Table of Contents
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Rower 'n' Gym
Assembly & User Instructions
923/7300D
- Please keep for future reference
Important
– Please read these instructions fully before assembly or use
These instructions contain important information which will help you get the best from your
equipment and ensure safe and correct assembly, use and maintenance.
If you need help or have damaged or missing parts, call the Customer Helpline: 0345 600 1714
http://www.argos-support.co.uk/
Issue 1 -
11/21/11
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Table of Contents
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Summary of Contents for Pro Fitness Rower ‘n’ Gym 923/7300D
- Page 1 Rower ‘n’ Gym Assembly & User Instructions 923/7300D - Please keep for future reference Important – Please read these instructions fully before assembly or use These instructions contain important information which will help you get the best from your equipment and ensure safe and correct assembly, use and maintenance. If you need help or have damaged or missing parts, call the Customer Helpline: 0345 600 1714 http://www.argos-support.co.uk/ Issue 1 -...
- Page 2 Contents Safety Information Components - Parts Components - Fixings Assembly Instructions Moving Instructions Computer Operation Exercising Information 11-14 Before starting 11-12 Warming up and cooling down 13-14 Exercise Guide Exercise Session 16-22 Care and Maintenance Disposal information Explodes Diagram Parts List Guarantee Back Cover...
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Page 3: Safety Information
Important – Please read fully before assembly or use To reduce the risk of serious injury, read the entire manual before you assemble or operate the Pro Fitness Rowing Machine . In particular, note the following safety precautions: • Do not place any sharp objects around the Assembly equipment. - Page 4 Components - Parts If you have damaged or missing components, 0345 600 1714 call the Customer Helpline: http://www.argos-support.co.uk/ Please check you have all the parts listed below Note: Some of the smaller components may be pre-fitted to larger components. Please check carefully before contacting Argos regarding any missing components.
- Page 5 Components - Fixings Please check you have all the fixings listed below Note: Some of the fixings are pre-fitted to the larger components. Please check carefully before contacting Argos regarding any missing fixings. Washer (Φ8) x 13 Bolt (M8 x 48mm) x 2 Lock nut (M8) x 14 Pin x 1 Bushing x 2...
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Page 6: Assembly Instructions
Assembly Instructions Step 1 Connect the front stabilizer (3) to the main frame (21) by use the bolt M8 x 47mm (2), Curved washer Φ8 (47) and lock nut M8 (13). Connect the computer (44) wire to the upper computer wire (45), then fix the computer on the computer bracket of main frame (21) -
Page 7: Assembly Instructions
Assembly Instructions Step 2 Connect the seat (71) to the seat bracket (67) using Screw M6 x 15mm (65) and flat washer (66) then lock Adjustment knob (58) . Note: Adjust the Seat to the position using Adjustment knob (58). -
Page 8: Assembly Instructions
Assembly Instructions Step 3 Connect the rear stabilizer (61) to the roller tube (53) using bolt (60) and screw (M6 x 10mm) (64). Step 4 1.Put the roller tube (53) into main frame (21) and then assemble using M8 x 95mm (20), Washer (14) and lock nut M8 (75). - Page 9 Assembly Instructions Step 5 Buckle the handlebar hook (32) with weave belt hook (17) then put on handlebar bracket (37). Please note: (photo 1 ) There are 3 levels of tension. Tension level varies depending on the number of belts,1 belt for least (photo 2 ) resistance, 3 belts for highest resistance.
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Page 10: Moving Instructions
Assembly Instructions Step 7 Pull the pin (18) out of the main frame (21), then turn roller tube (53) anticlockwise, insert pin (18) to the hold for easy stoarge. Free area and Training area The free area shall be not less than 0.6 m 0.6m (Free area ) greater than the training... -
Page 11: Computer Operation
Computer Operation Functions and operations 1.BATTERY INSTALLATION 3.AUTO SCAN Please install 1 of AAA 1.5V battery in the After the monitor is power on or press the button, battery case on the back of monitor. the LCD will display all functions values from (Whenever Batteries are removed, all the functions Time-Count- T-Count –... -
Page 12: Exercising Information
Exercising Information Before starting your exercise How you begin your exercise program depends on your physical condition. If you have been inactive for several years, or are overweight, you must start slowly and increase your time on the equipment; a few minutes per increase is advisable. Initially, you may be able to exercise only for a few minutes in your target zone, however, your aerobic fitness will improve over the next six to eight weeks. -
Page 13: Exercising Information
Exercising Information Muscle chart Aerobic Exercise Aerobic exercise improves the fitness of your lungs and heart - your body’s most important muscle. Aerobic exercise fitness is promoted by any activity that uses your large muscles (arms, legs, or buttock, for example). Your heart beats quickly and you breathe deeply. - Page 14 Exercising Information Warming up and Cooling down Each workout should include the following three parts: 1. A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your body temperature, heart rate, and circulation in preparation for exercise. 2.
- Page 15 Exercising Information Calf/Achilles stretch With one leg in front of the other, reach forward and place your hands against a wall. Keep your back leg straight and your back foot flat on the floor. Bend your front leg, lean forward and move your hips toward the wall.
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Page 16: Exercise Guide
Exercise Guide Using the Workout Bench Rowing is an extremely effective form of exercise. It strengthens the heart and improves circulation as well as exercising all the major muscle groups; the back, waist, arms, shoulders, hips and legs. The Basic rowing stroke (1) Sit on the saddle and fasten your feet to the pedals using the Velcro straps. -
Page 17: Exercise Session
Exercise Session Exercise 1 Leg n thigh burner row Sit facing the front of the Gym N Rower. Position the seat close to the mainframe. Have your knees bent and your feet firmly in the footrest. Now, grip the handsets and, keeping your elbows tucked at your sides, inhale and extend your legs straight, pushing your body backward. -
Page 18: Exercise Session
Exercise Session Exercise 3 Leg n thigh burner row Sitting in the same position as the above exercise, grip one handle holding it near the back of your head like this. Your other hand can hold onto the roller tube for support. Inhale and extend your arm up over your head. - Page 19 Exercise Session Exercise 5 Leg n thigh burner row Sit facing the front of the Gym N Rower. Position the seat close to the mainframe. Have your knees bent and your feet firmly in the footrest. Now, grip the handsets and, keeping your elbows tucked at your sides, inhale and extend your legs straight, pushing your body backward.
- Page 20 Exercise Session Exercise 7 Rear deltoid / tricep pullback For the Rear Deltoid / Tricep Pullback exercise place your right knee comfortably on the padded seat rest. Your left hand can be supported on your left knee, or on the head of the mainframe.
- Page 21 Exercise Session Exercise 9 Leg n thigh burner row For this exercise stand straight facing the mainframe; your legs should be on either side of the roller tube and placed firmly on the front stabilizer foot plates. Now, take the handles, one in each hand, and bring them up around your chin or upper chest area.
- Page 22 Exercise Session Exercise 11 Leg n thigh burner row Stand on one side of the Gym N Rower and grip the handle with your right hand. Your right foot should be on the footplate. Now exhale and raise your arm bringing it to shoulder level…. Hold it a moment then return to first position as you exhale.
- Page 23 EXERCISE SESSION Exercise 13 Leg n thigh burner row For this exercise you will again use the handlebar. Now, sitting in the same position as the last exercise, place the handlebar across the inner elbows like this. Your feet should be placed securely in the footrests and your knees bent at about 90 degrees.
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Page 24: Care And Maintenance
Care and Maintenance Using the Workout Bench 6. Special attention to components 1. Examine the equipment 4. The equipment can be most susceptible to wear periodically in order to detect cleaned using a damp cloth and mild non-abrasive detergent. any damage or wear. Guarantee: Do not use solvents. - Page 25 Exploded Diagram Using the Workout Bench...
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Page 26: Parts List
Parts List Part Description Part Description Rubber pad End cap Bolt (m8*48) Handlebar Front stabilizer Computer protector Screw (st4.2*10) Screw (st2.9*8) End cap Computer End cap cover Upper computer wire Bolt (m6*40) Wire bracket Transport wheel Curved washer (φ8) Lock nut (m6) Stopper Pulley (φ63*29.25) Screw (st4.2*13) - Page 27 Guarantee Product Guarantee This product is guaranteed against manufacturing defects for a period of Year This product is guaranteed for twelve months from the date of original purchase. Any defect that arises due to faulty materials or workmanship will either be replaced, refunded or repaired free of charge where possible during this period by the dealer from whom you purchased the unit.
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