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LSG GRC-10 User Manual

Adjustable roman chair
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GRC-10
Adjustable Roman Chair
USER MANUAL
Product may vary slightly from the item pictured due to model upgrades.
Read all instructions carefully before using this product.
Retain this owner's manual for future reference.
NOTE:
This manual may be subject to updates or changes. Up to date manuals are available through our
website at www.lsgfitness.com.au

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Summary of Contents for LSG GRC-10

  • Page 1 GRC-10 Adjustable Roman Chair USER MANUAL Product may vary slightly from the item pictured due to model upgrades. Read all instructions carefully before using this product. Retain this owner’s manual for future reference. NOTE: This manual may be subject to updates or changes. Up to date manuals are available through our...

  • Page 2: Table Of Contents

    TABLE OF CONTENTS Important Safety Instructions ....... 03 Technical Details ..........04 III.

  • Page 3: Important Safety Instructions

    I. IMPORTANT SAFETY INSTRUCTIONS For your safety and health, please use this product correctly. 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. We assume no responsibility for personal injury or property damage sustained by or through the use of this product.

  • Page 4: Technical Details

    II. TECHNICAL DETAILS Net weight: 17.2kg Dimensions (L x W x H): 108cm x 62cm x 93cm Dimensions folded (L x W x H): 119cm x 63cm x 27cm Max. User weight: 130kg (dip station max. user weight: 100kg) Locking system: 3-stage Height Adjustability: 6-stage | TECHNICAL DETAILS...

  • Page 5: Assembly Instructions

    III. ASSEMBLY INSTRUCTIONS #24 M10 x 60mm Bolt screw (2x), #27 Washer (2x), #26 Nut (2x) STEP 1 Screw the left and right handlebar (#3, #4) to the adjustable tubular frame (#5). Use the bolt screw #24 (M10x60mm), the washer #27 (ø10) and the nut 26# (M10) ASSEMBLY INSTRUCTION |...
  • Page 6 STEP 2 Join the two racks together. Fasten it with the plum blossom knob (#13) and the reset pull pin (#19). The device is then ready for use. | ASSEMBLY INSTRUCTIONS...

  • Page 7: Training Instructions

    IV. TRAINING INSTRUCTIONS To prevent injuries you should start with warm-up and stretching exercises before each workout. No matter how you do sports, please do stretches first. This reduces the risk of a spasm, or muscle injury, during exercise. To warm up yourself we suggest the following stretch exercise as shown in the graphic: Do not overstretch or pull your muscles.
  • Page 8 HYPEREXTENSIONS (BACK STRETCH) TRAINING EFFECT Hyperextensions are an optimal training method to strengthen the musculature of the lower lumbar spine area. Start position: During the exercise hook your feet under the foot support bracket. The seat pad supports your pelvic area.
  • Page 9 SIDE BENDS ON A HYPEREXTENSION BENCH TRAINING EFFECT This exercise is an optimal training method to strengthen your lateral abdominal muscles. These muscles support the sideways movement of the thorax toward the pelvis. Start position: Lie sideways on the bench and hook your feet under the foot support bracket. Your pelvic area is lying on the seat pad and your arms are crossed over the chest.
  • Page 10 PUSH UP TRAINING EFFECT The push-up is a self-weight exercise that is especially used to strengthen the muscles of the shoulders, arms and chest. Start position: For this exercise, move the machine to the flattest position and use the grips as push-up grips. The head must be in line with the body when doing a push-up, the view is directed to the floor.
  • Page 11 DIPS TRAINING EFFECT Dips are multi-joint exercises in strength training because the shoulder joint and elbows are involved. They are especially used to strengthen the triceps, chest and shoulders. Start position: For this exercise, you will start with the bar support position by resting on the grips. Angle your legs and bend your arms towards the floor.

  • Page 12: Care And Maintenance

    V. CARE AND MAINTENANCE 1. Warning! The safety level of the equipment can only be maintained if it is examined regularly for damage and wear. 2. Replace defective components immediately and/or keep the equipment out of use until repair. Pay special attention to components most susceptible to wear. 3.

  • Page 13: Exercise Guide

    VII. EXERCISE GUIDE PLEASE NOTE: Before beginning any exercise program, consult your physician. This is important especially if you are over the age of 45 or individuals with pre-existing health problems. The pulse sensors are not medical devices. Various factors, including the user’s movement, may affect the accuracy of heart rate readings.
  • Page 14 COOL DOWN Finish each workout with a light jog or walk for at least 1 minute. Then complete 5 to 10 minutes of stretching to cool down. This will increase the flexibility of your muscles and will help prevent post- exercise problems.

  • Page 15: Warranty

    VIII. WARRANTY AUSTRALIAN CONSUMER LAW Many of our products come with a guarantee or warranty from the manufacturer. In addition, they come with guarantees that cannot be excluded under the Australian Consumer Law. You are entitled to a replacement or refund for a major failure and compensation for any other reasonably foreseeable loss or damage.
  • Page 16 WWW.L S GF ITNE SS .C OM .A U...