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ROWING WITH ARMS BENT

INCORRECT

The user starts the stroke by pulling with the arms rather than pushing with the legs.

SOLUTION

The user starts the stroke by pushing the legs and bracing the back with the arms fully extended and relaxed.

BENT WRISTS

INCORRECT

The user bends their wrists at any time through the stroke.

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Содержание IN 5564

Страница 1: ...1 USER MANUAL EN IN 5564 Air Magnetic Rower inSPORTline Delavare ...

Страница 2: ...E 3 CARE AND MAINTENANCE 4 FEATURES OF THE AIR MAGNETIC ROWER 4 TRAINING TIPS 5 TRAINING GUIDELINES 5 SETTING UP YOUR ROWER 8 CORRECT ROWING GUIDE 11 STRETCHING 15 EXPLODED VIEW 17 PARTS LIST 18 ASSEMBLY INSTRUCTIONS 21 TERMS AND CONDITIONS OF WARRANTY WARRANTY CLAIMS 26 ...

Страница 3: ... techniques Be able to better define your fitness goals BENEFITS OF EXERCISE Regular exercise improves both the quality and quantity of life The benefits of regular participation in a well balanced fitness program include 1 Weight loss 2 Improved body shape and definition 3 Increased muscle mass strength endurance power and definition 4 Enhanced flexibility 5 Increased metabolism 6 Injury preventi...

Страница 4: ...n a regular basis to stop build up of dust Use Windex or an alcohol based cleaner on a clean cloth on a regular basis Do not use any abrasive cleaners as this will damage the surface 3 To ensure that the seat runs smoothly the roller track of the monorail and the rollers need special cleaning with oil based furniture polish 4 Regularly check tightness of nuts bolts and pins etc FEATURES OF THE AIR...

Страница 5: ...lders arms and wrists we strongly suggest that you to keep your back straight throughout the entire rowing action When moving forward to the start position bend at the hips don t overreach trying to stretch forward too much and keep your arms straight Pull the handle to your stomach not your chest and keep your elbows in at your sides during the entire stroke with your wrists straight TRAINING GUI...

Страница 6: ...r exercise program you should continue through to the end Do not break off halfway through and then restart at the same place later on without going through the warm up stage again The rest period required between strength training exercises may vary from person to person This will depend mostly on your level of fitness and the program you have chosen Rest between exercises by all means but do not...

Страница 7: ...ise session Following exercise a large supply of blood remains in the working muscles If it is not returned promptly to the central circulation pooling of blood may occur in the muscles HEART RATE As you exercise so the rate at which your heart beat also increases This is often used as a measure of the required intensity of exercise You need to exercise hard enough to condition your circulatory sy...

Страница 8: ...ast as possible between each exercise This increases the heart rate and sustains it which improves the fitness level Do not introduce this circuit training effect until you have reached an advantaged program stage PERIODIZATION This is the term used to vary your exercise program for both physiological and psychological benefits In your overall program you should vary the workload frequency and int...

Страница 9: ...underneath you before sitting down 1 Straddle the ALUMINUM BEAM 2 Correctly position the SEAT beneath you 3 Sit down taking care that the SEAT has not moved UNFOLDING 1 Step on the FOLDING KNOB with one hand supporting the Aluminum Beam WARNING When unfolding and folding the Rower to avoid serious injury keep fingers hands and feet away from folding hinge 2 Slightly put the ALUMINUM BEAM down on t...

Страница 10: ...on IMPORTANT Clear a workout area 1x2 5 meters before setting up your Air Magnetic Rower Ensure the floor is solid and level PEDAL ADJUSTMENT Heel Support Pre Adjustment There are five heel support settings clearly numbered Before exercising move the HEEL SUPPORT 126 to setting number five Adjust the HEEL REST to your desired position Heel Support Pre Adjustment The correct position for the FOOT S...

Страница 11: ...emorize the setting number best suited to you for future reference CORRECT ROWING GUIDE OVER REACHING INCORRECT The body stretches too far forward The shins may be past vertical The head and shoulders tend to drop towards the feet The body is in a weak position for the stroke SOLUTION The shins are vertical The body is pressed up to the legs The arms are fully extended and relaxed body tilted slig...

Страница 12: ...ke by pulling with the arms rather than pushing with the legs SOLUTION The user starts the stroke by pushing the legs and bracing the back with the arms fully extended and relaxed BENT WRISTS INCORRECT The user bends their wrists at any time through the stroke ...

Страница 13: ...E BODY TO THE HANDLE INCORRECT At the finish the user instead of pulling the handle to the body pulls themselves forward to the handle CORRECT At the finish the user leans back slightly holds the legs down and draws the handle to the body using the upper body as a firm platform ...

Страница 14: ...handle to the body The wrists are flat and the elbows pass close to the body Elbows extend behind the body as the handle is drawn to the waist LOCKING THE KNEES INCORRECT At the end of the stroke the user locks the knees making the legs straight SOLUTION Always keep the legs slightly bend in the fully extended position do not lock the knees ...

Страница 15: ...e never to hold your breath 1 Quadriceps Stretch Reach behind body with one hand grasp top of foot and pull heel toward buttocks while maintaining an erect and upright posture Hold for 20 30 seconds and release Repeat for opposite leg 2 Calf Achilles Stretch Keeping back leg straight and foot flat on floor with toes pointed straight ahead move hips forward by bending knee on the front leg Hold for...

Страница 16: ...s Abdominal Stretch While keeping both shoulders in contact with the ground gently pull knee toward the ground Hold for 20 30 seconds and release Repeat for opposite side 7 Inner Thigh Stretch With soles of feet together lean forward from the waist while applying downward pressure to the inside of the knees Hold for 20 30 seconds and release 8 Chest Shoulder Upper Arm Stretch Move buttocks forward...

Страница 17: ...17 EXPLODED VIEW ...

Страница 18: ...UTER ARM 1 017 CLUTCH SHAFT 1 018 RETURN SPRING 1 019 ROLLER SPACER 2 026 STOPPER BRACKET 1 027 STRAP HOLDER 2 028 KNOB STUD 1 029 SPRING 2 030 HANDLE BAR HOLDER 2 031 SENSOR HOLDER BRACKET 1 103 COMPUTER ARM PLUG 2 104 COMPUTER ARM PIVOT 2 105 COMPUTER ARM NUT COVER 2 106 COMPUTER CASE PLUG COVER 2 107 COMPUTER ARM SPACER 2 110 COVER HUB 2 111A COVER MAIN RIGHT 1 111B COVER MAIN LEFT 1 112 MESH 1...

Страница 19: ...N SPRING DRUM 1 138 RETURN SPRING COVER 1 139 RETURN SPRING HOLDER 1 140 FLYWHEEL FAN 1 142 SPECIAL SEAT ROLLER 2 143 HEEL REST 2 144 PLUG 2 146 PLUG 1 147 HEEL REST HOLDER 2 149 BUSHING 2 150 BALL KNOB 2 151 SENSOR HOLDER 1 152 MAIN COVER JOINT POST 1 153 RECEIVER COVER 1 154 STRAP TRIM 4 207 NUT 2 211 NUT 1 212 NUT 4 213 NUT 12 215 NUT 2 221 NUT 2 225 NUT 1 304 BOLT 4 313A BOLT 4 314A BOLT 8 319...

Страница 20: ...2 460 WASHER 2 473 WASHER 4 501 SCREW 5 508 SCREW 7 512 SCREW 2 514 SCREW 8 519A SCREW 12 530 SCREW 2 615 RETAINING RING 1 700 TENSION CABLE 1 701 MOTOR with CABLE 1 702 MOTOR SENSOR CABLE 2 703 COMPUTER CABLE 1 704 COMPUTER CABLE 1 708 SENSOR MAGNET 4 709 DRIVE STRAP ASSEMBLY 1 710 FOOT STRAP 2 711 CHEST BAND RECEIVER 1 712 AC ADAPTOR CABLE 1 714 COMPUTER 1 715 AC ADAPTOR 1 720 AC CABLE 1 ...

Страница 21: ...e Be sure to keep the instructions for reference and or maintenance If you have any further questions please contact us We wish you lots of success and fun while training CHECK LIST If any of these parts are missing contact your dealer immediately STEP 1 Clear a 2 x meter by 2 5 meter working space before unpacking your Air Magnetic Rower STEP 2 Open the carton as shown in the diagram below NOTE T...

Страница 22: ...ided d Assemble FOOT PEDAL 013 with the same 2 x BOLT 367 with 2 x BOLT 373 then tighten firmly STEP 4 a Turn over the MAIN FRAME 002 in the Carton Lid as shown in the diagram below b Remove 4 x BOLT 367 from MAIN FRAME 002 with the tool provided c Connect AC ADAPTOR CABLE 712 to AC CABLE 720 d Assemble the FRONT STABILIZER 005 with the same 4 x BOLT 367 and tighten firmly Before assembling make s...

Страница 23: ...emove 4 x BOLT 367 from ALUMINUM BEAM 001 with the TOOL provided c Assemble REAR STABILIZER 006 with the same 4 x BOLT 367 and tighten firmly d Remove the Cable Tie and discard STEP 6 a Remove 6 x BOLT 319 from PIVOT BRACKET 003 with the TOOL provided b Assemble the ALUMINUM BEAM 001 with the same 6 x BOLT 319 and tighten firmly ...

Страница 24: ...same 4 x BOLT 319 and tighten firmly STEP 8 a Remove 4 x BOLT 304 from CARRIAGE with the TOOL provided b Assemble 2 x SEAT CARRIAGE COVER 117 with the same 4 x BOLT 304 and tighten firmly NOTE Ensure that the 2 x SEAT CARRIAGE COVER 117 engage correctly into each other as shown in the diagram below ...

Страница 25: ...e main power socket STEP 10 Remove all Protective Packing Material and discard ASSEMBLY COMPLETE It is important to read the Owner s Manual and all safety instructions thoroughly to familiarize yourself with the Air Magnetic Rower before using it ...

Страница 26: ...fied in the Certificate of Warranty Invoice Bill of Delivery or other documents related to the Goods The legal warranty period provided to the Consumer is not affected By the Warranty for Goods Quality the Seller guarantees that the delivered Goods shall be for a certain period of time suitable for regular or contracted use and that the Goods shall maintain its regular or contracted features The W...

Страница 27: ...The day when the repaired or exchanged Goods is handed over to the Buyer is considered to be the day of the Warranty Claim settlement When the Seller is not able to settle the Warranty Claim within the agreed period due to the specific nature of the Goods defect he and the Buyer shall make an agreement about an alternative solution In case such agreement is not made the Seller is obliged to provid...

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