Insportline BR-3010 Page 6 User Manual Download | Manualshive

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STEP 3

Connect the rear stabilizer (61) to the roller
tube (53) by use the bolt (60) and screw
(M6*10) (64).

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Summary of Contents for BR-3010

Page 1: ...User manual EN IN 2810 Rowing machine RIO BR 3010...

Page 2: ...he nuts and bolts are securely tightened 6 The safety level of the equipment can only be maintained if it is regularly examined for damage and or wear and tear 8 Warning the equipment must be installe...

Page 3: ...15 If you experience any problems or require assistance please contact the customer service in your country see 1st page for tel numbers EXPLODED VIEW ASSEMBLY DRAWING...

Page 4: ...Axle for pedal 1 54 End cap 1 17 Weave belt 3 55 Bolt 10 14 5 M8 2 18 Pin 1 56 Bushing 2 19 Bushing 2 57 Bolt 8 110 2 20 Bolt M8 95 1 58 Adjustment knob 1 21 Main frame 1 59 Magnet 1 22 Chain cover L...

Page 5: ...ith square bolt head fit into the square hole Press on the bolt head until the lock nut M8 13 was screwed down Connect the computer 44 wire to the upper computer wire 45 then fix the computer on the c...

Page 6: ...STEP 3 Connect the rear stabilizer 61 to the roller tube 53 by use the bolt 60 and screw M6 10 64...

Page 7: ...Pull the pin 18 out of the main frame 21 then turn roller tube 53 anticlockwise insert pin 18 to the hold STEP 6 Assembly Pedal 15 Bushing 19 and Axle for Pedal 16 to the Main frame 21 by use lock nut...

Page 8: ...proving level of fitness You should eventually be capable of rowing for 15 20 minutes but do not try to achieve this too quickly Try to train on alternate days 3 times a week This gives your body time...

Page 9: ...utes 3 Cooling Down Phase This stage is to let your cardio vascular system and muscles wind down This is a repeat of the warm up phase First reduce your tempo and continue at this slower pace for appr...

Page 10: ...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 al...

Page 11: ...our body backward Hold a moment and then exhale as you return to first position Repeat seven to 10 times rest and then do another set This will work your thighs and lower leg muscles as well as your s...

Page 12: ...is exercise focuses primarily on the tricep muscles but it also gives your upper back a good workout Again sit with your back to the mainframe Now take the handles in each hand like this Your legs sho...

Page 13: ...his rhythmic movement with your breathing as you do several repetitions This motion is excellent for your shoulders and upper arms as well as your waistline Remember to do both sides of your body Stan...

Page 14: ...sition Positioning your body in this way places localizes tension on your arms thereby giving your shoulder and upper arm and lats a more intensive workout Remember to do both sides of your body Facin...

Page 15: ...everal times and do two sets before working your left arm This works your entire arm waist and upper body EXERCISE 11 SHOULDER POWER LIFT For this exercise stand straight facing the mainframe your leg...

Page 16: ...lder muscles For this variation on the Burner Row you ll need to connect the handlebar to the resistance cords Sit comfortably facing the mainframe and secure your feet on the footrests Take hold of t...

Page 17: ...n your back Remember not to strain your waist by leaning too far back Always go easy at first you can increase the intensity of the movement after more practice For the standing bicep curls face the m...

Page 18: ......

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