTAGEM • MONTAŻ • SZERELÉS • Сборка • ΣΥΝΑΡμΟΛΌΓΗΣΗ
• MONTARE • MONTÁŽ • MONTÁŽ •
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2
I
K
B
I
L
O
MONTAGE • ASSEMBLY •MONTAJE • MONTAGE • MONTAGGIO • AFWERKING
• MONTAGEM • MONTAŻ • SZERELÉS • Сборка • ΣΥΝΑΡμΟΛΌΓΗΣΗ
• MONTARE • MONTÁŽ • MONTÁŽ •
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3
F
J
J
H
MONTAGE • ASSEMBLY •MONTAJE • MONTAGE • MONTAGGIO • AFWERKING
• MONTAGEM • MONTAŻ • SZERELÉS • Сборка • ΣΥΝΑΡμΟΛΌΓΗΣΗ
• MONTARE • MONTÁŽ • MONTÁŽ •
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1
3
2
BI
I
GK
I
B
K
I

4
HU
RU
EL
RO
SK
CS
ZH
Ne pas utiliser l’option tour à poulie lorsqu’elle est dans son lieu de rangement.
Не использовать опцию роликовый круг во время его нахождения в месте хранения.
Do not use the pulley station when it is in its stored position.
No utilizar la opción torre de polea cuando está en su lugar de almacenamiento.
Die Option Zugturm nicht verwenden, wenn Sie in ihrem Verstauungsplatz ist.
Non utilizzare l’accessorio torretta di trazione quando si trova nella sua sede di riposo.
De optie riemschijftoren niet gebruiken als die zich in zijn opbergplaats bevindt.
Não utilizar a opção rotação com roldana sempre que esta estiver dentro do seu limite de alcance.
Nie używać elementów dodatkowych kiedy znajdują się w schowku.
Μην χρησιμοποιείτε το εξάρτημα τροχαλίας όταν βρίσκεται στο χώρο αποθήκευσης
Nu utilizaţi accesoriul turn cu scripete atunci când acesta se află înlocul său de depozitare.
Nepoužívajte kladku, pokiaľ nie je na správnom mieste určenom na jej použitie.
Nepoužívejte kladku, pokud není na místě určeném pro její použití.
Ne használja a csigás oszlop opciót, amikor az a tárolási helyen van.
OK !
NOT OK !
MONTAGE • ASSEMBLY •MONTAJE • MONTAGE • MONTAGGIO • AFWERKING
• MONTAGEM • MONTAŻ • SZERELÉS • Сборка • ΣΥΝΑΡμΟΛΌΓΗΣΗ
• MONTARE • MONTÁŽ • MONTÁŽ •
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Veillez à ne pas être dans le passage des poids coulissants.
Keep out of the path of descending weights
Procure no estar en el paso de los pesos correderos
Achten Sie darauf, sich nicht im Bereich der gleitenden Gewichte zu befinden.
Fate attenzione a non trovarvi nel passaggio dei pesi scorrevoli…
Zorg ervoor dat u niet in de weg staat van de op en neergaande gewichten
Certifique-se de que não se coloca na passagem dos pesos deslizantes
Uważać, aby nie pozostawać w pobliżu kołyszących się ciężarów
HU
RU
EL
RO
SK
CS
ZH
Παρακαλούμε να μην παρεμποδίζετε την κίνηση των βαρών
Fiţi atenţi să nu fiţi încalea greutăţilorculisante
Dbajte na to, aby ste sa nepohybovali v dráhe posúvaného závažia
Dbejte na to, abyste se nedostali mezi posuvné závaží
Ügyeljen arra, hogy ne legyen a csúszó súlyok útjában.
Не находитесь в области перемещения штанги.
8 9
EXERCICES • EXERCISES • EJERCICIOS • GRUNDÜBUNGEN • ESERCIZI • OEFENINGEN
• EXERC Í CIOS • ĆWICZEŃ • GYAKORLATOK •УПРАЖНЕНИЯ • Α Σ Κ Η Σ Ε Ι Σ
• • CVIČENIE • CVIČENÍ •
NN
1
Arrivée
End position
Arrivo
Endstellung
Llegada
Aankomst
chegada
koniec
befejezés
Конец
Λήξη
Sosire
Koniec
Konec
Départ
Initial position
Partenza
Ausgangsstellung
Comienzo
Vertrek
partida
początek
kezdés
Начало
Έναρξη
Pornire
Začiatok
Začátek
2 3
4 5
Départ
Initial position
Partenza
Ausgangsstellung
Comienzo
Vertrek
partida
początek
kezdés
Начало
Έναρξη
Pornire
Začiatok
Začátek
Arrivée
End position
Arrivo
Endstellung
Llegada
Aankomst
chegada
koniec
befejezés
Конец
Λήξη
Sosire
Koniec
Konec
6
Départ
Initial position
Partenza
Ausgangsstellung
Comienzo
Vertrek
partida
początek
kezdés
Начало
Έναρξη
Pornire
Začiatok
Začátek
7
Arrivée
End position
Arrivo
Endstellung
Llegada
Aankomst
chegada
koniec
befejezés
Конец
Λήξη
Sosire
Koniec
Konec
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Départ
Initial position
Partenza
Ausgangsstellung
Comienzo
Vertrek
partida
początek
kezdés
Начало
Έναρξη
Pornire
Začiatok
Začátek
Arrivée
End position
Arrivo
Endstellung
Llegada
Aankomst
chegada
koniec
befejezés
Конец
Λήξη
Sosire
Koniec
Konec
Départ
Initial position
Partenza
Ausgangsstellung
Comienzo
Vertrek
partida
początek
kezdés
Начало
Έναρξη
Pornire
Začiatok
Začátek
Arrivée
End position
Arrivo Endstellung
Llegada
Aankomst
chegada
koniec
befejezés
Конец
Λήξη
Sosire
Koniec
Konec
Départ
Initial position
Partenza
Ausgangsstellung
Comienzo
Vertrek
partida
początek
kezdés
Начало
Έναρξη
Pornire
Začiatok
Začátek
Arrivée
End position
Arrivo Endstellung
Llegada
Aankomst
chegada
koniec
befejezés
Конец
Λήξη
Sosire
Koniec
Konec
12 13
14 15
16 17
10 11
EXERCICES • EXERCISES • EJERCICIOS • GRUNDÜBUNGEN • ESERCIZI • OEFENINGEN
• EXERC Í CIOS • ĆWICZEŃ • GYAKORLATOK •УПРАЖНЕНИЯ • Α Σ Κ Η Σ Ε Ι Σ
• • CVIČENIE • CVIČENÍ •
NN
Départ
Initial position
Partenza
Ausgangsstellung
Comienzo
Vertrek
partida
początek
kezdés
Начало
Έναρξη
Pornire
Začiatok
Začátek
Arrivée
End position
Arrivo
Endstellung
Llegada
Aankomst
chegada
koniec
befejezés
Конец
Λήξη
Sosire
Koniec
Konec
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Départ
Initial position
Partenza
Ausgangsstellung
Comienzo
Vertrek
partida
początek
kezdés
Начало
Έναρξη
Pornire
Začiatok
Začátek
Arrivée
End position
Arrivo Endstellung
Llegada
Aankomst
chegada
koniec
befejezés
Конец
Λήξη
Sosire
Koniec
Konec
Arrivée
End position
Arrivo Endstellung
Llegada
Aankomst
chegada
koniec
befejezés
Конец
Λήξη
Sosire
Koniec
Konec
Départ
Initial position
Partenza
Ausgangsstellung
Comienzo
Vertrek
partida
początek
kezdés
Начало
Έναρξη
Pornire
Začiatok
Začátek
Départ
Initial position
Partenza
Ausgangsstellung
Comienzo
Vertrek
partida
początek
kezdés
Начало
Έναρξη
Pornire
Začiatok
Začátek
Arrivée
End position
Arrivo Endstellung
Llegada
Aankomst
chegada
koniec
befejezés
Конец
Λήξη
Sosire
Koniec
Konec
22 23 24
25 26
18 19
20 21
Départ
Initial
position
Partenza
Ausgangs
stellung
Comienzo
Vertrek
partida
początek
kezdés
Начало
Έναρξη
Pornire
Začiatok
Začátek
Arrivée
End posi-
tion
Arrivo
Endstellung
Llegada
Aankomst
chegada
koniec
befejezés
Конец
Λήξη
Sosire
Koniec
Konec
EXERCICES • EXERCISES • EJERCICIOS • GRUNDÜBUNGEN • ESERCIZI • OEFENINGEN
• EXERC Í CIOS • ĆWICZEŃ • GYAKORLATOK •УПРАЖНЕНИЯ • Α Σ Κ Η Σ Ε Ι Σ
• • CVIČENIE • CVIČENÍ •
NN
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ENGLISH
INTRODUCTION
The BM470 is a compact and versatile workout bench.
Training with this type of apparatus is designed to tone all of your muscle mass and improve your physical condition through a localized,
muscle-by-muscle workout.
The high level of resistance afforded by this product makes the BM470 your ideal companion as your workout evolves.
You have chosen a DOMYOS fitness machine and we wish to thank you for the trust you place with us.
We created the DOMYOS brand to enable all sports aficionadoes to remain at peak fitness. This item was designed
by sportsmen for sportsmen and women. We would very much appreciate receiving any of your comments and suggestions
about DOMYOS products. To this aim, the staff at your local store and the DOMYOS design department are at your disposal.
If you wish to write to us, you can send us email at the following address: [email protected].
We wish you enjoyable training sessions and hope that this DOMYOS item be a source of pleasure for you.
Model N° : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
Serial N° : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
Write the serial number in the space
above for future reference.
CAUTION
Read all warnings affixed to the product.
Read precautions and instructions in this manual
before using this equipment.
Keep this manual for future reference.
Serial number Decal
Pulley station Backrest
Adjustable weights support
Safety catch
Biceps console
Leg
LEFT SIDE
Seat
Folding and locking
system
FRONT
REAR
Storage rack
RIGHT SIDE
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ENGLISH
1. Read all the instructions in this manual before using the product. Use
this product only in the way described in this manual. Keep this
manual during the product’s service life.
2. This equipment must be assembled carefully and meticulously by an
adult.
3. It is up to the owner to make sure that all of the product’s users are
properly informed on all the user precautions.
4. Domyos declines all responsibility for injury or for damage inflicted
on any person or property caused by the purchaser or any other per-
son using this product.
5. Before changing positions and exercises or adjusting settings, remo-
ve the weights and the bar support or any other option that may be
on the bench. Remove the weights progressively on each side of the
bar. Always put the locking hooks into position.
6. The product is intended for domestic use only. Do not use the product
in a commercial, rental or institutional context.
7. For interior use only, in a dry and dust-free environment, on a flat
and solid surface and in a sufficiently large space. Make sure there
is sufficient space to move around the product in complete safety. To
protect the floor, place a carpet under the apparatus.
8. It is up to the user to ensure adequate maintenance of the product.
After assembly and prior to each use, check to make sure that all
adjustment mechanisms are tightly closed yet not over-forced.
Always check the state of parts subject to the greatest wear.
9. In the event that your product deteriorates in some way, immediate-
ly have all used or defective parts replaced by the After Sales Service
department of the DECATHLON store nearest you and do not use the
product until it has been fully repaired.
10. Do not store the product in a humid environment (near to a swim-
ming pool, bathroom, etc…).
11. To protect your feet during exercise, always wear athletic footwear.
DO NOT wear full or hanging clothing, which might get caught in
the machine. Remove all your jewelry.
12. Pull your hair back so that it doesn’t bother you while exercising.
13. If you experience pain or dizziness while exercising, stop imme-
diately and rest and then consult your doctor.
14. Keep children and domestic animals at a safe distance from the
product at all times.
15. Do not place your hands or feet near to any moving parts.
16. Don’t try to force the adjustment mechanisms.
17. For safety reasons, never attempt to modify this product in any way.
18. While exercising, do not arch your back, but rather hold it straight.
19. Any assembly or disassembly of the product must be performed
with care.
20. Maximum load of bar holder: 110 Kg - Maximum load of leg
attachment: 50 Kg - Maximum load of pulley station : 50 Kg
21. Maximum weight of the user on the bench with this load: 220 kg
22. Never use the pulley station in its storage position (at rear of pro-
duct). Always use it in its operating location at the front of the pro-
duct (see drawing).
23. Always check that the bench is in locked position (the chrome knob
is tightened) after folding or unfolding it.
SAFETY
Warning: to reduce the risk of serious injury, please read the important precautions below before using
the product.
TRAINING RECOMMENDATION
For optimum training, we advise you to follow the following recom-
mendations:
• If you are a beginner, work out for several weeks using light
weights to accustom your body to muscular activity.
• Before each session, begin with a cardiovascular warm-up,
warm up floor and stretching exercises or do sets without
weights. Increase the weights progressively.
• When working out, use regular and smooth movements.
• Always keep your back straight. Do not arch or bend the back
during exercises.
• If you are a beginner, do sets of 10 to 15 reps, carrying out 4
sets per exercise. Alternate the muscular groups that you work
on. Do not work all muscle groups every day; instead spread
out your workouts over the week.
Example of a training schedule:
MONDAY: PECS/ TRICEPS
TUESDAY: SHOULDERS/ABS
WEDNESDAY: BACK/BICEPS
THURSDAY: REST
FRIDAY: THIGHS/ABS
SATURDAY/ SUNDAY: REST
MAINTENANCE
To prevent perspiration damaging the upholstery, use a towel to dry the upholstery after each use.
Lightly grease moving parts to improve their effectiveness and to avoid unnecessary wear and tear.
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ENGLISH
The weight holders are height-adjustable. Rotate the knob a quarter turn to unlock it, pull the knob outwards, adjust the height, release the knob
and retighten it to lock it.
The incline position of the backrest can be adjusted horizontally: move the backrest support bar to the desired position. To adjust the incline posi-
tion of the seat, use the hook underneath it.
The bicep rest and the pulley station can
be stored at the rear of the machine when
not in use.
Their respective operating positions are
located at the front of the machine, in the
opening on the leg attachment.
always make sure that the bench is in locked position after folding or unfolding it!
Weight holders
Adjusting the backrest and seat
Bicep rest and pulley station
Folding
ADJUSTMENT


OK !
NOT
OK !
!!!
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ENGLISH
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.
DECATHLON guarantees this product for parts and labor, under normal conditions of use, for 5 years for the structure and 2 years for wear parts
and labor starting on the date of purchase, confirmed by the date on the sales ticket.
DECATHLON’S obligation in compliance with this warranty is limited to the product’s replacement or repair, at DECATHLON’S convenience.
All the products for which the warranty is applicable, shall be accepted by DECATHLON in one of its authorized service centers, sent postage paid
together with the proof of the purchase.
This warranty cannot be applied in the following cases:
• Damage caused during transport
• Misuse or abnormal use
• Repairs done by people not authorized by DECATHLON
• The commercial use of the product concerned
This trade warranty does not exclude the legal guarantee(s) applicable according to countries and / or provinces.
DECATHLON – 4 BOULEVARD DE MONS – BP299 – 59665 VILLENEUVE D’ASCQ – France -
TRADE WARRANTY
MAXI
110 kg /240 lbs
MAXI
50 kg /110 lbs
MAXI
50 kg / 110 lbs
MAXI
220 kg / 480 lbs 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
Order : xxxxxx - xxxxxx
wxx-2004
STT: xxx DPP: DP Shangaï
Made in CHINA
Model: 3310596
OK !
NOT OK !
 WARNING
• Misuse of this product may result in
serious injury.
• Read user’s manual and follow all
warnings and operating instruc-
tions 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.
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ENGLISH
EXERCISES
Back rest position: 0
With the bench flat, lying on your back, grasp the bar from the cradle. The
handhold must be greater than the width of your shoulders. (Your arms and
forearms must make a 90° angle at mid-movement). Your head should be res-
ting on the bench. Your back should be completely flat. To avoid any arching
of the lumbar vertebrae, you can place your heels on the bench or pull your
knees in close to your chest.
Exercise : Inhale, while bringing the bar to your chest (without letting it rest
there), then press the bar up smoothly, while exhaling. Your elbows should be
wide apart (your arms and your torso should make a 90° angle).
Muscles worked: Pectorals, triceps, front of the shoulders.
PECTORALS
Développé couché (1,2,3)
Equipment: BM470. A short dumbbell
Back rest position: 0
Same position as for the bench press. Grasp the short dumbbell with your 2
hands while checking that the iron plates are securely blocked by the collars.
Start with arms semi-extended, dumbbell above the chest.
Exercise : Inhale, expanding your rib cage, lower your arms behind your
head in such a way as to bring the dumbbell down to bench level. While
exhaling, raise the dumbbell up over the chest. The back should remain abso-
lutely flat and must not arch.
Muscles worked: Pectorals, triceps, latissimus dorsi muscles.
Pullover (6,7)
Back rest position: 1 or 2
This position also works the pectorals, but particularly the upper section of this
muscle.
Back rest position: 0
Same position as for the bench press. Instead of grasping the bar, take a
short dumbbell in each hand. Start with arms extended (without locking the
elbows) above the chest.
Exercise : Inhale, open your arms up wide in such a way as to bring your
arms down to the level of your torso. Your elbows should remain slightly bent.
Don’t bring the dumbbells any lower than bench height so as not to strain the
shoulder joints. Then raise the dumbbells back up over your chest as you
exhale.
Muscles worked: Pectorals, front of the shoulders.
Incline press
Back rest position: -1
Same exercise while lowering the angle of the bench
This position also works the pectorals, but especially the lower part of the
muscle.
Decline press
Dumbbell push up (4,5)
The basic exercises for harmoniously developing your muscle mass are described here.
DORSALS
Back rest position: 0
Position : Sit facing the pulley tower with your arms holding the T-bar with
a wide grip.
Exercise : Pull the bar down to the nape of your neck whilst inhaling.
Slowly return to the starting position whilst exhaling, without resting the
weights. Do not pull the bar further down than the nape of your neck.
Muscles worked: latissimus dorsi, back of shoulders.
Behind neck pull-downs (8)
Chest pulls (9)
SHOULDERS
Back rest position: 0
Exercise : Hold the bar with a grip wider than the width of your shoulders.
Bring the bar down behind your neck whilst inhaling. Breath out whilst
pushing the bar above your head, tensing your arms without completely loc-
king your elbows.
Muscles worked: Outer deltoids
Neck development (10,11)
Position : Same exercise as Behind Neck Pull-downs, but instead you pull
the bar down to the base of the front of the neck. You can use a large or nar-
row grip, palms facing up or down.
Exercise : Keep your back straight whilst doing this exercise. Your back
should not move backward or forward during this exercise.
Muscles worked: latissimus dorsi, back of shoulders.
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ENGLISH
EXERCISES
Back rest position: 0
Equipment: BM470, preacher curl bench.
Position : Sit down facing the preacher bench with your palms facing
upwards. Place your elbows on the preacher bench.
Exercise : Grip the handle and curl it towards your chest whilst exhaling.
Lower the handle whilst inhaling. Your elbows and chest should not move
during the entire exercise.
Muscles worked: Biceps (arm flexors).
BICEPS
CURL bar (16,17)
TRICEPS
Position : Same as for the bench press. Grasp the bar in the middle with
a tight grip (a handhold of roughly 20 cm)
Exercise : Bring the bar towards the front while inhaling. Lift the bar back
up while exhaling. Only the forearms should move. The elbows, the torso and
the arm should not participate in the movement.
Muscles worked: Triceps (arm extensors)
French press (12,13)
Equipment: BM470, a short dumbbell.
Position: Seated on the bench, with your back straight. Check that the
plates are securely blocked by the collars. Hold the dumbbell with both
hands.
Exercise : Bring the dumbbell down to the nape of your neck while inha-
ling. Then raise the dumbbell up over your head while exhaling.
Only the forearms should move. The elbows should not budge.
Muscles worked: Triceps
Seated extension (14,15)
THIGHS
Back rest position: 0
Equipment : BM470, iron plates to be placed on the leg developer.
Position : Seated, with the back perfectly straight. Adjust the leg developer so
the foam pads are at ankle level when the feet are placed behind the roller pads.
Exercise : As you exhale, extend the legs. Return to your starting position without
letting the weights fall. Do not completely lock your knees during the extension.
Muscles worked : Quadriceps
Back rest position: -1
Equipment : BM470, iron plates for the leg developer
Position : Flat on your stomach on the bench in the decline position. Adjust the leg
developer so that the roller pads are at ankle level, a close as possible to the heel.
Exercise : Raise your heel as close as you can to your buttocks. Return your
leg to the starting position without dropping the load. Your hips should not
budge during the movement.
Muscles worked : Hamstring
Leg extensions (18,19)
Leg flexing (20,21)
Position : Lying on the bench. The legs are bent at 90°and must remain
bent during the whole movement.
Exercise : Bring your chest to your knees as you exhale. Return to the ini-
tial position. Your legs must always form a 90° angle (maximum) with your
torso.
Muscles worked : Rectus abdominus, specifically the upper part of the
abdominals.
ABDOMINALS
Upper ABS (22,23,24)
Position : Seated on the bench. The legs are bent and form a 90° angle
with the torso.
Exercise : Raise your knees to your chest as you exhale. Return to your star-
ting position, that is, with your legs making a maximum right angle with your
torso. Your legs should remain bent throughout the movement.
Lower ABS (25,26)
Consult your doctor before starting an exercise program. This is particularly important for people over 35 or having
had health problems before, anf if you have not been working out for a long time. Read all the instructions before use.
WARNING
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