z UJ m uj M, lj. UJ dl Please nte that there is a weight limitatin fr this prduct. lf yu weigh mre than 50lbs. (3.5 kg.) it is nt recmmended that yu use this prduct. Serius injury may ccur if the user's weight exceeds the limit shwn here. This prduct is nt intended t supprt users whse weight exceeds this limit. lnvite a friend Assembly can be made much safer and easier with the help f anther individual. lnvite a friend t help with the assembly f yur new exercise equipment. lt is nt nly safe, but fun! Gather yur tls Clear yur wrk area Make sure that yu have cleared away a large enugh space t prperly assemble the unit. Make sure space is free frm anything that may cause injury during assembly. After the unit is fully assembled, make sure there is a cmfrtable amunt f free area arund the unit fr unbstructed peratin. Befre starting the assembly f yur unit, make sure that yu have gathered all the necessary tls yu may require t assemble the unit prperly. Having allf the necessary equipment at hand will save time and make the assembly quick and hasslefree. --
. lu F Warning Befre using this prduct, please cnsult yur persnal physician fr a cmplete physical examinatin. Frequent and strenuus exercise shuld be apprved by yur dctr. lf any discmfrt shuld result frm yur use f this prduct, stp exercising and cnsult yur dctr. Prper usage f this prduct is essential. Please read yur manual carefully befre exercisipg. Please keep all children away frm the equipment during use and when equipment is unattended. Always wear apprpriate clthing, including athletic shes, when exercising. D nt wear lse clthing that culd becme caught during exercising. Make sure that all blts and nuts are tightened when equipment is in use. Peridic maintenance is required n all exercise equipment t keep it in gd cnditin. Befre beginning Hw yu begin yur exercise prgram depends n yur physical cnditin. lf yu have been inactive fr several years, r are severely verweight, yu must starl slwly and increase yur time gradually, a few minutes per week. lnitially yu may be able t exercise nly fr a few minutes in yur target zne. Hwever, yur aerbic fitness will imprve ver the next six t eight weeks. Dn't be discuraged if it takes lnger. lt's imprtant t wrk at yur wn pace. Ultimately, yu'll be able t exercise cntinuusly fr 30 minutes. And the better yur aerbic fitness, the harder yu will have t wrk t stay in yur target zne. But remember these essentials: >Cntact yur physician befre starting a wrkut r training prgram. Have yur dctr review yur training and diet prgrams t advise yu f a wrkut rutine yu shuld adpt, >Begin yur training prgram slwly with realistic gals that have been set by yu and yur dctr. >Supplement yur prgram with sme type f aerbic exercise such as walking, jgging, swimming, dancing and/r bicycling. Mnitr yur pulse frequently. lf yu d nt have an electrnic heart rate mnitr, have yur physician shw yu the prper way t manually check yur pulse by using yur wrist r neck. Establish yur target heart rate based n yur age and cnditin. >Drink plenty f fluids durin! the curse f yur rutine. Yu must replace the water cntent lst frm excessive exercising t avid dehydratin. Avid drinking large amunts f cld liquids. Fluids shuld be at rm temperature when cnsumed. The Surgen General has determined that lack f physical activity is detrimental t yur health. -3-
F & (,, 7 th E A = Er yur cnvenience, we have identified the hardware used in the assembly f this prduct. This chart is prvided t help yu identify thse items that may be unfamiliar t yu. Blt M0 x 00mm 5 Blt M0 x 0mm ( Pieces) Blt M8 x 38mm (8 Pieces) 3 Washer M8 ( Pieces) 63 Blt M0 x 55mm ( Pieces) 4 Bit M0 x 75mm ( Pieces) 5 Washer M0 (8 Pieces) 65 Washer M ( Pieces) /a\ Blt M x 80mm ( Piece) 9 Nut M8 (3 Pieces) 30 Nut M0 (4 Pieces) -^r t) 64 Nut M (' Piece) Blt M0 x 00mm (4 Pieces)
F tr T (J z ū, = Fr yur cnvenience, we have identified the hardware used in the assembly f this prduct. This chart is prvided t help yu identify thse items that may be unfamiliar t yu. 5 /-\ 35 39 Knb M0 x 55mm Knb M0 x 75mm ( 3 Pieces) ( Pieces) 9 Pin 0 x 45mm 6 Pin 0x90mm ) Pin 0 x 5mm ( Piece)..Y) /,/ t/v a" -" C.", Fam 3 x 85 x 50mm 44 Spring Lck (3 Pieces) 45 Lck Pin ( Piece) 36 Bushing ( Fieces) 59 Hk ( Pieces) ^--=---\ (r=----\\ \t-'-_---.-----.---.-, / --- "_-_r/ 3 Barbell Safety Lck (Right) ll \u _ ( Piece) v
ltt"p r, trl f;l Cnnect the Upright Crss Bar ()t ntn Uprisht sianinins () usins'the lfl lil 75mm Supprt Plates (40), Washers <l tst), Blts (8)and Lcknuts (30). Make sure the upright crss bar cnnects int the tw lwest hles in each upright stanchins. OnfU hand tighten the blts at this time. D nt use wrenches. tm tl try L -6-
Cnnect the Crss Frame (3) t the Upright Crss Bar () and secure using the 60mm Supprt Plate (37), Blts (4), Lcknuts (30) and Washers (5). Make sure that the pivt shaft fr the back pad is lcated n the tp side f the Crss Frame (3). The crss frame shuld extend ut frm the ppsite side f the stanchins that have the lnger part f the base legs. Only hand tighten the blts at this time. D nt use wrenches. T SHAFT
Cnnect the Le! Lift Supprt Bar (4) t the Crss Frame (3) and secure using the Blts (5), Washers (S) and Lcknuts (30). Only hand tighten the blts at this time. D nt use wrenches. -B-
Step 4: Cnnect the Bushings (36) t the Leg Lift (9). Cnnect the Leg Lift (9) t the Leg Lift Supprt Bar (4) using the Blt (4), Lcknut (64) and Washers (65). Firmly tighten the blt but d nt ver tighten as this is the pivt fr the leg lift -9-
lg"p s, trl fr :: :; *:#",',' H: fl?;j :? :'"[^'L rx"", Les Lift (e). gl "" *r", There is a chice f tw hle lcatins s yu may adjust the crss bars t whichever psitin is mst cmfrtable fr yu.,,,0" ne Fam Padding ( ) nt each lru three Crss Bars (0). ""0 "tthe l- L - 0-
Step 6: Attach the tw Back Supprt Bars (4) and tw Seat Supprt Bars (33) t the pivt shaft n the Crss Frame (3) using the Blts (B), Washers (5) and Lcknuts (30). Be sure that seat Elevatin Bracket (4) is munted between the Seat Supprt Bars (33) and that the Back Elevatin 3ar (7) is munted between the Back Supprt Bars (4). Attach the Padded Back (3)t the Back Supprt Bars (4) and Padded Seat () t the Seat Supprt Bar (33) using the Blts (5) and Washers (3). PVOT SHAFT
-- 6t) rq
t, Step 8: Attach the T Bar (7) t the bracket n the Leg Lift (9) using the Pin (9). Slide the Olympic Sleeve (43) nt the Leg Lift (9)and secure using the Spring Lck (44). - 3-
Finaing yur pulse T make sure yur heart is beating in its target zne, yu'll need t knw hw t mnitr yur heart rate. The easiest way is t feel the pulse in the cartid artery n either side f yur neck, between the windpipe and the large neck muscles. Cunt the number f beats in ten secnds, then multiply by six. This gives yu the number f beats per minute. Hw fast shuld yur heart beat during aerbic exercise? Fast enugh t reach and stay in its "target zne," a range f beats per minute that is largely determined by yur age and physical cnditin. T determine yur target zne, cnsult the chart we have prvided. Aerbic exercise is any sustained activity that sends xygen t yur muscles via yur heart and lungs. lt will imprve the fitness f yur lungs and heart: yur bdy's mst imprtant muscle. Aerbic fitness is prmted by any activity that uses yur large muscle grups - arms, legs r buftcks, fr example. Yur heart beats quickly and Yu breath deeply. An aerbic exercise shuld be part f yur entire exercise rutine.
F tr -& JJ J 3 The exercise rutine that is perfrmed n this prduct will develp bth upper and lwer bdy muscle grups. These muscle grups are shwn n the chart belw. Trapezius Anterir Deltid Pectralis Majr Serratus Anterir Bicep Abdminals Sartrius --- Psterir Deltid Tricep Latissimus Drsi -----Gluteals Quadriceps -- -----Hamstrings,.- -- Gastrcnemius (Calf)
A successful exercise prgram cnsists f a warm-up, aerbic exercise, and a cl-dwn. D the entire prgram at least tw and preferably three times a week, resting fr a day between wrkuts. After several mnths, yu can increase yur wrkuts t fur r five times per week. Warming up is an imprtant part f yur wrkut, and shuld begin every sessin. lt prepares yur bdy fr mre strenuus exercise by heating up and stretching ut yur muscles, increasing yur circulatin and pulse rate, and delivering mre xygen t yur muscles. At the end f yur wrkut, repeat these exercises t reduce sre muscle prblems. We suggest the fllwing warm-up and cl-dwn exercises: Hamstring Stretch Sit with yur right leg extended. Rest the sle f yur left ft against yur right inner thigh. Stretch tward yur te as far as pssible. Hld fr 5 cunts. Relax and then repeat with left leg extended. lnner Thigh Stretch Sit with the sles f yur feet tgether with yur knees pinting utward. Pull yur feet as clse int yur grin as pssible. Gently push yur knees twards the flr. Hld fr 5 cunts. Head Rll Rtate yur head t the right fr ne cunt, feeling the stretch up the left side f yur neck. Next, rtate yur head back fr ne cunt, stretching yur chin t the ceiling and letting yur muth pen. Rtate yur head t the left fr ne cunt, and finally, drp yur head t yur chest fr ne cunt. -6-
Shulder Lift Lift yur right shulder up tward yur ear fr ne cunt. Then lift yur left shulder up fr ne cunt as yu lwer yur right shulder. Galf-Achilles Stretch Lean against a wall with yur left leg in frnt f the right and yur arms frward. Keep yur right leg straight and the left ft n the flr; then bend the left leg and lean fnryard by mving yur hips tward the wall. Hld, then repeat n the ther side fr 5 cunts. Side Stretch Open yur arms t the side and cntinue lifting them until they are ver yur head. Reach yur right arm as far upward tward the ceiling as yu can fr ne cunt. Feel the stretch up yur right side. Repeat this actin with yur left arm. Te Tuch Slwly bend frward frm yur waist, letting yur back and shulders relax as yu stretch tward yur tes. Reach dwn as far as yu can and hld fr 5 cunts.
JJ J L ul u J 9, u g, 3 u, J F L J lrj - F L F a, NUMBER DESCRPTON QUANTTY ORDER NUMBER 3 4 5 6 7 8 't0 3 4 5 6 7 B 9 0 3 4 5 6 7 8 9 30 3 3 33 34 35 36 37 3B 39 40 4 4 43 44 45 Upright Stanchin Upright Crss Bar Crss Frame Leg Lifi Supprt Bar Pin M0 x 90mm Sliding Upright T Bar Blt M0 x 00mm Leg Lift Leg Lift Crss Bar Fam Padding M3 x 85 x 50mm Padded Seat Padded Back Supprt Back Suppd Bar MB x 38mm Elevatin Bar 50 x 50mm Endcap 75 x 75mm Endcap Pin M0 x 45mm 5mm DA Endcap Leg Lift Bumper Barbell Safety Lck(Right) Barbell Safety Lck(Left) M0 x 75mm Blt M'0 x 0mm Blt Pin M0 x Smm Stabilizer Bar M0 x 00mm Blt Lcknut fr M8 Blt Lcknut fr M0 Blt Washer mm DlAfr M8 Blt Plastic Bushing Seat Supprt Bar Plastic Spacer Knb M0 x 55mm Bushing Bracket 60 x 60mm 5x5mm Endcap Knb M0 x 75mm Bracket 75 x7smm Mx 80mm Blt Seat Elevatin Bracket Olympic Sleeve 75mm Lng Spring Lck Lck Pin -8-3 6 B 3 4 9 A 4 4 5 3 3 3 H8600-0 H8600-0 HB600-03 H8600-04 H8600-05 HB600-06 HB600-07 H8600-08 H8600-09 HB600-0 H8600- HB600- H8600-3 H8600-4 H8600-5 H8600-6 H8600-7 H8600-8 H8600-9 H8600-0 H8600- HB600- HB600-3 H8600-4 H8600-5 H8600-6 H8600-7 H8600-8 H8600-9 H8600-30 H8600-3 H8600-3 H8600-33 H8600-34 H8600-35 H8600-36 H8600-37 H8600-38 H8600-39 H8600-40 H8600-4 HB600-4 H8600-43 H8600-44 H8600-45
NUMBER DESCRPTON QUANTTY ORDER NUMBER tr = lrj & J t lq =a E -.L a r l- tt, J uj r F lr 46 47 48 49 50 5 5 53 54 55 56 57 5B 59 60 6 6 63 64 65 66 67 6B 69 Washer M6 Screw M6 Cap 0 x 40mm EndCap M0 Nut Washer M0 T Bar tube Lat Twer Ple Pulley Husing Lat Bar Weight Plate Sleeve Washer M8 Cable Hk Handlebar Grip Pulley Pulley Blt M0 x 45mm Pulley Husing Blt M0 x 55mm Nut M Washer M Cushin Preacher Cushin Preacher Frame Blt M8 x 0 3 8 4 H8600-46 H8600-47 H8600-48 H8600-49 H8600-50 H8600-5 H8600-5 H8600-53 H8600-54 H8600-5s H8600-56 H8600-57 H8600-58 H8600-59 H8600-60 H8600-6 H8600-6 H8600-63 H8600-64 H8600-65 H8600-66 H8600-67 H8600-68 H8600-69 -9-
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