OPTI AB EXERCISER W COUNTER Assembly & User Instructions - Please keep for future reference 611/0372 Important – Please read these instructions fully before assembly or use 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 600 1714 or visit www.argos-support.co.
Contents Safety Information 2 Components – Parts 3 Assembly Instructions Workout Area Exercising Information User Information 4-5 6 7-10 11-13 Care and Maintenance 14 Parts List 15 1
Safety Information Important – Please read fully before assembly or using 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 • 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.
Components - Parts If you have damaged or missing components, call the Customer Helpline: 0345 600 1714 Please check you have all the parts listed below 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 3.08 kg. Total size of the equipment is 68cm x 66.5cm x70cm.
Assembly Instructions 6 1 15 8 8 9 10 16 8 2 4 3 9 15 14 6 3 10 8 6 13 15 4 11 8 6 5 15 6 8 11 15 12 12 12 1 6 13 7 4 4 3 11 12 1 11 12 11
Assembly Instructions Computer Assembly Please separate the upper and lower computer console, and then install batteries onto the upper computer sole. Finally clam the upper console with lower console on the Overhead Bar as shown on the diagram below. Exercise Computer Specification • TIME(TMR): 0:00-99:59 • COUNT(CNT):0-9999 • TOTAL COUNT(T.CNT):0-9999 • CALORIE(CAL):0.0-999.8 (0-9999KCAL ) Key Function Mode: This key lets you select and lock onto a particular Function you want.
Workout Area The free area must be at least 0.6m greater than the training area. This is a space where you can safely 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. 0.6m (Free area) AB Roller and user 0.6m (Free area) 0.6m (Free area) training area 2m 0.
Exercising Information Before starting Tailor your exercise program according to your physical condition. If you have been inactive for several years, or 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.
Exercising Information Muscle chart Aerobic Exercise Aerobic exercise improves the fitness of your lungs and heart - your body’s most important muscle. Aerobic exercise is promoted by any activity that uses your large muscles (arms, legs, or buttock, for example). Weight Training 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 an exercise routine . Weight training helps tone, build and strengthen muscle.
Exercising Information Warming up and Cooling down exercises Each workout should include the following three parts: 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.
Exercising Information Calf/achilles stretch 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, 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.
User Information Basic Position Lie flat on your back with your head on the headrest pad. Your knees should be bent and your feet together. Relax you are now in the starting position. If you are a beginner your hand position will be on the top U shaped bar above the headrest pad. 1. Basic Crunch Adopt the basic position and simply crunch forward while keeping your back on the floor and your head on the headrest.
User Information The hands are now positioned on the bars to the sides of your head and your elbows on the arm cushion. 1. Advanced Basic Crunch Follow the same routine as the basic crunch but move your hands to an overhead position on the bar. We suggest 12 repetitions. 2. Advanced Reverse Crunch Again, follow the same routine as the basic reverse crunch but with your hands in the overhead position. 3. Advanced Total Crunch As basic total crunch with hands in overhead position. 4.
User Information 5. Advanced Bicycling Starting with hands in advanced position, your back remaining flat on the floor and your head on the head rest. This exercise is not for beginners. Start with legs straight in front, flat on the floor. As you crunch up bring the right knee in a relaxed bent position in toward your chest (exhaling as you do so) as you roll down bring the left knee in a relaxed position toward your chest. Your legs should be moving as if you are riding a bicycle.
Care and Maintenance 1. The safety level of the equipment can only be maintained if it is examined regularly for damage and wear e.g. ropes, pullys and connection points. 2. Lubricate moving parts with light oil periodically to prevent premature wear. 3. Inspect and tighten all parts before using the equipment. Replace defective components immediately and/or keep the equipment out of use until repaired. Pay special attention to componets most susceptible to wear. 4.
Parts List Part Descripton Qty 1 Overhead Bar 2 2 Foam (33x340mm) 2 3 Arm Tube (Left Side) 1 4 Arm Tube (Right Side) 1 5 Foam (33x480mm) 2 6 Tube for headrest(Left Side) 1 7 Foam (33x120mm) 2 8 Headrest 1 9 Screw (M6x30mm) 2 10 Screw (M6x10mm) 1 11 Plastic Connect Tubing 4 12 Knob 4 13 Computer 1 14 Screw (M6x25mm) 1 15 Tube for headrest(Right Side) 1 16 Screwdriver 1 15
Guarantee Product Guarantee This product is guaranteed against manufacturing defects for a period of This product is guaranteed for twelve months 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.
