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WARM-UP and COOL-DOWN 

A  successful  exercise program  consists  of  a  warm-up,  aerobic  exercise,  and  a  cool-down.  Do  the 
entire program at least two and preferably three times a week, resting for a day between workouts. 
After several months, you can increase your workouts to four or five times per week. 

 

WARM-UP 

The purpose of warming up is to prepare your body for exercise and to minimize injuries. Warm up 
for  two  to  five  minutes  before  strength-training  or  aerobic  exercising.  Perform  activities  that  raise 
your heart rate and warm the working muscles. Activities may include brisk walking, jogging, jumping 
jacks, jump rope, and running in place. 
 

STRETCHING 

Stretching while your muscles are warm after a proper warm-up and again after your strength 
or aerobic training session is very important. Muscles stretch more easily at these times because of 
their elevated temperature, which greatly reduces the risk of injury. Stretches should be held for 15 to 
30 seconds. 

DO NOT BOUNCE

 
 

 
 
 
 

 
 

 
 
 
 
 
 
 
 
 
 
 
 
 

 
 
 
 
 
 
Remember always to check with your physician before starting any exercise program. 
 

COOL-DOWN 

The purpose of cooling down is to return the body to its normal or near normal, resting state at the 
end of each exercise session. A proper cool-down slowly lowers your heart rate and allows blood to 
return to the heart. 

Calf-Achilles Stretch

 

Inner Thigh Stretch 

Toe Touch 

Side Stretch

 

Hamstring Stretch

 

Summary of Contents for Club Rower 1.0

Page 1: ... 1 C Cl lu ub b R Ro ow we er r 1 1 0 0 MANUAL ...

Page 2: ...nd operate the rowing machine on a solid level surface 6 Always wear shoes when using the machine 7 Please keep children and pets away from the machine while it is in use Do not allow children to play or use the machine This machine is designed for adults not children 8 Please maintain your balance while using the machine 9 Stop exercise immediately in case of nausea shortness of breath faint head...

Page 3: ... 3 EXPLOADED DIAGRAM ...

Page 4: ...tube plug 1 10 Bolt M12 155 16 4 32 Front end cap 2 11 Hex bolt M10 105 1 33 Rear end cap 2 12 Hex bolt M8 125 L15 3 34 Fabric belt 1 13 Hex socket pan head screw M8 16 8 35 Foam grip 2 14 Cross recessed pan head tapping screws ST4 2 18 2 36 Cushion 2 15 Cap nut M8 2 37 Paddle 2 16 Nylon nut M6 2 38 Plug 1 17 Nylon nut M8 3 39 Round magnet with bracket 1 18 Nylon nut M10 1 40 Round tube plug 2 19 ...

Page 5: ...rame 4 on Guide rail 3 with Hex socket pan head screw 13 Spring washer 19 and Flat washer 20 STEP 2 Take off the cushion 36 and insert the Saddle 28 on Guide rail 3 Then fasten cushion 36 back to Guide rail 3 with Cross recessed pan head screws M5 15 44 ...

Page 6: ... Flat washer 20 Spring washer 19 and Cap nut 15 STEP 4 1 Connect Sensor wire 41 and Extension wire 42 well 2 Secure Guide rail 3 on Main frame 1 with Hex bolt 11 Flat washer 22 Nylon nut 18 then put on Cap nut 43 3 Lock Guide rail 3 on Main frame 1 with Bolt 30 and Flat washer 21 ...

Page 7: ... use it Please watch out your hands to avoid injury when folding 1 Unscrew Bolt 30 then take off Bolt 30 and Flat washer 21 Lift up Guide rail 3 in arrow direction as Figure 1 show 2 Align the hole of Guide rail 3 and Main frame 1 then lock them together with Bolt 30 and Flat washer 21 as Figure 2 show Figure 1 Figure 2 ...

Page 8: ...king jogging jumping jacks jump rope and running in place STRETCHING Stretching while your muscles are warm after a proper warm up and again after your strength or aerobic training session is very important Muscles stretch more easily at these times because of their elevated temperature which greatly reduces the risk of injury Stretches should be held for 15 to 30 seconds DO NOT BOUNCE Remember al...

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