OPTi SIT UP BENCH Assembly Manual

These instructions contain important information which will help you get the best from your
equipment and ensure safe and correct assembly, use and maintenance.

If you need help or have damaged or missing parts, call the Customer Helpline: 0345 6001714

or visit www.argos-support.co.uk

OPTI SIT UP BENCH

Assembly & User Instructions

- Please Keep for future reference

610/9864

Important – Please read these instructions fully before assembly or use

Issue 2 -5/21/2014

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Contents

Safety Information 2

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Components - Parts 3

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Components - Fixings 4

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Assembly Instructions 5--7

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Workout Area 8 11

Exercise Information 9--13 错误！未定义书签。2-18

Before starting 9

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Muscle Chart 10 13

Warming up and Cooling down 11--12 14-15

Using the bench 13 16

Care and Maintenance 14 19

Exploded Parts Diagram 15 20

Parts List 16

This exercise equipment is built for optimum safety. However, certain precautions apply whenever you

operate a piece of exercise equipment. Be sure to read the entire manual before you assemble,

operate or use this equipment.

Assembly

• The product must be installed on a stable and level
surface.

• Assemble the item as close to its final position
(in the same room) as possible.

• Make sure you have enough space to layout the

parts before starting.

• Keep children and animals away from the exercise

area, small parts could pose a choking hazard if
swallowed.

• Dispose of all packaging carefully and responsibly.

• Check you have all the components and tools

listed in the parts list, bearing in mind that, for
ease of assembly, some components are
pre-assembled.

Using

• It is the responsibility of the owner to ensure that

all users of this product are properly informed as to
how to use this product safely.

• This product is intended for domestic use only.
Do not use in any commercial, rental, or institutional
setting.

• Use the equipment only for intended use, as

described in this manual. Do not use attachments
not recommended by the manufacturer.

• Keep this equipment indoors, away from

moisture and dust. Do not put the equipment in a
garage, outbuilding, covered patio, or near water.

• Your product is intended for use in clean dry

conditions. You should avoid storage in excessively

cold or damp places as this may lead to corrosion
and other related problems that are outside our
control.

• Keep unsupervised children away from the
equipment.

• Disabled persons should not use the equipment
without a qualified person or doctor in attendance.

• Always wear appropriate workout clothing when
exercising. Do not wear loose or baggy clothing,
as it may get caught in the equipment. Wear
trainers to protect your feet while exercising.

• Do not place any sharp objects around the
equipment.

• Keep hands away from all moving parts.

• If any of the adjustment devices are left projecting,
they could interfere with the user’s movement.

• Before using the equipment to exercise, always
perform stretching exercises to properly warm up.

• Only one person at a time should use the
equipment.

• A spotter is recommended during exercise.

• If the user experiences dizziness, nausea, chest
pain, or other abnormal symptoms stop the

workout and seek immediate medical attention.

• Injuries to health may result from incorrect or

excessive training.

• This product is suitable for a maximum user weight
of: 110kgs.

• This product conforms to: BS EN ISO 20957-1,

and -4 Class (H) - Home Use .

Important – Please read fully before assembly or use

Safety Information

Warning:Before beginning any exercise program, consult your Doctor. This is especially important for persons

over the age of 35 or persons with pre-existing health problems. You MUST read all instructions before using
any fitness equipment. Argos and its associates assumes no responsibility for personal injury or property
damage sustained by or through the use of this product.

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MUST read all instructions before using any fitness equipment. Argos assumes no responsibility for

Components - Parts

If you have damaged or missing parts, please call the

Customer Helpline: 0345 600 1714

Please check you have all parts listed below

personal injury or property damage sustained by or through the use of this product.

Note: Some of the smaller components may be pre-fitted to larger components. Please check carefully

before contacting Argos regarding any missing components.

Total mass of the product is 6.5 kg. Total size of the equipment is (D) 128 cm × (W) 32 cm × (H) 52 cm.

Note:The quantities below are the correct amount to complete the assembly. In some cases more hardware

Components - Fixings

Please check you have all fittings listed below

may be supplied than are required. Some of the fixings are pre-fitted to the larger components. Please
check carefully before contacting Argos regarding any missing fixings.

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Assembly instructions

A). Attach the Main Frame(#1) to the bracket on Incline Adjust Tube(#3), Align the hole and secure front

hole with one M10×60MM Allen Bolt(#9), two Φ10mm Washers (#11) and one M10 Aircraft Nut (#10),
insert the Lock Pin(#8) into the rear hole.

B). Insert the Incline Adjust Tube(#3) into the front opening of the Front T shape Stabilizer(#7), Select

desired height and secure with Lower Protection Holder Tube(#5) and Knob Nut(#17).

Step 1

Assembly instructions

A).Attach the Backrest Pad (#2) to the Main Frame (#1), align the hole and secure with four M8×18MM
Allen Bolts (#13) and four Φ8mm Washers (#12).

Step 2

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Assembly instructions

A). Insert the Foam Roll Tube(#6) into the hole on the top of the Incline Adjust Tube(#3) with half way,

attach two Foam Rolls (#4) from each side of the Foam Roll Tube(#6). Attach two Foam Rolls (#4)

from each side of the Lower Protection Holder Tube(#5).

B) When finish workout, pull out the Lock Pin(#8), then fold up the Front T shape Stabilizer(#7) and

locked with Lock Pin(#8), the unit can be folded for storage to save space.

Step 3

The free area must be at least 0.6m greater than the training area. This is a space where you can safely

Workout area

dismount, without obstruction, in case of an emergency. Where two pieces of equipment are positioned
adjacent to each other the free area may be shared

Only one person should be within the training area when the equipment is in use.

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85% to Max

65% to 85%

55% to 65%

Up to 55%

Before starting to exercise

Tailor your exercise program according to your physical condition.if you have been inactive for several years,or

Exercise intensity

200

180

160

140

120

100

80

Age

During the first few months of your exercise programme, keep your heart rate near the low end of your target

zone as you exercise. After a few months, your heart rate can be increased gradually until it is near the middle of

Cardiovascular
performance

Intermediate aerobic

Effective fat burning

Exercise Information

Before starting

Beats per minutes (bpm)

are overweight, you must start slowly and increase your time on the equipment,a few minutes per workout
increase is advisable.

Initially, you may be able to exercise only for a few minutes in your target zone; however, your aerobic fitness
will improve over the next six to eight weeks. Don’t be discouraged if it takes longer. It’s important to work
at your own pace.

Please remember these essentials:

• Have your doctor review your training and diet programme to advise you of a workout routine you should
adopt.

• Begin your training programme slowly with realistic goals

• Monitor your pulse frequently. Establish your target heart rate based on your age and condition.

• Set up your equipment on a flat even surface with adequate training area,as prescribed in this manual.

To maximize the benefits of exercising, it is important to exercise at an appropriate intensity. The intensity
level can be found by using your heart rate as a guide. For effective aerobic exercise, your heart rate should
be maintained at a level between 65% and 85% of your maximum heart rate as you exercise. This is known as
your target zone. You can find your target zone in the table below.

25 30 35 40 45 50 55 60 70

your target zone as you exercises.

To measure your heart rate, stop exercising but continue moving your legs or
walking around and place two fingers on your wrist. Take a six-second heartbeat
count and multiply the results by 10 to find your heart rate. For example, if your
six - second heartbeat count is 14, your heart rate is 140 beats per minute.
(A six-second count is used because your heart rate will drop rapidly when you
stop exercising.) Adjust the intensity of your exercise until your heart rate is at the
required level.

Aerobic Exercise

Aerobic exercise improves the fitness of your lungs and heart - your body’s most important muscle. Aerobic

Weight Training

Targeted Muscle Groups

Exercise Information

Muscle chart

exercise fitness is promoted by any activity that uses your large muscles (arms, legs or buttocks, for example).

Along with aerobic exercising which helps get rid of and keep off the excess fat that our bodies can store,
weight training is an essential part of the routine process. Weight training helps tone, build and strengthen
muscle. If you are working above your target zone, you may want to do a lesser amount of reps.

The exercise routine that is performed on the Workout Bench will develop the upper and lower body
muscle groups.

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Each workout should include the following three parts:

Exercise Frequency

Toe touch stretch

Hamstring stretch

Exercise Information

Warming up and Cooling down

1. A warm up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm up increases

your body temperature, heart rate and circulation in preparation for exercise.

2. Training zone exercise consisting of 20 to 30 minutes of exercising with your heart rate in your training
zone. (Note: During the first few weeks of your exercise programme, do not keep your heart rate in
your training zone for longer than 20 minutes.)

3. A cool down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will

help to reduce post-exercise muscle soreness.

To maintain or improve your fitness, plan three workouts each week with at least one day of rest between
workouts. After a few months of regular exercise, you may complete up to five workouts each week, if
desired. Remember, the key to success is to make exercise a regular and enjoyable part of your
everyday life.

Stand with your knees bent slightly and
slowly bend forward from your hips. Allow
your back and shoulders to relax as you
reach down toward your toes as far as
possible.

Hold 15 counts, and then

relax. Repeat 3 times.

Stretches: Hamstrings, back of knees and back.

Sit with one leg extended. Bring the sole
of the opposite foot toward you and rest
it against the inner thigh of your
extended leg. Reach toward your toes
as far as possible.

Hold for 15 counts, and then relax.

Repeat 3 times for each leg.

Stretches: Hamstrings, lower back and groin.

Calf / Achilles stretch

Quadriceps stretch

Inner thigh stretch

Exercise Information

With one leg in front of the other, reach
forward and place your hands against a wall.
Keep your back leg straight and your back
foot flat on the floor. Bend your front leg,
lean forward and move your hips toward the
wall.

Hold for 15 counts, and then relax.

Repeat 3 times for each leg. To cause
further stretching of the Achilles
tendons, bend your back leg as well.

Stretches: Calves, Achilles Tendons and Ankles.

With one hand against the wall for balance,
reach back and grasp one foot with your
other hand. Keeping your bent knee
pointing directly downward towards the floor,
gently pull your heel towards your buttock
until you feel a gentle stretch in the target
area.
Hold for 15 counts, and then relax. Repeat 3
times for each leg.
Stretches: Quadriceps and Hip muscles.

Sit with the soles of your feet together
and your knees outward. Pull your feet
toward your groin area as far as possible.

Hold for 15 counts, and then

relax. Repeat 3 times.

Stretches: Quadriceps and Hip muscles.

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Improtant

Using the bench

Exercise Information

Thigh Exercise

Lay in the board as shown in the figure, raise
the leg until it’s horizontal and decent it without
touching with the other leg, repeat with both
legs.

Field of application:

Outer thigh, waist

Back Knees Raise

Lean on the board looking upwards as show in
the figure. Make a set of repetitions raising the
legs until they from 90°angle with the body.

Field of application

Abdomen

Sit Up

Lock the legs and lean the board as shown in
the figure, Raise the trunk until it from a 90°
angle with the body and starting from this point
make a set of repetition.

Field of Application

Abdomen

When working out, do the following for each exercise:exhale while exerting/lifting and inhale while returning
to starting position in a slow and controlled manner

Read all caution and warning stickers before using this equipment.
Before using,inspect the equipment for loose,frayed,or worn parts,if in doubt do not use the equipment until

the parts have been replaced.

Before beginning any exercise programme it is suggested to have a complete medical examination and to

obtain your doctor’s approval of your exercise/conditioning programme.

Any clips must be closed completely before using this equipment.

We recommend that you always exercise with a partner or someone who can assist you in case the
weights become too heavy for you to lift on your own.
Always warm up your muscles before exercising.Prepare your body with easy stretching (withou bouncing)
and light callisthenic,for several minutes.

1. The safety level of the

equipment can only be
maintainde if it is examined
regularly for damage and
wear e.g. ropes,pulleys
and connection points.

2. Inspect and tighten all

parts before using the
equipment. Replace
defective components
immediately, and /or keep
the equipment out of

use until repair.Pay special
attention to components most
susceptible to wear.

3. The equipment can be
cleaned using a
damp cloth and mild
non-abrasive detergent.
Do not use solvents.

4. Do not attempt to repair

this equipment yourself.
Should you have any

difficulty with assembly,
operation or use of your
exercise product or if you
think that you may have
parts missing, contact the

Customer Helpline:
0345 6001714

www.argos-support.co.uk

Guarantee:

For guarantee purposes,
please retain your
purchase receipt

Care and Maintenance

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Exploded Parts Diagram

Part

Description

Qty

1

Main Frame

1

2

Backrest Pad

1

3

Incline Adjust Tube

1

4

Foam Roll

4

5

Lower Protection Holder Tube

1

6

Foam Roll Tube

1

7

Front T shape Stabilizer

1

8

Lock Pin

1

9

M10×60MM Allen Bolt

1

10

M10 Aircraft Nut

1

11

Φ10mm Washer

2

12

Φ8mm Washer

4

13

M8×18MM Allen Bolt

4

14

Φ38mm Foot

4

15

Φ19mm End Cap

4

16

口 38mm End Cap

1

17

Knob Nut

1

18

5# Allen Bolt

1

19

6# Allen Bolt

1

Parts List

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Guarantee

Product Guarantee

This product is guaranteed against manufacturing defects from a period of

This product is guaranteed for one year from the date of original purchase.

Any defect that arises due to faulty materials or workmanship will either be replaced

refunded or repaired free of charge where possible during this period by the dealer from whom

you purchased the unit.

The guarantee is subject to the following provisions:



The guarantee does not cover accidental damage, misuse, cabinet parts, knobs or

consumable items.



The product must be correctly installed and operated in accordance with the instructions

contained in this manual

 It must be used solely for domestic purpose



The guarantee will rendered invalided if the products is re-sold or has been damaged by

inexpert repair

 Specifications are subject to change without notice



The manufacturer disclaims any liability for the incidental or consequential damages.



The guarantee is in addition to, and does not diminish your statutory or legal right

 In the event of problem with the product with in the guarantee period call the

Customer Helpline: 0345 6001714 www.argos-support.co.uk

Guarantor: Argos Ltd

489 – 499 Avebury Boulevard

Central Milton Keynes

MK9 2NW

Year