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Pro Fitness Rower 'n' Gym 923/7300D, Assembly & User Instructions

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Pro Fitness Rower 'n' Gym 923/7300D Assembly & User Instructions Download Page 1

Issue 1 -

 11/21/11

Important

 

– Please read these instructions fully before assembly or use

These instructions contain important information which will help you get the best from your 

equipment and ensure safe and correct assembly, use and maintenance. 
If you need help or have damaged or missing parts, call the

 Customer Helpline:  0345 600 1714

Rower ‘n’ Gym

Assembly & User Instructions 

- Please keep for future reference

923/7300D

http://www.argos-support.co.uk/

Summary of Contents for Rower 'n' Gym 923/7300D

Page 1: ...information which will help you get the best from your equipment and ensure safe and correct assembly use and maintenance If you need help or have damaged or missing parts call the Customer Helpline 0...

Page 2: ...ns Computer Operation Exercising Information Before starting Care and Maintenance Disposal information Exercise Guide Exercise Session 2 3 4 5 9 10 11 14 11 12 Moving Instructions 9 Warming up and coo...

Page 3: ...fore using any tness equipment Argos and its associates assumes no responsibility for personal injury or property damage sustained by or through the use of this product Only one person at a time shoul...

Page 4: ...nts may be pre tted to larger components Please check carefully before contacting Argos regarding any missing components 53 Roller tube x 1 21 Main frame x 1 61 Rear stabilizer x 1 15 Pedal x 2 44 Com...

Page 5: ...er components Please check carefully before contacting Argos regarding any missing xings Components Fixings Hook x 5 Bushing x 2 Washer 8 x 13 Axle x 1 Bolt M8 x 48mm x 2 Bolt M8 x 95mm x 1 Lock nut M...

Page 6: ...stabilizer 3 to the main frame 21 by use the bolt M8 x 47mm 2 Curved washer 8 47 and lock nut M8 13 Connect the computer 44 wire to the upper computer wire 45 then fix the computer on the computer br...

Page 7: ...ly Instructions 71 58 58 53 65 66 67 Connect the seat 71 to the seat bracket 67 using Screw M6 x 15mm 65 and flat washer 66 then lock Adjustment knob 58 Note Adjust the Seat to the position using Adju...

Page 8: ...er tube 53 using bolt 60 and screw M6 x 10mm 64 1 Put the roller tube 53 into main frame 21 and then assemble using M8 x 95mm 20 Washer 14 and lock nut M8 75 2 Connect the upper computer wire 45 to th...

Page 9: ...the number of belts 1 belt for least resistance 3 belts for highest resistance Important Please change the weave belts 17 a consuming parts when it is damaged or the diameter shrinks The defect photo...

Page 10: ...e when you want to move it Free area and Training area The free area shall be not less than 0 6 m greater than the training area in the directions from which the equipment is accessed The free area mu...

Page 11: ...workout value of count total count cal will accumulate continuously Press the button for 2 seconds all the function value except T COUNT will be reset to zero 3 AUTO SCAN After the monitor is power o...

Page 12: ...diovascular performance Intermediate aerobic Effective fat burning Up to 55 55 to 65 65 to 85 85 to Max During the rst few months of your exercise program keep your heart rate near the low end of your...

Page 13: ...muscle groups are highlighted on the muscle chart below A Trapezius B Deltoid C Pectoralis Major D Serratus Anterior E Biceps F Abdominal G Sartorius H Quadriceps I Tibialis Anterior J Trapezius K De...

Page 14: ...osite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Hamstrings...

Page 15: ...h With one hand against the wall for balance reach back and grasp one foot with your other hand Keeping your bent knee pointing directly downward towards the oor gentle pull your heel towards your but...

Page 16: ...er and harder workouts Start rowing for about 5 minutes and as you progress increase the length of your work out to match your improving level of fitness You should eventually be capable of rowing for...

Page 17: ...cles as well as your shoulders and back To increase the tension hook up another resistance strap But please don t overdo it if you get tired do less reps Exercise 2 Front deltoid pull 16 For this exer...

Page 18: ...he other arm This 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 thi...

Page 19: ...ders and back To increase the tension hook up another resistance strap But please don t overdo it if you get tired do less reps Exercise 6 Front deltoid pull 18 Stand on one side of the Gym N Rower fa...

Page 20: ...turning to first position 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...

Page 21: ...again Do several sets and two reps This exercise will tone up your thighs and buns as well as other muscles in your legs and lower back Stand adjacent to the mainframe like you did in the power pull...

Page 22: ...exercise is great for your shoulder 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...

Page 23: ...d muscle tone in 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 c...

Page 24: ...use solvents 5 Do not attempt to repair this equipment yourself Should you have any difficulty with assembly operation or use of your exercise product or if you think that you may have parts missing...

Page 25: ...4 25 26 26 21 12 13 13 13 13 14 14 14 15 15 16 17 18 19 19 20 13 14 27 28 29 77 30 31 74 49 32 33 34 35 36 39 40 41 75 76 42 43 44 45 46 47 48 49 50 51 52 53 54 32 72 73 74 71 70 69 68 67 66 66 65 64...

Page 26: ...8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 Part Description Qty End cap Handlebar Computer protector Screw st2 9 8 Computer Upper computer wire Wire...

Page 27: ...ructions contained in this manual It must be used solely for domestic purpose The guarantee will be rendered invalided if the product is re sold or has been damaged by inexpert repair Specifications a...

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