Pro Fitness JX-206B, 9283495 Assembly & User Manual
NOTE:
Please ensure that you read
this instruction carefully
before attempting to
assembling or using this
product
Model :JX-206B
Cat No.# 9283495
Retain This
Manual for
Reference
OWNER'S
MANUAL
PRO FITNESS BENCH&FLY
Assembling &User Manual
Model : JX-206B
RETAILER: ARGOS
ADDRESS: 489-499 Avebury Boulevard
Saxon Gate West
Central Milton Keynes Bucks,
MK9 2NW
TABLE OF CONTENTS
TABLE OF CONTENTS.......................................................................................................1
IMPORTANT SAFETY NOTICES........................................................................................2
GENERAL INFORMATION..................................................................................................4
EXERCISE INFORMATION.................................................................................................5
WEIGHT BENCH EXERCISE GUIDE…………………………………………………………..13
ASSEMBLY INSTRUCTIONS.............................................................................................16
FOLDING THE BENCH FOR STORAGE USE …………………………………………….....22
EXPLODED DIAGRAM …………………………………………………………………………..24
PARTS LIST........................................................................................................................25
1
IMPORTANT SAFETY NOTICE
PRECAUTIONS
This exercise machine 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
or operate your machine. 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 machine.
2. Only one person at a time should use the machine.
3. If the user experiences dizziness, nausea, chest pain, or any other abnormal symptoms STOP
the workout at once. CONSULT A PHYSICIAN IMMEDIATELY
4. Position the machine on a clear leveled surface. DO NOT use the machine near water or
outdoors.
5. Keep hands away from all moving parts.
6. Always wear appropriate workout clothing when exercising. 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. Use the machine only for its intended use as described in this manual. DO NOT use attachments
not recommended by the manufacturer.
8. Do not place any sharp object around the machine. For your own safety, Always ensure that
there is at list 1 meter of free space in all directions around your product while you are exercise.
9. Disabled person should not use the machine without a qualified person or physician in
attendance.
10. Before using the machine to exercise, always do stretching exercises to properly warm up.
11. Never operate the machine if the machine is not functioning properly.
12. Examine the equipment termly, especially for the easy damaged or worn parts, Safety level of
the equipment can only remain if it is examined regularly. Replace the defective comments
components immediately; keep the equipment out of use until repair.
13. Parents and others in charge of children should be aware of their responsibility because the
natural play instinct and the fondness of experimenting of children can lead to situations and
behavior for which the training equipment is not intended.
14. Before using the machine to exercise, always do stretching exercises to properly warm up.
15. A spotter is recommended during exercise.
16. Maximum Weight Capacity of the weight Bench:
Maximum user’s Weight: 110kgs /242lbs.
Maximum Weight Capacity on uprights: 80Kgs/176.2lbs( Including Bar and weights)
Maximum Weight Capacity on Leg Developer: 35Kgs/77lbs
Maximum Weight Capacity on Pec Deck : 25Kgs /55Lbs ( On each pec deck arm)
17. Your product is intended for use in clean dry conditions, your should avoid storage in excessively
cold or damp places as this may lead to corrosion and other related problem that are outside our
control.
18. Free area shall be not less than 0.6m greater than the training area in the directions from which
the equipment is accessed. The free area must also include the area for emergency dismount.
Where equipment is positioned adjacent to each other the value of the free area may be shared.
Keep unsupervised children away from the equipment.
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19. This product conforms to:
(BS EN ISO 20957-1、EN957-2 and EN957-4) class (H) - Home Use- Class (C), It’s
NOT suitable for therapeutic purposes.
WARNING: BEFORE BEGINNING ANY EXERCISE PROGRAM, CONSULT YOUR
PHYSICIAN. THIS IS ESPECIALLY IMPORTANT FOR INDIVIDUALS OVER THE AGE OF
35 OR PERSONS WITH PRE-EXISTING HEALTH PROBLEMS. READ ALL
INSTRUCTIONS BEFORE USING ANY FITNESS EQUIPMENT. ARGOS ASSUMES NO
RESPONSIBILITY FOR PERSONAL INJURY OR PROPERTY DAMAGE SUSTAINED BY
OR THROUGH THE USE OF THIS PRODUCT.
SAVE THESE INSTRUCTIONS.
3
GENERAL INFORMATION
QUALITY :
This exercise product has been designed and manufactured to comply with the latest (BS EN 957)
British and European Safety Standards .
CARE AND MAINTENANCE
1. Lubricate moving parts with light oil periodically.
2. Inspect and tighten all parts before using the machine.
3. The machine can be cleaned using a damp cloth and mild non-abrasive detergent. DO NOT use
solvents.
QUESTIONS:
Should you encounter any difficulty with assembly, operation or use of your exercise product or if you
think that you may have parts missing, Please contact with your retailer as below :
Retailer : ARGOS
ADDRESS: 489-499 Avebury Boulevard
Saxon Gate West
Central Milton Keynes Bucks,
MK9 2NW
CUSTOMER SUPPORT :
If you have any queries, please contact argos directly.
4
EXERCISING INFORMATION
BEFORE YOU BEGINNING
How you begin to exercise will vary from person to person, If you have not exercised for a long period
of time, have been inactive for a while, or are severely overweight you MUST start slowly, increasing
your exercise time gradually, by perhaps only a few minutes for each session per week.
Combine a carefully structured nutritious diet with a simple but effective exercise routine and this can
help make you feel better, look better and will almost certainly enable you to enjoy life more.
AEROBIC FITNESS
Aerobic exercise is simply defined as any sustained activity that increase the supply of oxygen t your
muscles via the blood pumped by your heart, with regular exercise, your cardiovascular system will
become stronger and more efficient, Your recovery rate i.e. the time taken for your heart to reach its
normal level, will also decrease.
Initially you may only be able to exercise for a few minutes each day, Do not hesitate to breath through
your mouth should you need more oxygen. Use the “talk test”. If you cannot carry on a conversation
while exercising, you are working too hard! However, aerobic fitness will be gradually built up with
regular exercise, over the next six to eight weeks.
Do not be discouraged if it takes longer than this to begin to feel less lethargic, everyone is different
and some will achieve their targets quicker than others, work at your own, comfortable pace and the
results will come, The better your aerobic fitness the harder you will have to work to stay in your target
zone.
WARNING UP
A successful exercise programme consists of three parts. Warm up, Aerobic exercise and cool down.
Never start a training session without warning up. Never finish one without cooling down correctly.
Perform between five and ten minute of stretching before starting your workout to prevent muscle
strains pull and cramps.
AEROBIC EXERCISE SESSION:
Those new to exercise should exercise no more than every other day to start with.
As your fitness level increases, increase this to 2 in every 7 days.
When you are comfortable with your routine, exercise for 6 days per week. Always take at list one day
off per week.
EXERCISE IN YOUR TARGET ZONE:
To ensure that your heart is working in its exercise target zone, you need to be able to take your pulse.
If you do not have a pulse monitor (either from the product you are using or a proprietary independent
unit) you will need to locate the pulse in your carotid artery. This is situated in the side of the neck and
can be felt by using the index and middle fingers.
Simply count the number of beat you feel in 10 seconds and then multiply by six to get your pulse rate.
This should be taken before you start to exercise for easy reference.
People, who have a greater aerobic fitness, will have a lower resting pulse level and will also be able
to exercise with a higher pulse level.
5
TARGET ZONE
To determine your target zone, see the chart below, if you are new to exercise and by definition unfit,
refer to the left column, if you exercise regularly and have good aerobic fitness, refer to the right column.
USERS AGE
(Years)
UNCONDITIONED
(Target Zone A )
(Beats per minutes)
CONDITIONED
(Target Zone B)
(Beats per minutes)
20-24
145---165
155—175
25-29
140--160
150—170
30-34
135--155
145—165
35-39
130--150
140—160
40-44
125—145
135--155
45-49
120—140
130—150
50-54
115—135
125—145
55-59
110—130
120—140
60 and over
105—125
115--135
COOL DOWN
To decrease fatigue and muscle soreness, you should also cool down by walking at a show relaxed
pace for a minute or so, to allow your heart rate to return to normal.
6
WARM-UP / COOL-DOWN EXERCISE
A successful exercise session begins with warming up exercises and ends with exercises for cooling
down and relaxing. These warming up exercises prepare your body for the subsequent demands made
upon it. The cooling down / relaxation period after the exercise session ensures that you do not
experience any muscular problems. In the following you will find stretching exercise instructions for
warming up and cooling down. Please pay attention to the following points:
Carefully warm up every muscle group you will be using in the exercise session for about 5 to
10 minutes. The stretching exercises are carried out correctly if you feel a comfortable tension
in the corresponding muscle.
Speed does not play a role during the stretching exercises. Fast and jerky movements must be
avoided.
NECK EXERCISES
Tilt your head to the right and feel the tension in your neck. Slowly drop your head down to your chest
in a semi-circle and then turn your head to the left. You will feel a comfortable tension in your neck
again.
You can repeat this exercise alternately several times.
EXERCISES FOR THE SHOULDER AREA
Lift the left and right shoulders alternately, or lift both shoulders simultaneously.
7
ARM STRETCHING EXERCISES
Stretch the left and right arms alternately towards the ceiling. Feel the tension in your left and right
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