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Related Manuals for Pro Fitness 923-7300(D)
Summary of Contents for Pro Fitness 923-7300(D)
- Page 1 923-7300(D) ROWER ‘N’ GYM...
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Page 3: Table Of Contents
Important Safety Information ………………… Exploded View …………………………………………..… Parts List ……………………………………………….… GYM N ROWER Parts checking list…………………… Assembly Instructions …………………..……………… Folding For Storages ……………….…………………… Exercise Guide ……………………………..……………… 1 0 Exercise Instructions …………….…..…………………… 11 Exercise Computer ……………………………………… 1 3 Exercise Session ………………………………………. -
Page 5: Important Safety Information
Please keep this manual in a safe place for reference. 1. It is important to read this entire manual before assembling and using the equipment. Safe and efficient use can only be achieved if the equipment is assembled, maintained and used properly. It is your responsibility to ensure that all users of the equipment are informed of all warnings and precautions. - Page 7 PART PART DESCRIPTION Q'TY DESCRIPTION Q'TY Rubber pad Foam grip Bolt (M8*47) End cap Front stabilizer Handlebar Screw (ST4.2*10) Computer protector End cap Screw (ST2.9*8) End cap cover Computer Bolt (M6*40) Upper computer wire Transport wheel Wire bracket Lock nut (M6) Curved washer (Φ8) Pulley (φ63*29.25) Stopper...
- Page 8 GYM N ROWER PARTS CHEKCING LIST MAIN FRAME*1 FRONT STABILIZER*1 ROLLER FRAME*1 SEAT*1 REAR STABILIZER*1 HANDLE BAR SET*1 AXLE FOR PEDAL PEDAL*2 COMPUTER*1 PULL HANDLE SET*1 (Φ12*440)*1 HOOK*2 TOOL PACK*1 **Hardware might have already pre-assembled onto the components...
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Page 9: Assembly Instructions
STEP 1 Connect the front stabilizer (3) to the main frame (21) by use the bolt M8*47 (2), Curved washerφ8 (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 10: Roller
STEP 3 Connect the rear stabilizer (61) to the roller tube (53) by use the bolt (60) and screw (M6*10) (64). STEP 4 1. Connect the upper computer wire (45) to the lower computer wire (52), 2. Put the roller tube (53) into main frame (21) and then assemble by use bolt M8*95 (20), Washer (14) and lock nut M8 (75). -
Page 11: Handle Bar
STEP 5 Buckle the handlebar hook (32) with weave belt hook (17) then put on handlebar bracket (37). ATTENTION: There are 3 levels of tension. Tension level varies on the number of belts, 1 belt for least resistance, 3 belts for highest resistance. -
Page 12: Pedal (
STEP 6 Assembly Pedal (15), Bushing (19) and (Axle for Pedal) (16) to the Main frame (21) by use lock nut M8 (13) and Washer (14). -
Page 13: Folding For Storages
Pull the pin (18) out of the main frame (21), then turn roller tube (53) anticlockwise, insert pin (18) to the hold. -
Page 14: Exercise Guide
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 on the saddle and fasten your feet to the pedals using the Velcro straps. Then take hold of the rowing bar. Take up the starting position, leaning forward with your arms straight and knees bent as shown in (Fig 1). - Page 15 Using your GYM N ROWER will provide you with several benefits. It will improve your physical fitness, tone your muscles and, in conjunction with a calorie-controlled diet, help you lose weight. 1. The Warm-Up Phase This stage helps get the blood flowing around the body and the muscles working properly. It will also reduce the risk of cramp and muscle injury.
- Page 16 To tone muscle while on your ROWING MACHINE you will need to have the resistance set quite high. This will put more strain on our leg muscles and may mean you cannot train for as long as you would like. If you are also trying to improve your fitness you need to alter your training program.
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Page 17: Exercise Computer
Appearance Functions and Operations 1. Batteries Installation Please install 1 piece of AAA 1.5V batteries in the battery case on the back of monitor. (Whenever Batteries are removed, all the functions values will be reset to zero.) 2. Auto On/Off While the user starts to do exercise, the Display will show out the workout value automatically. -
Page 18: Hook
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 19 EXERCISE 3 TRICEP BURNER 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. Hold it there a moment…...
- Page 20 EXERCISE 5 THE POWER PULL To do the Power Pull, stand to one side of your Gym N Rower like this, with your right foot on the front stabilizer footplate. (This is the position if you’re working your right arm. Reverse it when working the left arm.) Now, take the handle in your right hand, like this.
- Page 21 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. Now, take hold of the pulley handle with your right hand and bring it up to this position.
- Page 22 EXERCISE 9 HALF SQUATS 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.
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Page 23: Handlebar
EXERCISE 11 SHOULDER POWER LIFT 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 24 EXERCISE 13 LOWER BACK POWER 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.
- Page 26 Dimensions (L*W*H) 1850 x 435 x 650 mm Batteries 1 x AAA Class Rating Maximum User Weight 100KG Please note that the specifications are subject to change without notice. Retailer: Retailer address: 489-499 Avebury Boulevard Saxon Gate West Central Milton Keynes Bucks, MK9 2NW...
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