UB Sports F000052V User manual

Bench Abdominal
F000052V

1
SAFETY INSTRUCTIONS
Safety always comes first. Please keep the following points in mind at all times. Read and
follow the Safety Instructions completely before using your Bench Abdominal. Failure to
read and follow any item in the Safety Instructions can result in serious bodily injury.
Keep this guide in a safe place and make sure that everyone who uses the Bench
Abdominal also reads this guide. Have a safe and enjoyable workout.
1. Before using your Bench Abdominal, make sure it has been properly assembled and
tightened following the Assembly Instruction.
2. If at any time you feel faint, light-headed or dizzy, stop exercising immediately. You
should also stop exercising if you experience any pain or pressure. Please consult your
physician before beginning your program.
3. Use the machine on a flat and level surface.
4. Inspect you Bench Abdominal prior to exercising to make sure that all nuts and bolts
are fully tightened before use.
5.Please keep all children and pets away from your Bench Abdominal during use, as well
as when the machine is unattended.
6. This item is not toy. It is not recommended that children under the age of 12 use this
product. If younger children do use this product then please ensure they are instructed
properly in the use of the Bench Abdominal.
7. Follow the recommendation of your doctor or fitness professional in developing your
own training program. Know your physical strength and flexibility levels and train within
them.
8. Begin and end slowly. Warm up before and cool down after each workout for 5
minutes.
9. Wear proper clothing and footwear during exercise. Choose workout gear that allows
free movement, such as jogging suits, shorts, etc.
10. Do not operate this or any other exercise equipment if it is damaged.
11. Only one person at a time should use the machine.
12. Keep hands away from all moving parts.
13. Maximum loading capacity: 100 KGS.
Before beginning any exercise program, consult your physician first. This is especially
important for individuals over the age of 35 or person with pre-existing health problems.
Read all instructions before using. We assume no responsibility for personal injury or
property damage sustained by or through the use of this product.

2
EXPLAODED DRAWING

3
PARTS LIST
NO. DESCRIPTION QUANTITY
1 LONG FOAM 1
2 U SHAPE HANDLE BAR 1
2a PLASTIC HOOK 1
2b LOCK PIN 1
3 PIN 2
4 HANDLE (RIGHT) 1
4a PLASTIC BUSH 1
5 HANDLE (LEFT) 1
6 BACK-REST 1
6a SCREW (m6x15mm) 1
6b RUBBER PAD 1
7 BACKREST TUBE 2
7a END CAP (13x26mm□) 2
8 SCREW (m6x25mm) 4
9 SEAT 1
10 SEAT SUPPORTER PLATE 2
10a SCREW (m6x15mm) 4
11 CONNECTED TUBE (BACK REST) 1
12 ROLLER 2
13 SCREW (m6x40mm) 2
14 HEIGHT ADJUSTMENT TUBE 1
14a PLASTIC END CAP(Φ25) 2
15 MAIN SUPPORT TUBE 1
15a INNER END CAP (33.4x33.4□) 1
16 ROLLER SUPPORT TUBE (L & R) 2
16a SMALL CONNECTED TUBE 2
17 CENTRAL U BRACKET 1
17a SCREW (m8x60) 2
17b PLASTIC BRACKET STAND 2
18 HANDLE BAR CONNECTED TUBE 1
19 STABILIZER 1
19a PLASTIC END CAP (Φ38) 4
20 FRONT U BRACKET 1
20a SCREW (m8x50) 1
20b PIN 3
20c NUT(m8) 3
21 FRONT SUPPORT TUBE 1
22 LEG HOLDER 1
22a STOPPER 1
22d INNER END CAP (Φ28) 2
23 FOAM (SHORT) 2
24 U SHAPE DOUBLE PIN 1

4
ASSEMBLY INSTRUCTION
Step 1:
First, take out the backrest
(6) with seat (9) set, then
pull the front support tube
(21) and put the front U
bracket (20) to the hole that
on the (21) and fix it with the
pin (20b). Then put the
whole set on the ground
properly.
Step 2:
Move the seat (9) froward
and put the height
adjustment tube (14) on the
main support tube (15) then
use the pin (20b) fix it.
Step 3:
Take out the handle (left )
(5) and insert to the left side
of the roller support tube (L)
(16). Put the pin (3) to the
hole and fix it. Handle
(right) (4) same as left.
Step 4:
Insert the U shape handle
bar (2) to the handle (right )
(4) and make sure the
plastic bush (4a) lock with
the lock pin (2b). Then
insert the left side of the U
shape handle bar (2) into
the handle (left) (5) and use
the U shape double pin (24)
to fix it.
At last, lock the U shape
handle bar (2) with handle
(right) (4) by plastic hook
(2a).
Step 5:
Select a suitable hole that
on the front support tube
(21) then use a pin (20b) to
fix the leg holder (22)
together.

5
Adjust your bench correctly
before exercising:
Put the U shape handle bar (2) and
backrest (6) in the forward position.
Then pull out the pin (20b) from
height adjustment tube (14).
After selecting the right position from
5 hole of main support tube (15) and
fix height adjustment tube (14) with
the main supprot tube (15) by
inserting the pin (20b).
Therefore, you are able to exercise
different muscles with 5 different
levels.
1
2
3
4

6
1. Main exercise
Lay down with your back onto item.
Lay down comfortable and put your
head onto cushion, your hands grasp
the handlebar. Get with your upper
body up, but still leave your head onto
the cushion. (Keep your position of
head while you get into the original
position under control). Try to push
your back and basin onto the cushion
(keep your back straight).
Repeat this exercise.
This exercise is for stomach
musculature.
2. Turn of the waist
Lay down with your back onto item.
Turn that way that you lay down
comfortable on your left hip. Your
hands grasp the handlebar softly
while your feet place the foot support
or the floor. Leave your head onto the
cushion while you get up with your
upper body. Keep the position of
head while you get back into original
position under control.
Repeat this exercise on your right hip.
This exercise is for your left and right
obliquity stomach musculature.

7
3. Bend of the hip
Lay down with your back onto item.
Lay down comfortable and put your
head onto cushion, your hand grasp
the handlebar and bend your feet
about 90 ﾟdegree. Press the
handlebar while you raise up your
feet and rasie your feet about 90 ﾟ
degree.
This exercise is for your back, waist,
hip, knee, stomach musculature and
leg.
4. Bend of the thigh
Lay down with your back onto item.
Lay down comfortable and put your
head onto cushion, your hands grasp
the handlebar. Raise your feet out of
the set. Press the handlebar while
you raise you right feet.
Repeat this exercise on your left feet.
This exercise is for your knee, hip,
arm and stomach musculature.

8
5. Bend of the belly
Lay down with your back onto item.
Lay down comfortable and put your
head onto cushion. Pull the handlebar
back and raise your feet. Press the
handlebar and raise your feet about
90 ﾟdegree.
This exercise is for your upper body,
back, stomach musculature and your
arm.

9
PRINCIPALS OF EXERCISE
Ideal Workout
Extensive scientific research supports that both cardiovascular training(aerobic) and
strength training are important components in any health and fitness program. And ideal
workout consists of three groups of exercises, which should be completed in the following
sequence.
Warm-up, Workout and Cool-down. Do not skip any of these stages.
Warm-Up: Any workout needs to begin with a good warm-up for at least 5 minutes. The
warm-up consists of whole body, low intensity rhythmic movement, stretching and
limbering exercises. A common way to warm your body is by marching in place. Start by
moving your legs and then your arms until you get your whole body moving.
The purpose of the warm-up is to increase your muscle and core body temperatures.
Warm muscles are more elastic and.. therefore, less susceptible to injury. Also, warm
muscles burn fat more readily than cold muscles. In addition to increasing your body
temperatures, you are also raising your resting heart rate in preparation for more
vigorous exercise.
Workout: Strength training or circuit training.
Cool-Down:Never suddenly quit while exercising. Instead, gradually decrease your
intensity and then move into whole body stretching with movements of decreased
intensity, until your heart rate comes down a little. The rhythmic movements of a cool-
down help to remove waste products that build up in your muscles while you exercise. A
good cool-down can greatly reduce muscle cramping and post muscle pain.
Aerobic Training
Aerobic exercise is exercise during which the oxygen supply is sufficient to meet the oxygen demand of
working muscles, with the objective being the ability to continue the exercise for prolonged periods of
time(20 minutes or more). Aerobic exercises are those which utilize large muscle groups in a rhythmical
and continuous nature. Running, swimming, stair climbing, cycling, brisk walking, etc. are all examples
of aerobic exercise.
It is recommended that the average healthy adult perform aerobic exercise for a minimum of 20 to 30
minutes, three times per week, at an intensity that elevates the heart rate to within the Target Heart Rate
Zone. The Target Heart Rate Zone is between 70% and 85% of the Age-Predicted Maximum Heart
Rate. As a general rule, the Age-Predicted Maximum Heart Rate is approximately.
Max Heart Rate=220beats per minute minus age
Strength Training
Strength training involves the ability of a muscle or muscle group to generate force
against resistance. It is recommended that the average healthy adult perform a minimum
of one set of 8-20 repetitions to near fatigue for the 12 major muscle groups(Quadriceps,
Hamstrings, Calves, Chest, Back/Lats, Upper Back/Traps, Mid Back/Rhomboids, Lower
Back, Shoulders, Triceps, Biceps and Abdominals). Strength training should be
performed a minimum of two times per week. Rest a minimum of 48 hours, but no more
than 96 hours between training sessions that use the same muscles.
Circuit Training
Circuit training is a time effective method of exercise, during which the individual
performs a series of specified muscle group exercises with as little rest as possible
between each muscle group. Like strength training, circuit training should only be done
every other day to give your muscles a rest.

10
LIMITED WARRANTY
UB SPORTS warrants its F000052 Bench Abdominal to be free from defects
in material and workmanship under normal use and service conditions for a
period of 12 months from the date of purchase of this article. Evidence of
unfair usage or incorrect adjustment by the owner will void this promise.
All warranty coverage extends only to the original retail purchaser from the
date of purchase. UB SPORTS obligation under this Warranty is limited to
replacing or repairing the product, at the discretion of our authorised service
centre. Any enquiries relating to warranties or spare parts must first be
directed to our
Freecall 1800 465 070 who will then assist you in the appropriate action to be
taken. For efficient processing of your enquiry please have proof of purchase,
retailer name you purchased the item from and the brand on the product.
This warranty does not extend to any damage to a product caused by abuse,
improper or abnormal usage, or repairs not provided by UB SPORTS. Nor
does this warranty extend to products used for commercial or rental purposes.
This warranty does not cover ordinary wear, tear and weathering, failure to
follow directions, improper installation, improper maintenance or acts of God
(such as damage caused by storms, lightning and by snow or ice). No other
Warranty beyond that specifically set forth above is authorised by UB
SPORTS.
Our sales and service centre has been set up to provide assembly assistance,
replacement parts and accessories, and to efficiently handle all warranty
related matters.
Freecall 1800 465 070
Hours 9:00am – 4:30pm Monday to Friday (excluding Public Holidays)
9:00am – 3:00pm Saturday