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WARM-UP AND COOL-DOWN 

WARM-UP PHASE 

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 increase your 
heart rate and warm up working muscles. Activities may include: brisk walking, jogging etc. 

STRETCHING 

Stretch your muscles once you finished your warm up, and after you finish working up. Muscles stretch 
more easily because of higher temperature which greatly reduces risk of injures. Stretches should be 
held for 15 

– 30 seconds. 

NOTE:  DO NOT BOUNCE 

 

Lower body stretch 

 

Bend torso pulls 

 

Floor Stretch 

 

Bent over leg stretch 

COOL-DOWN PHASE 

The  purpose  of  cooling  down  is  to  return  the  body  to  its  normal  state.  The  proper  cool-down  slowly 
lowers your heart rate and temperature. 

Summary of Contents for 16636

Page 1: ...USER MANUAL EN IN 16636 Rowing Machine inSPORTline Power Master X...

Page 2: ...METER 9 FUNCTIONS 9 HOW TO INSTALL AND REPLACE BATTERIES 9 OPERATIONAL INSTRUCTIONS 10 LOAD ADJUSTMENT 10 PEDAL STRAP ADJUSTMENT 10 MAINTENANCE 11 STORAGE 11 FOLDING THE ROWING MACHINE 11 WARM UP AND...

Page 3: ...on a flat dry and clean surface and keep a safety clearance of at least 0 6 m from other objects for higher safety Use a protective cover to protect carpet or floor Wear adequate sports clothes and sp...

Page 4: ...nt cover 4 Right handlebar 5 Seat 6 Extension arm 7 Center beam 8 Rear support 9 Stabilizer cap 10 Shock 11 Pivot connector 12 Extension arm 13 Left handlebar 14 Front stabilizer 15 Left stand cap 16...

Page 5: ...e washers or the ends of the bolts or screws on the circles to check for the correct diameter Use the small scale to check the length of the bolts and screws NOTE The length of all bolts and screws ex...

Page 6: ...8x1 25 2 ASSEMBLY STEPS STEP 1 Put the main frame assembly onto the floor as shown in picture Refer to the A drawing Make sure the key rib in the stabilizer cap 5 aligns with the slot in the rear supp...

Page 7: ...bling the meter post 32 STEP 3 Connect the extension wire 39 to the sensor wire 40 STEP 4 Insert the pedal shaft 32 through holes located on the meter post 31 Place a pedal spacer 33 and a pedal 34 on...

Page 8: ...Connect the extension wire 39 to the meter 37 Attach the meter 37 to the plate on the meter post 31 using round head screws M5x0 8x12 mm 49 STEP 8 Slide the seat assembly 42 43 onto the center beam 1...

Page 9: ...ows Total number is saved when the meter is turned off COUNT Display total number of rows from 0 to 9999 rows CALORIES Display burned calories from 0 to 9999 Kcal The calories readout is an estimate f...

Page 10: ...the position of pedal strap 35 to the upper position in the pedal 34 as shown in the picture Get the pedal strap 35 through the opening from the bottom of the pedal 34 and then put the pedal strap 35...

Page 11: ...the Rowing Machine in dry and clean place 2 Move the machine only by lifting the rear and front stabilizer Do not use the seat to move the machine The seat can move and the seat carriage may pinch you...

Page 12: ...brisk walking jogging etc STRETCHING Stretch your muscles once you finished your warm up and after you finish working up Muscles stretch more easily because of higher temperature which greatly reduce...

Page 13: ...13 PRODUCT DRAWING...

Page 14: ...sher M12 2 50 Bolt Round Head M6 x 1 x 15 mm 4 17 Left Handlebar 1 51 Bolt Round Head M8 x 1 25 x 15 mm 8 18 Right Handlebar 1 52 Bolt Round Head M8 x 1 25 x 20 mm 8 19 Securing Cap 2 53 Bolt Round He...

Page 15: ...The Seller provides the Buyer a 24 months Warranty for Goods Quality unless otherwise specified in the Certificate of Warranty Invoice Bill of Delivery or other documents related to the Goods The leg...

Page 16: ...s paragraph The Seller shall settle the Warranty Claim within 30 days after the delivery of the defective Goods unless a longer period has been agreed upon The day when the repaired or exchanged Goods...

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