BH43

一、产品简介（Product Introduction）

中文：本训练凳是专为家庭健身、商用健身房打造的核心力量训练器材，适配哑铃、杠铃等主流训练器械，主打多角度调节与全场景动作适配。采用高强度钢材骨架与人体工学填充设计，可灵活切换平板、上斜、下斜、坐姿等训练角度，精准覆盖胸、背、肩、臀、腿等部位力量训练，兼顾新手入门、进阶提升等不同需求，实现训练多样性、使用舒适度与结构稳定性的统一。

English：This Training Bench is a core strength training equipment designed for home fitness and commercial gyms. It is compatible with dumbbells, barbells and other mainstream training tools, focusing on multi-angle adjustment and full-scenario movement adaptation. Adopting a high-strength steel frame and ergonomic filling design, it can flexibly switch between flat, incline, decline, sitting and other training angles, accurately covering strength training of chest, back, shoulders, glutes, legs and other parts. It caters to the needs of beginners and advanced trainers, integrating training diversity, comfort and structural stability.

二、核心优势（Core Advantages）

1. 中文：多档角度可调：靠背支持0-180度无级调节，含平板0°、上斜15°/30°/45°/60°、下斜-10°/-15°及垂直90°坐姿档位，锁扣装置牢固可靠，可快速切换训练姿势，完美适配卧推、飞鸟、划船、肩推等多种核心动作。
2. English：Multi-gear Angle Adjustment: The backrest supports stepless adjustment from 0-180 degrees, including flat 0°, incline 15°/30°/45°/60°, decline -10°/-15° and vertical 90° sitting positions. The locking device is firm and reliable, allowing quick switching of training postures, perfectly adapting to bench press, flye, rowing, shoulder press and other core movements.
3. 中文：稳固承重结构：主体采用加厚Q235钢材，经精密焊接工艺打造，额定承重可达150-200kg，可稳定承载训练者体重与器械重量；底部加宽防滑底座搭配橡胶脚垫，训练时无晃动、不打滑，杜绝倾倒风险。
4. English：Stable Load-bearing Structure: The main body is made of thickened Q235 steel, processed by precision welding technology, with a rated load-bearing capacity of 150-200kg, which can stably bear the trainer's weight and equipment weight. The widened anti-slip base with rubber foot pads ensures no shaking or slipping during training, eliminating tipping risks.
5. 中文：人体工学舒适设计：靠背与座垫采用高密度回弹海绵填充，表面覆耐磨防水PU皮，贴合身体曲线，减轻训练时局部压迫感；边缘圆角打磨处理，避免磕碰损伤，久坐训练也能保持舒适。
6. English：Ergonomic Comfort Design: The backrest and seat cushion are filled with high-density rebound sponge, covered with wear-resistant and waterproof PU leather, fitting the body curve and reducing local pressure during training. The edges are polished with rounded corners to avoid collision damage, ensuring comfort even during long training sessions.
7. 中文：折叠省空间易收纳：支持快速折叠设计，折叠后体积缩小60%以上，可靠墙摆放、放入储物柜，不占用过多家庭空间；展开与折叠操作简便，无需额外工具，单人即可完成。
8. English：Foldable & Space-saving: It supports quick folding design, and the volume is reduced by more than 60% after folding. It can be placed against the wall or in a storage cabinet, without taking up too much home space. The unfolding and folding operation is simple, no additional tools are needed, and it can be completed by one person.
9. 中文：多功能适配性：兼容标准哑铃、杠铃、健身球等器材，可实现胸部卧推、背部划船、肩部推举、腿部弯举等全身上肢、下肢训练，一站式满足家庭综合健身需求，无需额外购置多种器材。
10. English：Multifunctional Adaptability: Compatible with standard dumbbells, barbells, fitness balls and other equipment, it can realize chest bench press, back rowing, shoulder press, leg curl and other whole-body upper and lower limb training, meeting one-stop comprehensive home fitness needs without purchasing additional equipment.

三、安装说明（Installation Instructions）

3.1 适用场景（Suitable Scenarios）

中文：推荐放置于平整、坚硬的地面（如水泥地、瓷砖地、木地板），放置区域需预留足够训练空间（建议周围0.5米内无杂物）；禁止放置于松软、不平整地面，避免影响稳定性；木地板使用时建议搭配防滑垫，防止刮伤地面。

English：Recommended to be placed on a flat, hard ground (such as concrete floor, tile floor, wooden floor). The placement area should reserve sufficient training space (it is recommended to have no debris within 0.5 meters around). It is forbidden to place on soft, uneven ground to avoid affecting stability. For wooden floors, it is recommended to use with anti-slip pads to prevent scratching the ground.

3.2 组装步骤（Assembly Steps）

1. 中文：准备工具：随产品附赠的内六角扳手、安装螺丝包，自备抹布（用于清洁部件表面灰尘）。
2. English：Prepare tools: Hexagon socket wrench and installation screw package included with the product, and prepare a rag (for cleaning dust on the surface of parts).
3. 中文：拆包检查：打开包装，确认主体框架、靠背、座垫、调节手柄、螺丝配件等部件齐全，无变形、破损、海绵脱落现象。
4. English：Unpack and inspect: Open the package, confirm that the main frame, backrest, seat cushion, adjustment handle, screw accessories and other parts are complete, without deformation, damage or sponge falling off.
5. 中文：组装固定：将靠背与主体框架对准预留接口，插入连接轴并拧紧固定螺丝；安装调节手柄，确保手柄与档位锁扣衔接顺畅，可灵活切换角度且锁定牢固；检查座垫与框架连接是否紧密，无松动。
6. English：Assemble and fix: Align the backrest with the reserved interface of the main frame, insert the connecting shaft and tighten the fixing screws; install the adjustment handle, ensure that the handle is connected smoothly with the gear lock, and can switch angles flexibly and lock firmly; check whether the seat cushion is tightly connected with the frame without loosening.
7. 中文：调试检查：展开折叠结构，反复切换不同角度测试档位锁定效果，按压靠背、座垫检查承重稳定性，确认所有连接处无松动、调节顺畅后即可使用。
8. English：Debug and inspect: Unfold the folding structure, switch different angles repeatedly to test the gear locking effect, press the backrest and seat cushion to check the load-bearing stability, and it can be used after confirming that all connections are tight and the adjustment is smooth.

四、使用方法（Usage Method）

1. 中文：平板卧推（胸部训练）：将靠背调节至0°平板位置，锁定档位。平躺于座垫上，双脚自然踩地，臀部、背部紧贴靠背，双手握住哑铃举至胸部正上方，手臂微屈，缓慢下放哑铃至胸部两侧，再发力向上推起复位，重复动作。
2. English：Flat Bench Press (Chest Training): Adjust the backrest to 0° flat position and lock the gear. Lie flat on the seat cushion, step on the ground naturally with both feet, stick the glutes and back tightly to the backrest, hold the dumbbells above the chest with both hands, bend the arms slightly, slowly lower the dumbbells to both sides of the chest, then push up to reset, repeat the movement.
3. 中文：上斜哑铃飞鸟（上胸训练）：将靠背调至30°-45°上斜档位并锁定。平躺后双脚踏实地面，双手握住轻重量哑铃，手臂微屈举至头顶上方、掌心相对，缓慢向两侧下放哑铃至胸部拉伸感明显，再发力收缩胸部肌肉向内合拢复位，全程保持手臂微屈不锁死。
4. English：Incline Dumbbell Flye (Upper Chest Training): Adjust the backrest to 30°-45° incline position and lock. After lying flat, step firmly on the ground, hold light dumbbells with both hands, bend arms slightly and lift them above the head with palms facing each other. Slowly lower the dumbbells to both sides until a clear stretch is felt in the chest, then contract the chest muscles to close inward and reset, keeping arms slightly bent without locking throughout.
5. 中文：坐姿肩推（肩部训练）：将靠背调节至90°垂直坐姿，锁定档位。坐直身体，背部紧贴靠背，双脚踩地与肩同宽，双手握住哑铃举至肩部两侧，掌心朝前，发力向上推起哑铃至手臂伸直，停留1秒后缓慢下放复位。
6. English：Sitting Shoulder Press (Shoulder Training): Adjust the backrest to 90° vertical sitting position and lock the gear. Sit up straight, stick the back to the backrest, step on the ground shoulder-width apart with both feet, hold the dumbbells at both sides of the shoulders with both hands, palms forward, push the dumbbells up until the arms are straight, stay for 1 second, then slowly lower to reset.
7. 中文：俯身划船辅助（背部训练）：将靠背调节至15°左右轻微上斜，双腿跪在座垫边缘，一只手扶住靠背，另一只手握住哑铃，身体前倾，背部保持平直，发力收缩背部肌肉将哑铃向上拉起，再缓慢下放，两侧交替进行。
8. English：Bent-over Row Assistance (Back Training): Adjust the backrest to a slight incline of about 15°, kneel on the edge of the seat cushion with both legs, hold the backrest with one hand, hold the dumbbell with the other hand, lean forward with the back straight, contract the back muscles to pull the dumbbell up, then slowly lower, alternate sides.

五、注意事项（Precautions）

• 中文：使用前必做检查：确认档位锁扣锁定到位、各连接处螺丝无松动、调节手柄操作顺滑，若出现靠背晃动、锁扣卡滞或失效等异常，立即停止使用并联系检修，杜绝安全隐患。
• English：Mandatory Check Before Use: Confirm that the gear lock is fully engaged, screws at all connections are tight, and the adjustment handle operates smoothly. If abnormalities such as backrest shaking, lock jamming or failure occur, stop using immediately and contact for maintenance to eliminate potential safety hazards.
• 中文：训练时体重与器械重量总和不得超过额定承重，禁止多人同时使用，避免框架变形、损坏；调节角度时需缓慢操作，确认锁定后再开始训练，防止意外倾倒。
• English：The total weight of the trainer and equipment during training shall not exceed the rated load-bearing capacity, and it is forbidden for multiple people to use it at the same time to avoid frame deformation and damage. Operate slowly when adjusting the angle, and start training after confirming the lock to prevent accidental tipping.
• 中文：新手建议从轻重量开始训练，控制动作幅度与速度，避免发力过猛导致肌肉拉伤；训练时穿戴专业运动装备，禁止穿拖鞋、宽松衣物，防止缠绕或滑倒。
• English：Beginners are advised to start training with light weights, control the movement range and speed, and avoid excessive force to cause muscle strain. Wear professional sports equipment during training, and do not wear slippers or loose clothes to prevent entanglement or slipping.
• 中文：定期维护保养：用湿抹布擦拭PU皮表面，清除汗液与灰尘，避免腐蚀性清洁剂接触；检查螺丝紧固情况与海绵磨损程度，发现海绵破损、螺丝松动及时处理。
• English：Regular maintenance: Wipe the PU leather surface with a damp cloth to remove sweat and dust, and avoid contact with corrosive cleaners. Check the tightness of screws and the wear degree of sponge, and deal with sponge damage and loose screws in time.
• 中文：儿童禁止使用本器材，非训练人员不得随意调节、攀爬器材；折叠收纳时避免挤压手部，防止夹伤。
• English：Children are prohibited from using this equipment. Non-training personnel are not allowed to adjust or climb the equipment at will. Avoid squeezing hands when folding and storing to prevent pinching.

六、规格参数（Specifications）

七、售后服务（After-Sales Service）

中文：本训练凳提供2年质量保修服务及终身维护指导，保修期内，因产品自身质量问题导致的部件损坏，可免费更换配件并提供维修服务；人为损坏、超载使用、调节不当及日常损耗导致的故障，不在保修范围内。

English：This training bench provides a 2-year quality warranty and lifelong maintenance guidance. During the warranty period, for component damage caused by the product's own quality issues, we offer free accessory replacement and maintenance services; faults caused by man-made damage, overloading, improper adjustment and daily wear are not covered by the warranty.