YOSUDA H-187 Rowing Machine User Manual

YOSUDA H-187 Rowing Machine

Please read this manual carefully before installing and using this machine. If necessary, we may update the product without notice, so if the instruction manual is not consistent with the product, the actual product shall prevail.

Safety Attentions & Warning Descriptions

This exercise machine is built for optimum safety. However, certain precautions apply whenever you operate an exercise machine. Be sure to read the entire manual before you assemble or operate it. In particular, note the following safety precautions:

1. Keep children and pets away from the machine at all times. DO NOT leave children unattended in the same room with the
2. Only one person at a time should use the
3. Your exercise machine is intended for use in cool, dry conditions. You should avoid storage in extreme cold, hot, or damp areas as this may lead to corrosion and other related
4. If the user experiences dizziness, nausea, chest pain, or any other abnormal symptoms, STOP the workout at once. CONSULT A PHYSICIAN IMMEDIATELY.
5. Position the machine on a clear, leveled surface. DO NOT use the machine near water or
6. Always wear appropriate workout clothing when DO NOT wear robes or other clothing that could become caught in the machine. Running or aerobic shoes are also required when using the machine.
7. Keep hands away from all moving
8. Disabled person should not use the machine without a qualified person or physician in
9. Before using the machine to exercise, always do stretching exercises to properly warm
10. Never operate the machine if the machine is not functioning
11. Inspect the exercise bike for worn or loose component prior to use. Tighten/replace any loose or wore components prior to
12. Care should be taken in mounting or dismounting the
13. This rowing machine is for consumer and home use
14. The maximum weight capacity of this unit is 350

How to Use

1. Adjust resistance (23)

If you need to increase tension, adjust it clockwise. If you need to reduce tension, turn it counterclockwise.

2. Foot stabilizer adjustment (#21) When the machine is unstable, adjust it clockwise/counter clockwise to find a balance.
3. Sitting posture: Sitting on the seat, fasten the pedal strap tightly, and hold the handlebar tightly.

Hardware Package

Assembly Instructions

Step 1:
Attach the front stabilizer(#2) to the main frame(#1) with 2 Hexagon socket half round head screw M10*105 (#77), 2 spring washers (#80) and 2 flat washers10(#81).

Step 2:
Attach two External hexagon screw M12150 (#76) to the main frame(#1), tighten the bolts with a Multifunctional wrench (#86). Attach pedals (#44) to the main frame with the left two External hexagon screw M12150 (#76), then tighten. Pay attention to the direction.

Step 3:
Slide the Seat (#38) onto the slide rail (#10). Attach the cylindrical cushion (#74) and the buffer shaft (#75) to the slide rail (#10), and then lock the buffer shaft with the left cylindrical cushion on the other side.

Step 4:
Attach rear stabilizer (#4) to the slide rail (#10) with four Hexagon socket roundhead bolt M8*16 (#82), four Spring washer φ8 (#83) and four Flat washer φ18(#84), then tighten them with an Allen wrench (#87). Install the Aluminum alloy rear pipe plug(#33).

Step 5:
Disassemble Knob M16 (#42). Attach the slide rail (#10) to the mainframe(#1), then install the Knob M16, and tighten it. Then use a Hexagon socket half round head screw M10*105 (#78), Flat washerφ3(#81), a spring washer φ10 (#80), a Cover type union nut M10 (#79) and a single head bolt (#73)

Step 6:
Unscrew the Umbrella head cross screw M512 (63) from the Monitor(46). Thread the Sensor wire which attached to the monitor into the Ipad holder tube (7). Then attach the monitor to the monitor holder(#8) with four Umbrella head cross screw M512(#63).

Step 7:
Connect the sensor wire(#47) on the main frame with the sensor wire on the monitor(#46). Then insert the Ipad holder(#7) into the main frame(#1), anduse2 umbrella head Phillips screws M6*10 (#85) to fix.

Please note:
After finishing all the steps above under requirement, you need to confirm to lock all the bolts uniformly, and check that there is no omission before using this rowing machine.

Storage Guide

When not in use, you can save space by folding the slide rail (#10).

1. Disassemble the knob (#42) and pull out the single head bolt(#73). Folding the slide rail at a vertical angle. Please note: the seat will glide down when folding the slide rail.
   

2. Reinsert the single head bolt (#73) into the hole on the main frame, then assemble the knob (#42) to the slide rai.
   

Monitor

FUNCTIONAL BUTTONS:

MODE Select function you want
SET Set value of the selected functions
RESET Press this button to reset current function values zero

FUNCTION AND OPERATIONS:

1. TIME —- Press the key until sign of “TIME” display on LCD, the monitor will display the time function on the screen.
2. CNT —- Press the key until sign of “CNT” display on LCD, the monitor will display the count from exercise start to end on the screen.
3. TCNT —- Press the key until sign of “TCNT” display on LCD, the monitor will display the total count from exercise start to end on the screen.
4. SPM —- Press the key until sign of “SPM” on LCD, the monitor will display the stroke function on the screen.
5. CAL—- Press the key until sign of “CAL” on LCD, the monitor will display the calorie function on the screen.

NOTE

1. The monitor will shut off automatically, if no sign put into for 3 minutes, all function value will be saved .You can press any key or restart exercising to wake up the monitor.
2. If improper display on monitor, please re-install the batteries to have a good result.
3. Battery spec:1.5V AAA 2PCS

WARM-UP EXERCISE

Warm-Up The purpose of warming up is to prepare your body for exercise and to minimize injuries. Warm up for two to five minutes before strength training or aerobic exercising. Perform activities that raise your heart rate and warm the working muscles. Activities may include brisk walking, jogging,
jumping jacks, jump rope, and running in place.

Stretching Stretching while your muscles are warm after a proper warm-up and again after your strength or aerobic training session is very important. Muscles stretch more easily at these times because of their elevated temperature, which greatly reduces the risk of injury. Stretches should beheld for 15 to 30 seconds. Do not bounce.

Lower Body Stretch

Place feet shoulder-width apart and lean forward. Keep this position for 30 seconds using the body as a natural weight to stretch the backs of the legs. DO NOT BOUNCE! When the pull on the back of the legs lessens, gradually try a lower position

Bent Torso Pulls
While sitting on the floor, have legs apart, one leg straight and one knee bent. Pull the chest down to touch the thigh on the leg that is bent, and twist at the waist. Hold this position at least 10 seconds. Repeat 10 times on each side.

Floor Stretch
While sitting on the floor, open the legs as wide as possible. Stretch the upper body toward the knee on the right leg by using your arms to pull your chest to your thighs. Hold this stretch10to30 seconds. DO NOT BOUNCE! Do this stretch 10 times. Repeat the stretch with the left leg.

Bent Over Leg Stretch Stand
with feet shoulder width apart and lean forward as illustrated. Using the arms, gently pull the upper body towards the right leg. Let the head hang down. DO NOT BOUNCE! Hold the position a minimum of 10 seconds. Repeat pulling the upper body to the left leg. Do this stretch several times slowly.

Explosion Diagram

PARTS LIST

screw M8*20

| 4
49| Hexagon socket half round head

screw M8*40

| 2
50| External hexagon screw M6*55| 1
51| Hexagon socket half round head

screw M6*65

| 1
52| Cross round  head    self-tapping screw M412| 6
53| Cross round  head    self-tapping screw M416| 7
54| Self-tapping screw M4.213| 2
55| Self-tapping screw M4.216| 8
56| Nuts M6| 6
57| Nuts M8| 1
58| Flat washer φ6| 3
59| Bearing 6000 inner| 4
60| Bearing 608| 4
61| Cir clip φ10| 3
62| Cir clip φ8| 2
63| Umbrella head cross screw M512| 6
64| Hex nut M10| 4
65| Hex nut M6| 4
66| Flange nut M10| 2
67| Spring washer φ6| 1
68| Flange nut M8| 4
69| Hexagon socket half round head screw M816| 4
70| Flange nut M6| 2
71| Umbrella       head    Phillips screw M530| 1
72| Flat washer φ5| 1
73| Single head bolt| 1
74| Cylindrical cushion| 4
75| Butter shaft| 2
76| External hexagon screw M12150| 4
77| Hexagon socket half round head

screw M10*105

| 2
78| Hexagon socket half round head screw M10105| 1
79| Cover type union nut M10| 1
80| Spring washer φ10| 3
81| Flat washer φ3| 3
82| Hexagon socket round head bolt M816| 4
83| Spring washer φ8| 12
84| Flat washer φ18| 16
85| Umbrella head  Phillips screw M6*10| 4
86| Multifunctional wrench| 1
87| Allen wrench| 1
| |

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