D.C. Athletics Club Rower 1.0 User manual

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C
Cl lu ub b R Ro ow we er r 1 1. .0 0
MANUAL

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IMPORTANT !
Please read all instructions carefully before using this product.
Retain this manual for future reference.
The specifications of this product may vary slightly from the illustrations and are subject to
change without notice.
IMPORTANT SAFETY NOTICE
Note the following precautions before assembling and operating the machine.
1. Read this Owner’s Manual and follow the instruction carefully before using the Rowing
Machine. Make sure that it is properly assembled and tightened before use.
2. We recommend having two people for assembling this machine.
3. To lubricate all moving parts annually is recommended.
4. Do not wear loose clothing to avoid entangling in any moving parts.
5. Set up and operate the rowing machine on a solid level surface.
6. Always wear shoes when using the machine.
7. Please keep children and pets away from the machine while it is in use. Do not allow children
to play or use the machine. This machine is designed for adults, not children.
8. Please maintain your balance while using the machine.
9. Stop exercise immediately in case of nausea, shortness of breath, faint, headache, pain,
tightness in your chest or any discomfort.
10.Do not place fingers or any other objects into the moving parts.
11.Prior to any exercise, consult with your physician first to establish the exercise frequency, time
and intensity appropriate for your particular age and condition.
12.Do not grasp the seat to move the Rowing Machine. The seat will move and it may hurt your
hand and fingers.
13.The rowing machine should be used by only one person at a time.
14.Maximum user’s weight is 100 KG.

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EXPLOADED DIAGRAM

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PARTS LIST
NO.
Description
QTY
NO.
Description
QTY
1
Main frame
1
23
Adjustable bolt M6*36
2
2
Front bottom tube
1
24
U-shape washer
2
3
Guide rail
1
25
Spacer φ9*φ12*35.8
3
4
Rear support frame
1
26
Spacer φ13*φ8.2*3
6
5
Right support frame
1
27
Bearing
12
6
Left support frame
1
28
Saddle
1
7
U baffle plate
2
29
PU wheel
6
8
Handlebar
1
30
Bolt
1
9
Square neck bolt
M8*L45*120*8
2
31
Square tube plug
1
10
Bolt M12*155*16
4
32
Front end cap
2
11
Hex bolt M10*105
1
33
Rear end cap
2
12
Hex bolt M8*125*L15
3
34
Fabric belt
1
13
Hex socket pan head
screw M8*16
8
35
Foam grip
2
14
Cross recessed pan
head tapping screws
ST4.2*18
2
36
Cushion
2
15
Cap nut M8
2
37
Paddle
2
16
Nylon nut M6
2
38
Plug
1
17
Nylon nut M8
3
39
Round magnet with bracket
1
18
Nylon nut M10
1
40
Round tube plug
2
19
Spring washer D8
10
41
Sensor wire
1
20
Flat washer D8*φ16*1.5
16
42
Extension wire
1
21
Flat washer D10*φ32*2
1
43
Ball cap
2
22
Flat washer D10*φ20*1.5
2
44
Cross recessed pan head
screws M5*15
4

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ASSEMBLY INSTRUCTIONS
STEP 1:
Lock Rear support frame (4) on Guide rail (3) with Hex socket pan head screw(13), Spring washer
(19) and Flat washer (20).
STEP 2:
Take off the cushion (36) and insert the Saddle (28) on Guide rail (3). Then fasten cushion (36) back
to Guide rail (3) with Cross recessed pan head screws M5*15(44).

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STEP 3:
Assemble Front bottom tube (2) to Main frame (1) with Square neck bolt (9), Flat washer (20), Spring
washer (19) and Cap nut (15).
STEP 4:
1. Connect Sensor wire (41) and Extension wire (42) well.
2. Secure Guide rail (3) on Main frame (1) with Hex bolt (11), Flat washer (22), Nylon nut (18), then
put on Cap nut(43).
3. Lock Guide rail (3) on Main frame (1) with Bolt (30) and Flat washer (21).

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STEP 5:
Assemble Paddle (37) on Main frame (1) with Bolt (10).
FOLD MACHINE
The Rowing machine could be folded if you do not use it. (Please watch out your hands to avoid
injury when folding)
1. Unscrew Bolt (30) , then take off Bolt (30) and Flat washer (21). Lift up Guide rail (3) in arrow
direction, as Figure 1 show.
2. Align the hole of Guide rail (3) and Main frame (1), then lock them together with Bolt (30) and Flat
washer (21), as Figure 2 show.
Figure 1
Figure 2

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WARM-UP and COOL-DOWN
A successful exercise program consists of a warm-up, aerobic exercise, and a cool-down. Do the
entire program at least two and preferably three times a week, resting for a day between workouts.
After several months, you can increase your workouts to four or five times per week.
WARM-UP
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.
Remember always to check with your physician before starting any exercise program.
COOL-DOWN
The purpose of cooling down is to return the body to its normal or near normal, resting state at the
end of each exercise session. A proper cool-down slowly lowers your heart rate and allows blood to
return to the heart.
Calf-Achilles Stretch
Inner Thigh Stretch
Toe Touch
Side Stretch
Hamstring Stretch