SincMill SCM-878 Owner's manual

Issue 1 -15/10/15
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, Contact the after-sale service: Block this email
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Assembly & User Instructions - Please keep for future reference
Important –Please read these instructions fully before assembly or use
Multifunctional Training Bench
SCM-878

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Contents
Safety Information
2
Components - Parts
3
Components - Fixings
4
Assembly Instructions
5
Fold Instruction
11
Free area and training area
12
Exercising Information
13
* Before you start
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* Muscle chart
14
* Warming up and Cooling down
Exercises
Exercises
15
*Calf / Achilles stretch
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Exploded Parts Diagram
17
Parts List
18
Guarantee
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To reduce the risk of serious injury, read the entire manual before you assemble or operate this Bench. In
particular, note the following safety precautions.
Assembly
•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.
•Keep children and animals away from the
exercise area, small parts could pose a choking
hazard if swallowed.
•Make sure you have enough space to layout the
parts before starting.
•Assemble the item as close to its final position
(in the same room) as possible.
•The product must be installed on a stable and
level surface.
•Dispose of all packaging carefully and responsibly.
Using
•Keep unsupervised children away from the
equipment.
•Injuries to health may result from incorrect or
excessive training.
• If any of the adjustment devices are left
projecting, they could interfere with the user’s
movement.
•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.
•Before using the equipment to exercise, always
perform stretching exercises to properly warm up.
•If the user experiences dizziness, nausea, chest
pain, or other abnormal symptoms stop the
workout and seek immediate medical attention.
•Only one person at atime should use the
equipment.
•Keep hands away from all moving parts.
•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.
•Disabled persons should not use the equipment
without aqualified person or doctor in attendance.
• Keep this equipment indoors, away from
moisture and dust. Do not put the equipment in a
garage, outbuilding, covered patio, or near water.
• If children are allowed to use the equipment under
supervision, their mental and physical development
should be taken into account. They should be
controlled and instructed to the correct use of the
equipment. The equipment is under no
circumstances suitable as a toy.
•This exercise product has been designed and
manufactured to comply with the latest EN ISO
20957 Safety Standards.
Warning: Before beginning any exercise programme, consult your doctor. This is especially
important for individuals over the age of 35 or persons with pre-existing health problems. You
MUST read all instructions before using any fitness equipments. We assumes no responsibility for
personal injury or property damage sustained by or through the use of this product.
Safety Information
Important –Please read fully before assembly or use
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MUST 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.
Note: Some of the smaller components may be pre-fitted to larger components.
Total mass of the product is 11.5 kg (including weight plates). Footprint of the product is 117 cm ×38 cm.
Components - Parts
Please check you have all parts listed below
3seat pad support x 2
4 seat pad incline support x 1
7Form Roll tube x 1
5backrest pad support x 2
1 Front support frame x 1
2 Rear support frame x 1
14 Foam Roll x 2
10 backrest pad x 1
8seat pad x 1
6backrest pad incline support x 1

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Note: Someof thesmaller components may be pre-fitted to thelarger components. Please prepare an
adjustable spanner by yourself when you are intend to assemble this machine.
Components - Fixings
Please check you have all fittings listed below
M10×165 Hex bolt x 2
M10×160 Hex bolt x 1
M10×85 Hex bolt x 1
M8×42 Hex bolt x 8
φ10 washer x 8
Φ8 washer x 8

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Assembly instructions
Step 1
Attach the Front support frame(1#) with the Rear support frame(2#) together, Carefully align the
holes and secure them with 1pc M10*85 Hex bolt (19#),2pcsφ10 washer (22#)and 1pc M10
Aircraft nut (21#).
Note: Tighten all bolts only 80%. Tighten all bolts 100% after all parts are assembled.
Because some of the holes are oval, not tightening the bolt can adjust the part gap to
avoid the bolt and hole from not aligning. It also prevents the backrest support rod from
not fitting inside the adjustment recess.

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Step 2
A.Attach the 2pcs backrest pad support(5#) as the diagram shows,Carefully align the holes and
secure them with 1pcs M10*165 Hex bolt (17#),2pcsφ10 washer (22#)and 1 pc M10 Aircraft nut
(21#).
B. Attach the backrest pad incline support(6#) between the 2 pcs backrest pad support (5#)
and secure them with 1pcs M10*160 Hex bolt (18#),2pcsφ10 washer (22#)and 1 pc M10 Aircraft
nut (35#). The user can select the desired incline when using.
Assembly instructions
The #5 has the silver metal liners facing outward, please note their orientation.

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Attach the seat pad incline support (4#)between the seat pad support(3#) and then insert the two
holes of the seat pad support(3#).
Attach the seat pad support(3#) as the diagram shows and secure them with 1pc M10*165 Allen
bolt (17#),2pcs φ10 washer(22#) and 1 pc M10 Aircraft nut(21#).
Step 3
Assembly instructions
The #3 has the silver metal liners facing outward, please note their orientation.

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Assembly instructions
Attach the seat pad (8#) onto the seat pad support(3#), Secure it with 4pcs M8×42 Hex bolt(20#)
and 4pcsφ8 washer (23#).
Step 4

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Assembly instructions
Attach the backrest pad (10#) onto the backrest pad support, Secure them together with 4pcs M8
×42 Hex bolt(20#) and 4pcsφ8 washer (23#).
Step 5

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Assembly instructions
Step 6
Attach the Form Roll tube (7#) to the front support frame(1#) and secure it with the lock
knob(16#).
Push 2X Foam Roll(14#) from both ends separately.
Select the desired seat pad incline with the lock pin(9#) when using.

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Fold Instruction
To Fold & Store Your Bench
Easy to keep and move after folding.

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The free area should be no 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.
Free area and training area
0.6m
(Free area)
0.6m
(Free area)
0.6m
(Free area)
0.6m
(Free area)
Training area 1.3m
Bench and user

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85% to Max
65% to 85%
55% to 65%
Up to 55%
Before starting to exercise
How you begin your exercise program depends on 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;
increase a few repetitions per workout.
However, your aerobic fitness will improve over thenextsixto eight weeks. Don’tbe discouraged if it takes
longer. It’simportant to work at your ownpace.
Please remember these essentials:
•Have your doctor review your training anddiet programs to advise youof aworkout routine youshould adopt.
•Begin your training program slowly withrealistic goals.
•Monitor your pulse frequently. Establish your target heartrate based on your ageandcondition.
•Setup your equipment on aflat even surface with adequate training area, as prescribed in this manual.
Exercise intensity
To maximize thebenefitsof exercising, it is important to exercise at an appropriate intensity. Theintensity
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 canfind your target zone in thetable below.
200
180
160
140
120
100
80 25 30 35 40 45 50 55 60 70
Age
During thefirst fewmonths of your exercise programme,keep your heartrate nearthelowendof your target
zone as you exercise. After a few months, your heart rate can be increased gradually until it is near the middle of
your target zone as youexercises.
To measure your heart rate, stop exercising but continue moving your legs or
walking around andplace twofingers on your wrist. Takeasix-second heartbeat
count andmultiply theresults by 10 to find your heartrate. Forexample, if your
six - second heartbeat count is 14, your heart rate is 140 beats per minute.
(Asix-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
proper level.
Cardiovascular
performance
Intermediate aerobic
Effective fat burning
Exercising Information
Before you start
Beats per minutes (bpm)

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Aerobic Exercise
Aerobic exercise improves thefitness of your lungs andheart-your body’smost important muscle.Aerobic
exercise fitness is promoted by anyactivity that uses your large muscles (arms, legs, or buttock, forexample).
Your heart beats quickly and you breathe deeply.An aerobic exercise should be part of your entire exercise
routine.
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 the exercise routine process. Weight training helps tone, build and
strengthen muscle. If youareworking aboveyour target zone, youmaywant to do alesser amount of reps.
As always, consult your doctor before beginning any exercise program.
Targeted Muscle Groups
The exercise routine that is performed on the Folding Bench will develop the upper and lower body or
combined total body muscle groups. These muscle groups are highlighted on the muscle chart below.
Exercising Information
Muscle chart

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Each workout should include the following three parts:
1. Awarm 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 withyour heartrate in your training
zone. (Note:During thefirst fewweeks of your exercise programme,do notkeep your heartrate in your
training zone forlonger than 20 minutes.)
3. Acool down, with5to 10 minutes of stretching. This will increase theflexibility of your muscles andwillhelp
to prevent post-exercise problems.
Exercise Frequency
To maintain or improve your condition, plan three workouts each week with at least one day of rest
between workouts.After afewmonths of regular exercise, youmaycomplete up to fiveworkouts each
week, if desired. Remember, the key to success is to make exercise a regular and enjoyable part of your
everyday life.
Toe touch stretch
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.
Hamstring stretch
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.
Exercising Information
Warming up and Cooling down Exercises

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Calf / Achilles stretch
With one leg in front of the other, reach
forward and place your hands against awall.
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.
Quadriceps stretch
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, gentle pull your
heel towards your buttock until you feel a gentle
stretch in the target area.
Hold for 15 counts, then relax.
Repeat 3 times .
Stretches: Quadriceps and hip muscles.
Inner thigh stretch
Sit with the soles of your feet together
and your knees outwards. Pull your feet
toward your groin area as far as possible,
and push your knee down towards the
ground.
Hold for 15 counts, relax.
Repeat 3 times.
Stretches: Quadriceps and Hip muscles.
Exercising Information
for each leg.

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Exploded Parts Diagram

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Part
Description
Qty.
Part
Description
Qty.
1
Front Support Frame
1
13
Ф19 End Cap
2
2
Rear Support Frame
1
14
Foam Roll
2
3
Seat pad support
1
15
Bushing
4
4
Seat pad incline support
1
16
Lock knob
1
5
Backrest pad support
2
17
M10×165 Hex Bolt
2
6
Backrest pad incline support
1
18
M10×160 Hex Bolt
1
7
Form Roll tube
1
19
M10×85 Hex Bolt
1
8
Seat pad
1
20
M8×42 Hex Bolt
8
9
Lock pin
2
21
M10 Aircraft nut
4
10
Backrest pad
1
22
φ10 washer
8
11
30×60 foot
4
23
Φ8 washer
8
12
□25 End Cap
4
24
14x17 Wrench
2
Elastic Rope
Exploded Parts List