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85% to Max

 

 
65% to 85% 

 

55% to 65% 

Up to 55%

 

Before starting to exercise 

 

 

 

 

 

 
Tailor your exercise program according to your physical condition.if you have been inactive for several 
years,or are overweight, you must start slowly and increase your time on the equipment,a few minutes per 
workout increase is advisable. 

 

Initially, you may be able to exercise only for a few minutes in your target zone; however, your aerobic fitness 
will improve over the next six to eight weeks. 

Don’t be discouraged if it takes longer. It’s important to work 

at your own pace.  

 

Please remember these essentials:

 

 

• Have your doctor review your training and diet programme to advise you of a workout routine you should 
adopt. 

 

• Begin your training programme slowly with realistic goals  

 

• Monitor your pulse frequently. Establish your target heart rate based on your age and condition. 

 

• Set up your equipment on a flat even surface with adequate training area,as prescribed in this manual. 
 

Exercise intensity

 

 

To maximize the benefits of exercising, it is important to exercise at an appropriate intensity. The intensity 
level can be found by using your heart rate as a guide. For effective aerobic exercise, your heart rate should 
be maintained at a level between 65% and 85% of your maximum heart rate as you exercise. This is known as 
your target zone. You can find your target zone in the table below. 

 
 

                    

200 

                  

180 

                                 

160 

 

140 

 

120 

 

100 

 

80 

 

Age 

 

During the first few months of your exercise programme, keep your heart rate near the low end of your target
zone as you exercise. After a few months, your heart rate can be increased gradually until it is near the middle of 
your target zone as you exercises. 

 

To measure your heart rate, stop exercising but continue moving your legs or 
walking around and place two fingers on your wrist. Take a six-second heartbeat
count and multiply the results by 10 to find your heart rate. For example, if your 
six - second heartbeat count is 14, your heart rate is 140 beats per minute. 
(A six-second count is used because your heart rate will drop rapidly when you 
stop exercising.) Adjust the intensity of your exercise until your heart rate is at the 
required level. 

 
 

Cardiovascular  
performance 

Intermediate aerobic 

Effective fat burning

Exercise Information  

 

Before starting  

B

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 m

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Содержание JXL-1150

Страница 1: ...ual carefully before using the machine Contents Safety Information Components Parts Components Fixings Assembly Instructions Parts List Model JXL 1150 Please keep this manual for your query 2022 02 09...

Страница 2: ...Contents Before you Begin 1 Safety Information 2 Components Fixings 3 4 Components Parts 5 6 Assembly Instructions 7 25 Explosion diagram 26 Workout Area 27 Exercise Information 28 34 Parts List 35 37...

Страница 3: ...oid unnecessary delays please contact our after sales mailbox Our customer service staff will assist you immediately 1 Do not tighten the bolts of the pulley system moderate loosening can avoid seriou...

Страница 4: ...ce 10 Before using the equipment to exercise always do stretching exercises as part of a proper warm up 11 Select an appropriate weight plate to exercise according to your physical condition It is rec...

Страница 5: ...Components Fixings 1...

Страница 6: ...Components Fixings 2...

Страница 7: ...Components Parts 1...

Страница 8: ...Components Parts 2...

Страница 9: ...by two or more people otherwise it may cause serious injury The icon indicates the spanner can be directly used to tighten and secure during assembly The icon indicates turn the bolt by hand during as...

Страница 10: ...rame 2 and secure with 2 x M10 25mm Allen Bolts 92 and 2 x M10 Washers 100 For details please refer to Diagram B 2 Connect the Base Frame 3 U Shape Bracket 29 to the Rear Base Frame 3 using 2 x M10 90...

Страница 11: ...2 x M10 Washers 100 2 x M10 Spring Washers 99 and 2 x M10 Aircraft Nuts 102 Please refer to Diagram A 2 Attach the Seat Support 9 Bracket 30 to the Front Vertical Frame 1 using 4 x M10 90mm Carriage...

Страница 12: ...t the Selector Rod 19 into the central hole and then position the Foot Plate 14 on it 2 Uplift the front part of the base frame and assemble the Foot Plate 14 hole to hole then insert the Foot Plate T...

Страница 13: ...sing 2 x M10 90mm Carriage Bolts 85 2 x M10 Washers 100 2 M10 Spring Washers 99 and 2 x M10 Aircraft Nuts 102 Refer to Diagram A 2 Connect the Upper Frame 4 to the Guide Rod 5 using 2 x M10 25mm Allen...

Страница 14: ...M10 85mm Allen Bolts 88 1 x M10 Washer 100 1 x 30 x 10 5 Washer 61 M10 Spring Washer 99 and M10 Aircraft Nut 102 Attach two Swivel Pulley Brackets 25 to both sides of the Swivel Pulley Bracket Frame 1...

Страница 15: ...nd secure with M16 10 Lock Knob 51 Refer to Diagram B 3 Attach the Leg Developer 10 to the Seat Support 9 using 2 x M10 25mm Allen Bolts 92 2 x M10 Washers 100 2 M10 Spring Washers 99 and 1 x M10 16 7...

Страница 16: ...x M8 25 Allen Bolts 96 4 x M10 Washers 101 2 x M8 Spring Washers 106 and 2 x M8 Aircraft Nuts 103 refer to Diagram A 4 Put the L R Butterfly 7 8 through the foam rolls 50 then insert two Front Press...

Страница 17: ...need to be tightened it needs a moderate amount of slack Intersperse the steel cables first and then install the pulleys one by one Install in the same way in other steps later Note Periodically appl...

Страница 18: ......

Страница 19: ...99 and 2 x Double Floating Pulley Bracket 28 to connect Upper Cable 37 refer to Diagram 8 A 2 Secure the Pulley 62 using 2 x Double Floating Pulley Brackets 28 1 x M10 55mm Allen Bolt 90 2 x M10 Wash...

Страница 20: ...2 x M10 Spring Washers 99 2 x M10 Aircraft Nuts 102 4 x Cable Retainers 43 and 4 x Cable Retainer Bushings 107 refer to Diagram A 3 Attach 1 x Pulley 62 to the top of the Angled Floating Pulley Bracke...

Страница 21: ...with 2 x M8 20mm Allen Bolts 97 2 M8 Washers 101 2 M8 Spring Washers 106 and 2x M8 Aircraft Nut 103 Adjust the angle of the L R Pinch Protector 32 33 to avoid rubbing on the steel cable 39 Notice 33...

Страница 22: ...Notice The hole position on 28 can be freely selected and the tightness of the pulley system can be adjusted...

Страница 23: ...4 Attach 1 x pulley 62 to the bottom of the Angled Floating Pulley Bracket 15 using 1 x M10 55mm Allen Bolt 90 2 x M10 Washers 100 1 x M10 Spring Washer 99 1 x M10 Aircraft Nut 102 2 x Cable Retainers...

Страница 24: ...2 x M8 45mm Allen Bolts 95 2 x M8 Washers 101 and 2 x M8 Spring Washers 106 3 Attach the Arm Curl Pad 42 to the Arm Curl Stand 11 using 2 x M8 20mm Allen Bolts 97 2 x M8 Washers 101 and 2 x M8 Spring...

Страница 25: ...racket 105 using 6 x M10 20mm Allen Bolts 93 6 x M10 Spring Washers 99 and 6 x M10 Washers 100 2 Then fix the top of the two Weight Stack Covers 27 to the Upper Frame 4 and another Bracket 105 using 6...

Страница 26: ...iver Bar 23 to the Lower Cable 38 using1 x 15 Joint Chain 82 and 2 x Clip Hooks 81 the Shiver Bar 23 is used for low pull and biceps exercises when doing leg developing exercise it should be removed a...

Страница 27: ...machine is out of operation insert the selector pin into the hole of the Guide Rod and lock with coded lock When using it unlock the coded lock and pull out the selector pin then put the coded lock on...

Страница 28: ...Explosion diagram...

Страница 29: ...a space where you can safely dismount without obstruction in case of an emergency Where two pieces of equipment are positioned adjacent to each other the free area may be shared Only one person shoul...

Страница 30: ...t an appropriate intensity The intensity level can be found by using your heart rate as a guide For effective aerobic exercise your heart rate should be maintained at a level between 65 and 85 of your...

Страница 31: ...robic exercising which helps get rid of and keep off the excess fat that our bodies can store weight training is an essential part of the routine process Weight training helps tone build and strengthe...

Страница 32: ...e workouts each week with at least one day of rest between workouts After a few months of regular exercise you may complete up to five workouts each week if desired Remember the key to success is to m...

Страница 33: ...s Quadriceps stretch 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 floor gently pull your...

Страница 34: ...exercising Prepare your body with easy stretching without bouncing and light callisthenic for several minutes Exercise Information Using the home gym Seated Bench Press Pectoral Fly Developing the Pe...

Страница 35: ...ith elbows at your side and arms fully extended curl Pull bar upwards by pivoting from the elbows Return to the start position in a slow and controlled manner and repeat the exercise Beginners 10 Reps...

Страница 36: ...of your ankles against lower Foam rolls Extend your legs forward pivoting from the knees to full extension Return to the start position in a slow and controlled manner and repeat the exercise Beginner...

Страница 37: ...Parts List...

Страница 38: ......

Страница 39: ......

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