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18 

 

 

Calf and Achilles tendons 

Lean against the wall with one foot back and arms forward. Tighten your right foot 
and  leave  your  left  foot  on  the  ground.  Bend  your  left  leg  and  push  forward  by 
pushing your hips towards the wall. Hold for 30 - 40 seconds. Keep your legs taut 
and repeat with the other leg. 

The Exercise Phase 

This is the stage where you put the effort  in. After regular use, the muscles in your legs will become 
more flexible. Work at your own pace but be sure to maintain a steady tempo throughout. The rate of 
work should be enough to raise your heartbeat into the target zone shown on the graph below.   

 

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  approximately  5  minutes 
before  you  get  off  your  Exercise  Bike.  The  stretching  exercises  should  now  be  repeated,  again 
remembering not to force or jerk your muscles into the stretch.  

As you get fitter you may need to train longer and harder. It is advisable to train at least three times a 
week, and if possible, to space your workouts evenly throughout the week.

  

MUSCLE TONING

 

To tone muscle while exercising 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.  You  should  train  as  normal 
during  the  warm  up  and  cool  down  phases,  but  towards  the  end  of  the  exercise  phase  you  should 
increase  resistance  making  your  legs  work  harder.  You  will  have  to reduce  your  speed  to keep  your 
heart rate in the target zone. 

WEIGHT LOSS 

The important factor here is the amount of effort you put in. The harder and longer you work the more 
calories you will burn. This is effectively the same as if you were training to improve your fitness, the 
difference being the goal. 

 

Basic exercise 

 

1)  Sit on the saddle and fasten your feet to the pedals using the Velcro straps. Then take hold of the 

rowing bar. 

2)  Take up the starting position, leaning forward with your arms straight and knees bent as shown in 

(Pic 1). 

3)  Push yourself backwards, straightening your back and legs at the same time (Pic 2). 
4)  Continue this movement until you are leaning slightly backwards, during this stage you should 

bring your arms out of the side. (Pic 3). Then return to stage 2 and repeat. See attached. 

Summary of Contents for IN 8722

Page 1: ...USER MANUAL EN IN 8722 Rowing Machine inSPORTline RW60...

Page 2: ...D VIEW 4 PARTS LIST 4 ASSEMBLY 7 CONSOLE 11 DISPLAYED INFORMATION 11 BUTTONS 12 USE 12 WARM UP 17 HOW TO EXERCISE 20 MAINTENANCE 20 STORAGE 20 IMPORTANT NOTICE 20 ENVIRONMENT PROTECTION 21 TERMS AND C...

Page 3: ...ty 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 sports shoes Avoid too loose clothes Don t use it...

Page 4: ...10 11 77 94 22 30 32 91 78 55 80 74 87 11 10 51 5 90 80 74 75 21 67 33 23 38B 38A 47 95 79 79 59 4 65 66 97 99 100 PARTS LIST NO DESCRIPTION Q TY 1 Computer 1 2 Handlebar post 1 4 Pin 4 5 Stabilizer...

Page 5: ...5T 4 36 Bushing D13 5 D10 9 2 37 Pulley 1 38A Upper computer cable 1 38B Lower computer cable 2 1 39 Round magnet 4 40 Plastic washer D10 D24 0 4T 1 41 Spring D2 2 D14 65L 1 42 Plastic cover 2 43 All...

Page 6: ...72 Screw M6 1 0 20L 4 73 Ladder screw M8 1 25 55 5L 1 74 Spring washer D15 4 D8 2 2T 17 75 Domed nut M8 1 25 15L 6 76 Flat washer D16xD8 5x1 2T 16 77 Flat washer D25 D8 5x2 0T 2 78 Flat washer D20 D11...

Page 7: ...75 D15 4 D22 A x4 M8 1 25 90 80 74 75 5 22 90 80 74 75 100 A Assemble the rear stabilizer 5 to the main frame 22 by using spring washer 74 domed nut 75 curved washer 80 and square neck bolt 90 B Asse...

Page 8: ...19 by fixing plate 95 spring washer 74 and allen bolt 87 as picture 1 shown B Assemble the seat support 25 to the sliding beam 19 by using the buffer 61 and the nut 96 and the bolt 85 as picture 2 sho...

Page 9: ...9 STEP 3 step 3 A A M8 20 D25 A x2 91 77 16 77 91 10 Assemble the foot pedal 10 using the axle 16 flat washer 77 and bolt 91...

Page 10: ...B and then assemble the handlebar post 2 onto the main frame by spring washer 74 curved washer 80 and allen bolt 87 as the picture A shown B Connecting the lower computer cable 28 Lower computer cable...

Page 11: ...ON WATTS Display power Display range 0 999 CALORIES Display burned calories per exercise Display range 0 9999 settings range 0 9990 Cal DISTANCE Display distance Display range 0 99999 press to change...

Page 12: ...ached within the set speed SPM Pulls per minute Display range 0 99 Press to change value by 5 LOAD Resistance Settings range 1 16 STROKES Total strokes Display range 0 9999 Updated every 6 seconds The...

Page 13: ...Press START STOP to start the program Fig 3 The values start to subtract from the set values Use the navigation buttons to set the resistance between levels 1 16 When one value reaches 0 the console s...

Page 14: ...pulse is detected the countdown starts When the countdown reaches 0 the program stops and beeps for 8 seconds press any button to stop the beep and the average values are displayed and the time retur...

Page 15: ...ase is by 0 30 500m Press the START STOP button to start the program The display shows the speed of the user and the computer Fig 12 The progress of the computer is displayed in the PC field the user...

Page 16: ...djust the resistance When the training time reaches 0 the console shuts down and an audible signal sound for 8 seconds Press any button to turn off the beep Press START STOP to pause the program Press...

Page 17: ...below Toes on the toes Lean forward Keep your back and arms relaxed and lean forward to your toes Hold in position for 15 seconds Bend your knees slightly Upper thighs Lean against the wall with one...

Page 18: ...ur workouts evenly throughout the week MUSCLE TONING To tone muscle while exercising you will need to have the resistance set quite high This will put more strain on our leg muscles and may mean you c...

Page 19: ...s Alternate Rowing Styles Arms Only Rowing This exercise will tone muscles in your arms shoulders back and stomach Sit as shown in Pic 4 with your legs straight lean forward and grasp the handles In a...

Page 20: ...t Do not use abrasives or solvents on plastic parts Wipe the sweat after each use Protect your computer from moisture to avoid damaging the electronics Protect machine and computer from direct sunligh...

Page 21: ...verned by Act No 89 2012 Coll Civil Code and Act No 634 1992 Coll Consumer Protection as amended also in cases that are not specified by these Warranty rules The seller is SEVEN SPORT s r o with its r...

Page 22: ...ing from the repair The cost shall be calculated according to the valid price list of services and transport costs If the Seller finds out by testing that the product is not damaged the Warranty Claim...

Page 23: ...arranty service center Elektri n 6471 Tren n 911 01 SK CRN 36311723 VAT ID SK2020177082 Phone 421 0 326 526 701 E mail objednavky insportline sk reklamacie insportline sk servis insportline sk Web www...

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