COSTWAY SP36948 Squat Machine User Manual

USER’S MANUAL Squat Machine
SP36948

THIS INSTRUCTION BOOKLET CONTAINS IMPORTANT SAFETY INFORMATION. PLEASE READ AND KEEP FOR FUTURE REFERENCE.
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Before You Start

• Please read all instructions carefully.
• Retain instructions for future reference.
• Separate and count all parts and hardware.
• Read through each step carefully and follow the proper order.
• We recommend that, where possible, all items are assembled near to the area in which they will be placed in use, to avoid moving the product unnecessarily once assembled.
• Always place the product on a flat, steady, and stable surface.
• Keep all small parts and packaging materials for this product away from babies and children as they potentially pose a serious choking hazard.

IMPORTANT! PLEASE READ THIS MANUAL CAREFULLY BEFORE USING THE SIT-UP BENCH!

Important Safety Information

Thank you for choosing our product. To guarantee your safety and health, please use this equipment correctly. Please read the information below carefully before using this equipment.

1. It is important to read this entire manual before assembling and using the equipment. Safe and effective use can only be achieved when the equipment is assembled, maintained, and used properly.
2. Before starting any exercise program you should consult your doctor to determine if you have any medical or physical conditions that could put your health and safety at risk, or prevent you from using the equipment properly. Your doctor’s advice is essential if you are taking medication that affects your heart rate, blood pressure, or cholesterol level.
3. Be aware of your body’s signals. Incorrect or excessive exercise can damage your health. Stop exercising if you experience any of the following symptoms: pain, tightness in your chest, irregular heartbeat, shortness of breath, lightheadedness, dizziness or feelings of nausea. If you do experience any of these conditions you should consult your doctor before continuing with your exercise program.
4. Keep children and pets away from the equipment. The equipment is designed for adult use only.
5. Use the equipment on a solid, flat-level surface with a protective cover for your floor or carpet. To ensure safety, the equipment should have at least 0.5 meters of free space all around it.
6. Before using the equipment, check that the nuts and bolts are securely tightened.
7. Wear suitable clothing while using the equipment. Avoid wearing loose clothing that may get caught in the equipment or that may restrict or prevent movement.
8. This equipment is designed for indoor and family use only. Maximum weight of the user. 100KG.
9. Please take care when lifting or moving the equipment so as not to cause injury.
10. Please keep this instruction manual and assembly tools around for quick reference.
11. The equipment is not suitable for therapeutic use.

Exploded drawing

PARTS LIST

Assemble instruction

STEP 1:put the part 3 out of the carton and lay it on ground

STEP 2: put part 5 on Vertical and fixed by knob part 6. Insert the pin part 4 to the suitable holes you prefer and adjust the height of backrest part 5 by the knob
STEP 3: Assemble the wheels accessory to mainframe part 3 and fix by screws STEP 4: Adjust the height of part 2 which is suitable for your feet and fix by Knob part 8

Stretch exercise
No matter how you do sports, please do some stretch at first. The wane muses will extend easily, so. warm-up yourself for 5-10minutes, Then We suggest the following stretch exercise, five times.10counts for each time or longer, do these exercises again after sports.

1. To Touch
   Slow bend forward from your waist. letting your back and shoulders relax as you stretch toward your toes, Reach down as far as you can and hold for 15 counts. (Picture 1)

2. Hamstring Stretch
   Sit with your right leg extended. Rest the sole of your left foot against your right inner thigh. Stretch toward your toe as far as possible. Hold for 15 counts. Relax and then repeat with the left leg extended. (Picture 2)

3. Calf-Achilles Stretch
   Lean against a wall with your left leg in front of the right and your arms forward. Keep your right leg straight and the left foot on the floor, then bend the left leg and lean forward by moving your hips toward the wall. Hold, then repeat on the other side for 15 counts. (Picture 3)

4. 0uachiceps Stretch
   With one hand against a wall for balance, reach behind you and pull your right foot up . Bring your heel as close to your buttocks. Hold for 10-15counts, relax. Repeat three times for each foot. (Picture 4)

5. Inner
   Thigh Stretch Sit with the soles of your feet together with your knees pointing outward. Pull your feet as close to your groin as possible. Gently push your knees towards the floor. Hold for 15 counts. (Picture 5).

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References

• Costway - More Than Just Furniture

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