Exercise Instructions - HOMCOM A91-073 Assembly Instruction Manual

3)Screw together the upper stand tube (6) to lower stand tube (3),
secured with support plate(28-2pcs),hex bolt M10x65 hex bolt
(16-2pcs),M10 washer (20-4pcs) and M10 nylon nut (22-2pcs).
4)Attach the upper brace tube left (9) and upper brace tube right (10)
to lower brace tube (12).
5)Screw together the brace tube to base tube (1) and upper stand
tube (6), secured with M10x65 hex bolt (16-3pcs), M10 washer
(20-6pcs) and M10 nylon nut (22-3pcs).
6)Screw together the hook (8) to upper stand tube (6), secured with M10
washer (19-1pc),

EXERCISE INSTRUCTIONS

Using the equipment will provide you with several benefits, it will improve your physical fitness, tone
muscle and in conjunction with a calorie controlled diet help you lose weight.
1.The Warm Up Phase
This stage helps get the blood flowing around the body and the muscles working properly. It will also
reduce the risk of cramp and muscle injury. It is advisable to do a few stretching exercises as shown
below. Each stretch should be held for approximately 30 seconds, do not force or jerk your muscles
into a stretch - if it hurts, STOP.
SIDE BENDS
2. The Cool Down Phase
This stage is to let your Cardio-vascular System and muscles wind down. This is a repeat of
the warm up exercise e.g. reduce your tempo, continue for approximately 5 minutes. The
stretching exercises should now be repeated, again remembering not to force or jerk your
muscles into the stretch.
As you get fitter you may need to train longer and harder. It is advisable to train at least three
times a week, and if possible space your workouts evenly throughout the week.
M10 nylon nut (22-1pc)
FORWARD
BENDS
OUTER THIGH
and M10 nut (23-1pc).
INNER THIGH
7
CALF / ACHILLES