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10133-20

8. EXERCISE PROGRAM

START POSITION

FINISH POSITION

Note: Product shown in illustration may differ from the product purchased, but the functionality is the same.

TRICEP PUSH DOWN

Grip the short bar. Keeping your
elbows at your sides, press the
bar down until your arms are fully
extended. Return the bar in a
controlled manner to the start
position.

FRONT LAT PULL DOWN

In a seated position, facing away
from the machine, pull the lat bar
to the front of your chest.
Return the bar in a controlled
manner to the start position.

BENT OVER ROW

Bend forward at the waist, and grip
the bar shoulder width apart.
Keeping your back straight, and
arms fully extended, pull the bar to
your waist. Return the bar in a con-
trolled manner to the start position.

REAR LAT PULL DOWN

In a seated position, facing to-
wards the machine, pull the lat
bar down behind your head to
shoulder height. Return the bar in
a controlled manner to the start
position.

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Содержание FOCUS 360

Страница 1: ...CE 1981 0861 876526 0861 TROJAN WARRANTY TROJAN MY SPACE MY TIME CAUTION READ ALL PRECAUTIONS AND INSTRUCTIONS IN THIS MANUAL BEFORE USING THIS EQUIPMENT KEEP THIS MANUAL FOR FUTURE REFERENCE HOME GYM ASSEMBLY CARE AND INSTRUCTION MANUAL FOCUS 360 HOME GYM ...

Страница 2: ...WARE LIST 6 4 ASSEMBLY STEPS 9 5 FITNESSTIPS ANDTECHNIQUES 15 6 CONDITIONING GUIDELINES 16 7 WARM UP AND COOL DOWN 17 8 EXERCISE PROGRAM 18 9 FREQUENTLY ASKED QUESTIONS 23 10 PARTS LIST 24 11 EXPLODED DRAWING 25 12 TROJAN 1YEAR LIMITED WARRANTY 26 13 TROJAN REPAIRS PROCEDURE 27 ...

Страница 3: ...ibility of the owner Keep children away from all equipment Parents or other supervising adults must provide close supervision of children if the equipment is used in the presence of children INSTALLATION TROJAN recommends that all equipment Be secured to or set up on a solid level surface to stabilize and eliminate rocking or tipping over during training Be set up inside your home away from moistu...

Страница 4: ...e proper operating procedures of allTROJAN equipment Keep children away from all moving parts and away from all strength equipment Parents must provide close supervision of children if the equipment is used in the presence of children Do not wear loose fitting clothing or jewellery when using the equipment It is also recommended that users tie up long hair to avoid contact with moving parts Ensure...

Страница 5: ... a convenient and simple method to begin your assault on getting your body in shape and achieving a healthier lifestyle TROJAN FOCUS 360 Leg Curl Pad Seat Cushion Weight Stack Back Rest Cushion Butterfly Arm Arm Curl Attachment Curl Bar Chest Press Arm Pulley Lat Bar Guide Rod ...

Страница 6: ...10133 6 3 HARDWARE LIST 79 WASHER T3 0Xø13 Xø32 1PC 81 WASHER T3 0Xø46 Xø26 1PC 82 WASHER T3 0Xø36 Xø11 2PCS ...

Страница 7: ...10133 7 3 HARDWARE LIST ...

Страница 8: ...10133 8 3 HARDWARE LIST 84 ø44xø39 4xø19 1x12 COPPER BUSHING 4PCS 85 ø50xø44xø12 8x12 COPPER BUSHING 2PCS 88 ø44xø39 4xø25 2x12 COPPER BUSHING 4PCS ...

Страница 9: ...ide Rods 4 Secure two Guide Rods 4 into the Rear Base 2 using two 3 8 x 1 Hex Bolts 62 and two 3 8 Washers 77 Slide Weight Base Plate 33 and Weight Selection Rod 30 down the Guide Rods 4 SlideTop Plate 31 down the Guide Rods 4 Attach Plastic Bushing 86 to the top hole of Weight Selection Rod 30 with Pin 57 Secure the Weight Selection Pin 34 to the Weight Selection Rod 30 as shown AttachVertical Po...

Страница 10: ...al Post 3 using two 3 8 x 1 Hex Bolts 62 and two 3 8 Washers 77 STEP 4 First cut off and discard the plastic tie that secures the 3 4 Oil Bushing 83 before proceeding with assembly Insert Pivot Shaft 54 into the hole of the Main Base 1 and Bench Press Arm 13 and secure with two 5 8 Washers 80 two 5 8 Locknuts 75 and two 5 8 Plastic Dome Caps 42 Insert the Left Right Press Arms 17 18 to the Bench P...

Страница 11: ...1 2 x 3 3 8 Hex Bolt 69 and 1 2 Locknut 74 STEP 6 Attach the Butterfly Extension 6 and Connect Piece 19 toVertical Post 3 using two 3 8 x 2 7 8 Hex Bolts 66 four 3 8 Washers 77 and two 3 8 Locknuts 73 First cut off and discard the Plastic tie that secures the 3 4 Oil Bushing 83 before proceeding with assembly Attach Left Butterfly Arm 7 and Left Adjustable Plate 15 to Butterfly Extension 6 using o...

Страница 12: ... 77 and one 3 8 Locknut 73 Attach Lat Bar 22 to the ball end of up per Cable 59 using two Hooks 49 and one Chain Long 53 STEP 8 Rotate Butterfly Cable 61 as shown Attach Single Pulley Bracket 24 to Vertical Post 3 using one M8 x 60mm Hex Bolt 90 two M8 Washers 76 and one M8 Locknut 91 Attach both Ends of Butterfly Cable 61 to Left Right Adjustable Plate 15 16 using one 3 8 x 1 3 8 Hex Bolt 63 two ...

Страница 13: ...10133 13 4 ASSEMBLY STEPS STEP 9 Rotate Lower Cable 60 as shown Short 52 ...

Страница 14: ... 63mm Hex Bolts 76 STEP 11 Attach Arm Curl Cushion 27 onto Arm Curl Frame 12 using two M8 x 16mm Hex Bolts 71 and two M8 x 63mm Hex Bolts 76 Secure the Arm Curl Frame 12 to the Seat Support Post 10 using PT 1Pop Pin 48 Insert the Foam Rod Long 21 into the hole of Seat Support Post 10 Attach two Foam Rolls 44 to the Foam Rod Long 21 Insert the Foam Rod Short 20 into the hole of Leg Extension 11 Att...

Страница 15: ...ercise routine WEIGHT TRAINING Along with aerobic 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 exercise routine process Weight training helps tone build and strengthen muscle If you are working above your target zone you may want to do a less amount of reps And as always consult your physician before beginning a...

Страница 16: ...ly when you stop exercising Adjust the intensity of your exercise until your heart rate is at the proper level For more information visit www trojanhealth co za 10133 16 6 CONDITIONING GUIDELINES How you begin your exercise program depends on your physical condition If you have been inactive for several years or are severely overweight you must start slowly and increase your time on the equipment ...

Страница 17: ...Allow your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite 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 re...

Страница 18: ...ng over the top of the bar and the palms facing in towards the body Underhand Grip The bar is gripped with the hands reaching under the bar and the palms facing away from the body Breathing Breathing at the correct time is an important part of weight training Breathe out while you are putting the effort into the movement i e when you are lifting or pushing the weight Breathe in on the return movem...

Страница 19: ...one to help you if you get into any difficulty on an exercise specifically when bench pressing shoulder pressing or squatting As you start using heavier weights it is advised that you train with someone as you can help each other out while training and motivate one another to achieve your goals Do s and Don ts Do make sure that your weights are firmly clamped to the bar Do seek medical advice befo...

Страница 20: ...LL DOWN In a seated position facing away from the machine pull the lat bar to the front of your chest Return the bar in a controlled manner to the start position BENT OVER ROW Bend forward at the waist and grip the bar shoulder width apart Keeping your back straight and arms fully extended pull the bar to your waist Return the bar in a con trolled manner to the start position REAR LAT PULL DOWN In...

Страница 21: ...r heels against foot brace with your knees slightly bent Pull the lateral bar over your shoulder Return the bar in a controlled manner to the start position 45 DEGREE ROW Use the high pulley and the lateral bar Sit with your feet against foot brace with your knees bent Lean backwards keeping your lower back straight and pull the bar towards your stomach Return the bar in a controlled manner to the...

Страница 22: ...thighs at top of movement Return the bottom roller pads in a controlled manner to the start position CHEST PRESS Sit with your back against the support Grip the lower handlebars and press the bars away from your body Return arms in a controlled manner to the start position CHEST FLYES Sit with your back against the sup port Grip the flyarms upper handle bars Push your hands towards each other keep...

Страница 23: ...have to move freely 2 Do not over tighten any bolt or nut which has bushes and moveable parts Q3 My weight stack is not moving freely 1 Apply a light coating of grease to the guide tubes as this will help reduce any unnecessary friction Q4 Is it possible to secure my gym to the ground 1 Yes provided that the area in which you are going to secure it is going to be in in a permanent location and tha...

Страница 24: ... Cap 2 42 5 8 Plastic Dome Cap 4 43 1 2 Plastic Dome Cap 2 44 Foam Roll 4 45 Round Bumper 2 46 Foam Handle Short 2 NO PART DESCRIPTION QTY 47 Pop Pin 2 48 Pt 1Pop Pin 3 49 Hook 6 50 Pulley 15 51 Big Pulley 1 52 Chain Short 2 53 Chain Long 1 54 Pivot Shaft 1 55 45mm Square End Plug 4 56 Foam Handle Long 2 57 Pin 1 58 Taper End Plug 1 59 Upper Cable 1 60 Lower Cable 1 61 Butterfly Cable 1 62 3 8 x 1...

Страница 25: ...10133 25 11 EXPLODED DRAWING ...

Страница 26: ... or otherwise including without limitation any obligation of the manufacturer in respect of any injury loss or damage direct indirect or consequential arising out of the use of or inability to use this product and whether or not occasioned by the manufacturer s negligence or any act or omission on its part PROOF OF PURCHASE Any claim in terms of the warranty must be supported by a proof of purchas...

Страница 27: ...ore nearest to you Our service operator will advise you of your repair procedure 2 Cost of Repairs 2 1 Under warranty Any items still under warranty will be repaired free of charge as long as it complies with the terms and conditions of the warranty refer to warranties section in this manual Any items that need to be repaired that are NOT covered in the warranty will be for the consumer s expense ...

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