YOSUDA ROWING MACHINE H-187

Safety Attentions & Warning Descriptions

This exercise machine is built for optimum safety. However, certain precautions apply whenever you operate an exercise machine. Be sure to read the entire manual before you assemble or operate it. 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. Your exercise machine is intended for use in cool, dry conditions. Avoid storage in extreme cold, hot, or damp areas as this may lead to corrosion and other related problems.
4. If the user experiences dizziness, nausea, chest pain, or any other abnormal symptoms, STOP the workout at once. CONSULT A PHYSICIAN IMMEDIATELY.
5. Position the machine on a clear, leveled surface. DO NOT use the machine near water or outdoors.
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. Keep hands away from all moving parts.
8. Disabled persons should not use the machine without a qualified person or physician in attendance.
9. Before using the machine to exercise, always do stretching exercises to properly warm up.
10. Never operate the machine if it is not functioning properly.
11. Inspect the exercise machine for worn or loose components prior to use. Tighten/replace any loose or worn components prior to use.
12. Care should be taken when mounting or dismounting the machine.
13. This rowing machine is for consumer and home use only.
14. The maximum weight capacity of this unit is 350 pounds.

How to Use

1. Adjust resistance (23)

   If you need to increase tension, adjust it clockwise. If you need to reduce tension, turn it counterclockwise.

   [Resistance Adjustment Knob Illustration: A circular knob with markings from 1 to 16, labeled YOSUDA]

2. Foot stabilizer adjustment (#21)

   When the machine is unstable, adjust it clockwise/counterclockwise to find a balance.

3. Sitting posture

   Sitting on the seat, fasten the pedal strap tightly, and hold the handlebar tightly.

   [Illustration of the rowing machine with a focus on the seat, pedals, and handlebar]

Hardware Package

[Diagram showing various screws, bolts, washers, and tools with corresponding numbers and quantities. Key components include: Hexagon socket half round head screw M10*105 (#77), Spring washers (#80), Flat washers 10 (#81), External hexagon screw M12*150 (#76), Multifunctional wrench (#86), Pedals (#44), Allen wrench (#87), Front stabilizer (#2), Main frame (#1), Rear stabilizer (#4), Aluminum alloy rear pipe plug (#33), Seat (#38), Cylindrical cushion (#74), Buffer shaft (#75), Knob M16 (#42), Monitor (#46), Sensor wire (#47), Ipad holder (#7), Umbrella head Phillips screws M6*10 (#85)]

Assembly Instructions

1. Step 1:

   Attach the front stabilizer (#2) to the main frame (#1) with 2 Hexagon socket half round head screws M10*105 (#77), 2 spring washers (#80), and 2 flat washers 10 (#81).

   [Diagram illustrating Step 1 assembly with parts labeled]

2. Step 2:

   Attach two External hexagon screws M12*150 (#76) to the main frame (#1), tighten the bolts with a Multifunctional wrench (#86). Attach pedals (#44) to the main frame with the left two External hexagon screws M12*150 (#76), then tighten. Pay attention to the direction.

   [Diagram illustrating Step 2 assembly with parts labeled]

3. Step 3:

   Slide the Seat (#38) onto the slide rail (#10). Attach the cylindrical cushion (#74) and the buffer shaft (#75) to the slide rail (#10), and then lock the buffer shaft with the left cylindrical cushion on the other side.

   [Diagram illustrating Step 3 assembly with parts labeled]

4. Step 4:

   Attach rear stabilizer (#4) to the slide rail (#10) with four Hexagon socket round head bolts M8*16 (#82), four Spring washers $8 (#83), and four Flat washers $18 (#84), then tighten them with an Allen wrench (#87). Install the Aluminum alloy rear pipe plug (#33).

   [Diagram illustrating Step 4 assembly with parts labeled]

5. Step 5:

   Disassemble Knob M16 (#42). Attach the slide rail (#10) to the main frame (#1), then install the Knob M16, and tighten it. Then use a Hexagon socket half round head screw M10*105 (#78), Flat washer $3 (#81), a spring washer $10 (#80), a Cover type union nut M10 (#79), and a single head bolt (#73).

   [Diagram illustrating Step 5 assembly with parts labeled]

6. Step 6:

   Unscrew the Umbrella head cross screw M5*12 (63) from the Monitor (#46). Thread the Sensor wire which attached to the monitor into the Ipad holder tube (7). Then attach the monitor to the monitor holder (#8) with four Umbrella head cross screws M5*12 (#63).

   [Diagram illustrating Step 6 assembly with parts labeled]

7. Step 7:

   Connect the sensor wire (#47) on the main frame with the sensor wire on the monitor (#46). Then insert the Ipad holder (#7) into the main frame (#1), and use 2 umbrella head Phillips screws M6*10 (#85) to fix.

   [Diagram illustrating Step 7 assembly with parts labeled]

Please note: After finishing all the steps above under requirement, you need to confirm to lock all the bolts uniformly, and check that there is no omission before using this rowing machine.

Storage Guide

1. When not in use, you can save space by folding the slide rail (#10). Disassemble the knob (#42) and pull out the single head bolt (#73). Folding the slide rail at a vertical angle. Please note: the seat will glide down when folding the slide rail.

   [Diagram illustrating the folding process of the rowing machine]

2. Reinsert the single head bolt (#73) into the hole on the main frame, then assemble the knob (#42) to the slide rail.

   [Diagram illustrating the reassembly after folding]

Monitor

FUNCTIONAL BUTTONS:

• MODE: Select function you want
• SET: Set value of the selected functions
• RESET: Press this button to reset current function values to zero

FUNCTION AND OPERATIONS:

1. TIME: Press the key until the sign of “TIME” displays on LCD, the monitor will display the time function on the screen.
2. CNT: Press the key until the sign of “CNT” displays on LCD, the monitor will display the count from exercise start to end on the screen.
3. TCNT: Press the key until the sign of “TCNT” displays on LCD, the monitor will display the total count from exercise start to end on the screen.
4. SPM: Press the key until the sign of “SPM” on LCD, the monitor will display the stroke function on the screen.
5. CAL: Press the key until the sign of “CAL” on LCD, the monitor will display the calorie function on the screen.

NOTE

1. The monitor will shut off automatically if no input is detected for 3 minutes. All function values will be saved. You can press any key or restart exercising to wake up the monitor.
2. If the display on the monitor is improper, please re-install the batteries to have a good result.
3. Battery spec: 1.5V AAA 2PCS

WARM-UP EXERCISE

The purpose of warming up is to prepare your body for exercise and to minimize injuries. Warm up for two to five minutes before strength training or aerobic exercising. Perform activities that raise your heart rate and warm the working muscles. Activities may include brisk walking, jogging, jumping jacks, jump rope, and running in place.

Stretching: Stretching while your muscles are warm after a proper warm-up and again after your strength or aerobic training session is very important. Muscles stretch more easily at these times because of their elevated temperature, which greatly reduces the risk of injury. Stretches should be held for 15 to 30 seconds. Do not bounce.

Lower Body Stretch

Place feet shoulder-width apart and lean forward. Keep this position for 30 seconds using the body as a natural weight to stretch the backs of the legs. DO NOT BOUNCE! When the pull on the back of the legs lessens, gradually try a lower position.

Bent Torso Pulls

While sitting on the floor, have legs apart, one leg straight and one knee bent. Pull the chest down to touch the thigh on the leg that is bent, and twist at the waist. Hold this position at least 10 seconds. Repeat 10 times on each side.

Floor Stretch

While sitting on the floor, open the legs as wide as possible. Stretch the upper body toward the knee on the right leg by using your arms to pull your chest to your thighs. Hold this stretch 10 to 30 seconds. DO NOT BOUNCE! Do this stretch 10 times. Repeat the stretch with the left leg.

Bent Over Leg Stretch

Stand with feet shoulder-width apart and lean forward as illustrated. Using the arms, gently pull the upper body towards the right leg. Let the head hang down. DO NOT BOUNCE! Hold the position a minimum of 10 seconds. Repeat pulling the upper body to the left leg. Do this stretch several times slowly.

[Illustrations of various stretching exercises: Lower Body Stretch, Bent Torso Pulls, Floor Stretch, Bent Over Leg Stretch]

Explosion Diagram

[Detailed exploded view diagram of the YOSUDA ROWING MACHINE H-187, showing all parts and their numerical references.]

PARTS LIST