Fortis FSFWRWGMCXA User Manual
Table of Contents
Usage Warnings...................................................................................................................................................... 2
Product Layout....................................................................................................................................................... 3
Assembly Steps...................................................................................................................................................... 4
Conditioning Guidelines.......................................................................................................................................5
Why Exercise?................................................................................................................................................... 5
Target Heart Rates........................................................................................................................................... 5
Beginner's Guide ...................................................................................................................................................6
Work-out Tips.................................................................................................................................................... 6
How to Begin..................................................................................................................................................... 6
How Hard Should You Work?......................................................................................................................6
Stretching Guide..................................................................................................................................................... 7
Tips for Stretching............................................................................................................................................ 7
Calf Stretch ........................................................................................................................................................ 7
Hamstring Stretch ........................................................................................................................................... 7
Quadriceps Stretch ......................................................................................................................................... 8
Inner Thigh Stretch .........................................................................................................................................8
Toe Touch Stretch .......................................................................................................................................... 8
Glutes Stretch ................................................................................................................................................... 9
Lower Back......................................................................................................................................................... 9
Upper Abdominals........................................................................................................................................... 9
Upper Back......................................................................................................................................................... 9
Chest Stretch .................................................................................................................................................. 10
Deltoid Shoulder Stretch ............................................................................................................................ 10
All Over Stretch .............................................................................................................................................. 10
Product Specifications......................................................................................................................................... 11
1
Please read this manual carefully before using the machine!
Usage Warnings
1630 x 510 x 460cm. Before exercise, it is necessary to check your body weight and ensure
that there will be enough usable space. The rowing machine can only be used by one
person at a time. Any excess loads may cause injury to the user or damage to the machine.
Before each use, please check the condition of the machine to ensure that no parts are
worn or broken.
This guide contains important information such as installation guides and warm-ups, which
will help you avoid injury and will maximize the effects of using the rowing machine.
• Please put the rowing machine on stable, level ground.
• Ensure that the firm parts of the apparatus are at a locked condition and that each
part is operating correctly.
• While exercising, please wear shoes, preferable sports shoes. Never use the rowing
machine with bare feet.
• Please do warm ups prior to exercising.
• Store the rowing machine in a dry, cool place. Please do not let pets or children near
it while in use.
Notes:
• Please stop exercising immediately if you get dizzy, experience discomfort, chestpains or any other discomfort.
• Training volume should be decided in accordance with your physical performance.
• When using the rowing machine, please listen to your body and use common sense.
Excessive exercise may be damaging to your health or body.
• This rowing machine is for domestic, home use only.
2
This rowing machine has a maximum load of 120kg and requires a service area greater than
Product Layout
NO Description QTY NO Description QTY
1 Main Frame 1 40 Alloy Hub 2
2 Knob 1 41 Bearing 8
3 Cap 2 42 PU Wheel 4
4 Handle Foam 2 43 Bush 2 2
5 Handlebar 1 44 Fixing Board 1
6 Display 1 45 Cross Pan Head Screw 2
7 Tension Controller 1 46 Trunk Wire 1
8 Flat Washer 2 47 Sensor 1
9 Nylon Nut 1 48 Rotation Plate 1
10 Flat Washer 2 49 Spring Collar 1
11 Pedal 2 50 Rotation Core for Flywheel 1
12 Hex Bolt 2 51 Bush of Rotation Core 1
13 Seat Pad 1 52 Flywheel 1
14 Hex Bolt 1 53 Magnetic Plate 1
15 Spring Knob 1 54 Flat Washer 1
16 Nylon Nut 4 55 Hex Bolt 4
17 Flat Washer 8 56 Spring Washer 4
18 Sliding Seat 1 57 Flat Washer 4
19 Hex Bolt 3 58 Inertia Wheel 2
20 Bush 1 1 59 Cross Pan Head Self-Tapping Screw 10
21 Pulley 2 60 Left & Right Cover 1 pair
22 Rail 1 61 Flange Nut 2
23 Belt 1 62 Hex Nut 1
24 Limited Rubber Cone 4 63 Axle for Flywheel 1
25 Hex Bolt 1 64 Belleville Spring 1
26 Cross Pan Head Screw 4 65 Axle for Belleville 1
27 Knob 1 66 Collar for Axle D17 1
3
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