YOSUDA RM002 Rowing Machine User Manual

YOSUDA RM002 Rowing Machine

Important Safety Information

1. Please note the following safety precautions before exercising：
2. Read all instructions before assembly & operation；
3. Check all screws, nuts & other connections before using the bike；
4. Do not expose the equipment to damp places, which will cause failure；
5. When assembling, it is best to place parts on a mat (rubber or wood) to avoid soiling；6、
6. Before exercise, make sure that no other items are placed within 2 meters around the equipment；
7. Clean only with a damp cloth, do not use solvent cleaners and also note after each exercise should be wiped off the sweat on the equipment；
8. Incorrect or excessive exercise can damage your health. It is recommended to consult a doctor before exercising. He will give you a maximum amount of training (including pulse, watts, duration, etc.) so that you can Exercise and get accurate information. Note： This equipment is not suitable for therapeutic use；
9. only when the machine is in normal conditions to exercise, maintenance can only use the original accessories provide by the factory；
10. This machine can only be used by one person at a time;
11. Always wear sport clothes and sports shoes when exercising, especially the sports shoes must fit.
12. If at any time during exercise you feel faint, dizzy or experience pain, stop and consult your physician.
13. Children and disabled persons can only use when they are under guardianship;
14. The design of this car can adjust the size of the resistance to adjust the motion intensity, and can be adjusted back and forth between light and heavy to select your suitable resistance.
15. The maximum weight capacity of this unit is 300 lbs.
16. This equipment is designed for indoor use only!

Attention: Make sure all screws and nuts are tightened before Exercise

Exploded Drawing

Hardware Package

Parts List

M5*15

| 10| 58| Mesh belt Disk| 1
19| Front located Washer| 10| 59| Spring| 1
20| Inner Hexagon Pan Bolt M8130| 2| 60| Mesh belt Disk Axle| 1
21| Wheel of Seat Cushion| 4| 61| Mesh belt Disk Cover| 1
22| Located Wheel| 2| 62| Crossed Pan Screw 4.212| 5
23| Inner Hexagon Pan Bolt M825| 2| 63| Flywheel Axle| 1
24| Long Spacer| 2| 64| Crossed Pan Screw M510| 6
25| Seat Cushion Support| 1| 65| Spring Washer D5| 6
26| Seat Cushion| 1| 66| Aluminum Sheet| 1
27| Inner Hexagon Pan Bolt M615| 4| 67| Aluminum Board Located Holder| 1
28| Slide trail Back Cover| 1| 68| Flat Washer Φ14Φ10.51.0| 2
29| Square Located Spacer| 1| 69| Pressed Spring| 1
30L| Chain Cover（L）| 1| 70| Hexagon Bolt M650| 1
30R| Chain Cover（R）| 1| 71| Hexagon Nut M6| 2
31| Crossed Pan Self-tapping

Self-drilling Screw ST4.2*20

| 8| 72| Sensor Support| 1
32| Crossed Pan Self-tapping Screw

ST4.2*20

| 11| 73| Inner Hexagon Pan Bolt M835| 1
33| Front Cover| 1| 74| Belt| 1
34| Inner Hexagon Pan Bolt M845| 2| 75| Square Magnetic| 8
35| Resistance Controller| 1| 76| Round Magnetic| 1
36| Flat Washer Φ18Φ51.5| 1| 77| Waved Washer D8| 1
---|---|---|---|---|---
37| Crossed Pan Screw M520| 1| 78| Short Spacer| 6
38| Handlebar Support| 1| 79| Flange Nut M101| 2
39| Crash Cushion| 1| 80| Anti-proof Plug| 1
81| Round Inner Plug| 2| A| Multi Wrench S13-14-15| 1
82| Sensor Wire| 2| B| Allen Wrench S17、19| 1
83| Flat Washer Φ6.2Φ161.5| 4| C| Allen Wrench S53080| 1

Assembly Instructions

Preparatory Work:

A. Make sure there is enough space before installation;
B. Use the provided tools or the special self-contained tools to install;
C. Confirm all of the components are all-ready before installation. ( refer to previous product exploded view which indicates the name and the location of the components).

Assembly Instructions:

Step 1： Lock the Slide Rail (3) into Main Frame (3) with Inner Hexagon Pan Bolt M8*4（34）and Spring Washer M8 (5) and Flat Washer M8 (14). Then tighten the bolts with Allen wrench.

Step 2： Attach the Front Stabilizer(2) into Main Frame (1) with Inner Hexagon Flat Bolt M8*60(4)and Arced Washer M8 (6), then install the Rear Stabilizer End Cap (8) to Rear Stabilizer on the Slide Trail (3). Then tighten the bolts with Allen wrench #C.

Step 3： Lock Front Cover (33) into Chain Cover (30L/R) with Crossed Pan Self tapping Screw ST4.2*20 (32). Then tighten the screws with Multi wrench #A

Step 4： Attach two Hexagon Bolt M12160 (9) to the main frame (1), tighten the bolts with an Allen wrench #B. Attach pedals (10L/R) to the main frame with the left two Hexagon BoltM12160 (9), then tighten them. Pay attention to the direction.

Step 5： Install the Seat Cushion (26) into Seat Cushion Support（25）with Inner Hexagon Pan Bolt(27) and Flat Washer (83). Then tighten them with an Allen wrench #C.

Step 6 ： Pass the Handlebar (44) through the Mesh belt located Sleeve (40). The mints all the Handlebar Foam (45) on the right side. Insert the Plug (81).

Step 7： Connect the Sensor Wire (82) of the Monitor (42), then attach the Monitor (42) into the Monitor Support (43).

The Warm Up Phase

This stage helps get the blood flowing around the body and the muscles working properly. It
will also reduce the risk of cramp and muscle injury. It is advisable to do a few stretchy exercises as shown below. Each stretch should be held for approximately 30 seconds, do not force or jerky our muscles into a stretch – if it hurts, STOP.

Down Stretch

Bend your knees slightly and body slowly, let your back and shoulders relax, and try to touch your toes. Keep it for 10 ~15 seconds, repeat 3 times.

Hamstring Stretch

Sitting on a clean cushion, then bend your right foot. Place your left foot against the inner thigh of your right foot. Try to touch your toes 。Keep it for 10 ~15 seconds, repeat each foot 3 times .

Calf and Foot Stretching

Stand and place both hands on a wall or a tree, one foot behind. Keep the behind foot stand and it’s heel on the floor, then tilt to the wall or tree. Keep it for 10 ~15 seconds, repeat each foot 3 times .

Quadriceps Stretch

Place your left hands against a wall or a desk to aid your balance. Then grasp your ankle with your left hand and pull your foot toward your buttocks. Keep it for 10 ~15 seconds, repeat each foot 3 times .

Groin Stretch

Sit with your knees flexed and soles of feet together. Hold your ankles and bend at your hips. Keep it for 10 ~15 seconds, repeat 3 times.

Exercise Stage

This stage should last for a minimum of 12 minutes though most people start at about 15~20minutes. After repeat it easily for several times, you can increase training strength. After exercising for a period of time, your heart beat will be close to the best position in the graph as below(Shaded part).Note: This exercising is for your whole life, it can not complete in one night, so you should keep it .

Recovery Phase

This stage is to let your Cardio-vascular System and muscles wind down. This is a repeat of the warm up exercise e.g. reduce your tempo, continue for approximately 5 minutes. Then repeat the exercise phase, please be careful not to force or jerk your muscles.
When using elliptical fitness exercises, please don’t increase training intensity arbitrarily. It may make your leg muscles sprain, which means you can’t continue exercising for a longtime.

Equipment Tip

Adjusting the Tension Control can change the resistance of the equipment, the high resistance the harder to step. Users can use this device to find a suitable speed.

Exercise Monitor

SPECIFICATIONS:

TIME———————————————————————————00:00—99:59 MIN:SECCOUNT———————————————————————————–0—999 TIMESCALORIES——————————————————————————-0.0—999.9KCALSTRIDES/MIN(RPM)—————- ————————————————–0—999 TIMES/MINTOT.CNT———————————————————————————-0—9999 TIMESDIST—————————————————————————————-0.00—99.99MILE/H

KEY FUNCTION:

1. , MODE/SELECT: To select the function you want. Hold the key for 4seconds to have all function values reset(total reset).

2. RESET/Clarify have）: To let the value reset.

3. COUNTDOWN FUNCTION: After press down “MODE”, then press “SET” to set the exact data you want. After set the exact data, press “MODE” for one time to change to another function, Press twice in a row to exit the countdown setting.

4. OPERATION PROCEDURES:
   AUTO ON/OFF: The monitor will be automatically shut off if there is no signal cominginfor4minutes. The monitor will be auto-powered when start exercise or press the key.

5. FUNTION:
   < 1>. TIME Displays the time of the current movement.
   < 2>. COUNT Displays the current number of movements.
   < 3>. CALORIES Displays the calories expended during the current exercise.
   < 4>. STRIDES/MIN Display the steps per minute while exercising.
   < 5>. TOTAL CNT Display the steps you have exercised.
   < 6>. DIST Displays the current distance traveled.

6. BATTERY: If there is a possibility to see an improper display on the monitor, please replace the batteries to have a good result. This monitor uses two “AAA” batteries. you can replace the batteries at the same time.

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