snode RW03 Plus Manual de usuario
WATER ROWING MACHINE
TOPEF!SX14!Qmvt
USER MANUAL
INSTRUCTION MANUAL
IMPORTANT: Read all instructions carefully before using this product. Preserve this owner’s manual
for future reference. The specifications of this product may vary from its pictures, some parts may be
different without notice.
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TABLE OF CONTENT / 目录
EN:
1
TRAINING GUIDE DIAGRAM
TRAINING INTRODUCTION
LCD MONITOR OPERATION INSTRUCTIONS
PARTS LIST
ASSEMBLY INSTRUCTION
IMPORTANT PRECAUTIONS
MANUFACTURER’S LIMITED WARRANTY
TROUBLE SHOOTINGS
PARTS REQUEST FORM
6
7
9
3
4
2
15
16
17
ASSEMBLY INSTRUCTION VIDEO 18
IMPORTANT PRECAUTIONS
Please keep this manual for future reference.
1. It is important to read all the contents of instruction manual carefully before assembling and using
the rower. Only the correct installation, maintenance and using the rower can achieve a safe and
effective training effect. It is the responsibility of the owner to ensure that all users of the rower are
adequately informed of all warnings and precautions.
2. Before using the rower, users should consult a doctor according to their physical condition to
prevent health or safety incidents during training, so that normal training cannot be carried out. If the
users is taking medication and treatment that affects heart rate, blood pressure and cholesterol,
make sure to follow the doctor’s advice before training.
3. The rower is not intended for use by persons with reduced physical , sensory, or mental capabilities
or lack of experience and knowledge, unless they are given supervision or instruction about use of
the rower by someone responsible for their safety.
4. Keep your children and pets away from the rower which is only for adults.
5. Place the rower on a level surface, with a mat beneath it to protect the floor or carpet. Make sure that
there is at least 0.5m of clearance around the rower.
7. Repair and maintenance the parts which are easy to be damaged,wearable and broken frequently can
ensure the safe of using the rower.
8. Inspect and properly tighten all parts each time the rower is used. Replace any worn parts
immediately.
9. Wear appropriate clothes while exercising, do not wear loose clothes that could be caught on the
rower. Always wear athletic shoes for foot protection.
10. The rower has been certified by EN957 Class HC and is suitable for home use only. The weight of
trainer is less than 150kg/330lbs.
11. The rower is not suitable for use as medical equipment.
12. During lifting or moving the rower, be careful do not hurt your back. Use correct movement method,
or with the assistance of others.
2
PARTS LIST
3
Open the packing box and you can take out the following parts in the box.
Parts list
No.
A
C
E
B
D
description
Whole rower machine 1PC
1PC
1PC
1PC
1PC
Water pump
Funnel Cushion
Component bag
quantity No. description quantity
(1)
#5 1PCS
(2)
(3)
Cross wrench 1PCS
Component Bag
Allen wrench
#4 1PCS
Allen wrench
User manual
Component Bag
ASSEMBLY INSTRUCTION
4
1. Unroll the whole machine (A) and place it on the ground. Take out (1) wrench #5 from the
component bag (E), pick the cushion block (F) and screw (G) on the track shown in the picture.
STEP 1
1. Slide the Cushion (D) into the main rail as shown in figure 2.
STEP 2
Figure 1
Figure 2
ASSEMBLY INSTRUCTION
5
1. Lock the Cushion blocker (F) and use the Wrench #5 to tighten the screws (G) you picked in Step
1 into the track.
STEP 3
1. Remove the tank plug (H) from the upper tank.
2.Water injection as shown in figure 4. Insert the water pump intothe tank, and place a bucket next to
the rowing machine, and use the water pump pumps water from the bucket into the tank. Refer to
the digital mark on the side if the tank to measure theamount of water in the tank. Then stuff the
water tank plug(H) back into the upper tank. Lastly,use a dry cloth to dry the water around the
rower.
STEP 4
Figure 3
Figure 4
6
TRAINING GUIDE DIAGRAM
Start position
Keep your arms straight in front of you, shoulders relaxed,
head up, eyes look forward, feet and calves compressed
vertically.
Sliding process
Grab the handle with your hands, keep the body in correct
posture and angle. Gradually straighten your legs.
Unfolding position
Straighten your legs forward, pull the handle to the chest,
relaxed your shoulders and look forward.
After you have mastered the correct posture and rhythm of your rowing movement, the technique will be easier
than regular rowing, then you will experience the benefits of rowing machine training soon.
Training guide diagram:
7
TRAINING INTRODUCTION
Warm-up exercise before training
Use the rower can not only enhance physical fitness and exercise muscle, but
also play a role in weight loss through a reasonable diet.
At least 12mins of training to keep
the heart rate within the corresponding
target range. At the beginning of training ,
most of people continue to train for
15-20mins.
Side bend Outer bend
This stage of warm up exercise can enhance the trainer’s body blood circulation and
make the muscles in a good condition, at the same time reduce the risk of cramping or
muscle strain during training. Before each training , please do the warm up exercise
according to the following recommended training methods, each type of stretching
exercise must be maintained for about 30s,when doing exercise , be careful not to do
strenuous stretching exercise to prevent muscle damage, once the muscle is damaged,
please stop practicing.
Training phase
This stage is formal training stage. You can improve the flexibility of your legs muscle
after a long-term regular practice. During the training, it is important to do the stable
training intensity according to your own training situation and choose the reasonable
training intensity, so keep the heart rate within the target values listed in the following
table.
Active calf and Achilles tendon
Forward bend
lnward bend
8
TRAINING INTRODUCTION
Recovery phase after training
During the recovery phase, repeat the activities in the preparation. During the process,
you can reduce the amplitude and speed of the exercise appropriately for about
5mins . Through exercise to adjust body heat and relax muscles. It is important to note
that you cannot do strenuous stretching during exercise to avoid damaging your
muscles. When you have already adapted training, you can gradually increase the
training time and training intensity, at least 3 times per week. If possible record the
average level of weekly practice.
Strengthen muscles
If you would like to use rower to strengthen the muscle, you need to adjust the
resistance to the highest. So that you can achieve the effect of strengthening the
muscle by increasing the strength of exercise in a short time. If you want to achieve the
purpose of fitness while strengthen the muscle, you need to use another method. First
do the warm up exercise then do the regular practice, increase the strength of training
near the end of training phase, increase the resistance of legs, but pay attention to
slow down training speed while increasing the strength to keep the heartbeat within the
target value and do some finish exercise after training.
Weight loss
To achieve the effect of weight loss, the key points is time and intensity of training ,
the more intensity of training , the longer time will burn more calories, thus achieving
the effect of weight loss. Also the effect of fitness can be achieved through practice,
enhance physical. During the training you can do some proper practice according to
different needs.
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