PRODUCT CODE: FRMGEHG1000

HOME GYM 1000 OWNER’S MANUAL

13444 General Usage Instructions 腊月

Congratulations and thank you for choosing this Ringmaster Fitness Product. Your new equipment is designed to provide a great exercise workout for years to

come. It is an excellent example of the quality workmanship and rugged, dependable construction that we put into all Ringmaster Fitness Products.

Before using this equipment, it is essential that you read this entire manual. It

explains how to use your equipment in a safe and proper manner. It is essential to keep at least a one meter perimeter of free space around all

equipment for safe operation, and it is very important to keep unsupervised children away from the equipment at all times.

It is important to follow a safe and well-designed exercise program and to know your own limits. Injuries may result from incorrect or excessive training.

This product is designed for use only as an exercise device. Maximum safe load capacity is as follows: USER WEIGHT---100kg. It is advisable to have a physical examination by your physician before beginning any weight-training or exercise program.

Important Safety Precautions, Care, and Maintenance 1

In order to avoid injury and/or an accident it is important that you read all safety

precautions and instructions in this manual carefully before using this equipment.

It is important that you carefully inspect this equipment before each use to ensure that all parts are in proper working order. All welds, pads, and adjustments should be inspected for wear or damage.

1. Assemble the equipment as described in the Assembly Instructions. Be sure that

all nuts and bolts have been fully tightened. 2. Regularly check to ensure that all nuts and bolts are fully tightened. 3. Replace defective components immediately and/or discontinue use until repaired. 4. Equipment may collapse if the locking pin is removed during use. 5. Inspect this equipment regularly for damage and wear. 6. Use only on a level surface. 7. Do not allow children to play on or around the equipment. 8. If children are allowed to use this equipment, their mental and physical

development and above all their temperament should be taken into account. They should be carefully supervised and instructed in the correct use of the equipment. This equipment is not a toy.

9. Do not stand or kneel on the bench.

BEFORE STARTING ANY EXERCISE PROGRAM, IT IS

HIGHLY RECOMMENDED THAT YOU START BY

STRETCHING AND CONSULT YOUR PHYSICIAN FOR A

COMPLETE PHYSICAL EXAMINATION.

Warm-up Stretches 1

It is important that each exercise session begin with at least 5 to 7 minutes of gentle stretching of the muscles of your lower body followed by at least 1 minute of relaxed walking. Listed below are several stretching exercises. Hold each stretch for approximately 20 seconds, relax, then repeat each stretch several times. TOE TOUCH STRETCH: Stand with your knees bent slightly and slowly bend forward from your hips. Place your hands on your knees and reach down toward your toes, as far as possible, until you feel the stretch in the back of your thighs. HAMSTRING STRETCH: Sit with one leg extended. Bring the sole of the opposite foot towards you and rest it against the inner thigh of your extended leg. Reach toward your toes as far as possible. QUADRICEPS STRETCH: Using a wall or other large object to steady you, grasp one foot and pull it as close to your buttocks and as high as you can. Repeat with the other foot. CALF/ACHILLES STRETCH: Face the wall and place both hands on it. Support yourself with one leg while the other is placed behind you with the sole flat on the floor. Bend the forward leg and lean towards the wall keeping the rear leg straight so that the calf and Achilles tendon are stretched. Repeat for the other leg. INNER THIGH STRETCH: Sit on the floor and draw your legs up toward your groin, the soles of your feet together, and while holding your back straight, lean forward over your feet. Now you should be ready to start your workout. Position yourself on the bench and exercise slowly for about 1 minute before increasing the pace and/or resistance to reach your target pulse rate. When you finish your workout, be sure to cool down by exercising for 1 to 2 minutes at a slow pace and perhaps, after dismounting, do some stretching. You will fell better and more relaxed during and after training if you make warming up, and cooling down an integral part of your exercise program.

PART LIST

NUMBER DESCRIPTION QUANTITY

A MAIN BASE 1 B BACK BASE 1 C MAIN FRAME 1 D GUIDE ROD 2 E TOP CROSS BEAM 1 F SEAT SUPPORT 1 G PRESS BAR 1 H RIGHT CHEST SUPPORT 1 I LEFT CHEST SUPPORT 1 J PULLEY BLOCK 1 K LEG EXTENSION 1 L FOAM TUBE 2 M LAT BAR 1 N PULL BAR 1 O HANDLE BAR 2 P SELECTOR SHAFT 1 Q UPRIGHT PULLEY BLOCK 1 R PARALLEL PULLEY BLOCK 4 S ROTATIONAL PULLEY BLOCK 2 T JOINT PLATE 2 U BIG WASHER 1 V END CAP 4 W WEIGHT PLATE 13 X TOP PLATE 1 Y PULLEY 16 Z LOCK LEVER AND KNOB 1

AA BUSHING 2 AB AB CURL STRAP 1 AC ANKLE STRAP 1

PART LIST NUMBER DESCRIPTION QUANTITY

1 BACK CUSHION 1 2 SEAT CUSHION 1 3 BIG FOAM ROLLER 2 4 FOAM ROLLER 4 5 RUBBER DONUT 2 6 CABLE WITH NO BALL 1 7 LONG CABLE WITH ONE BALL 1 8 SHORT CABLE WITH ONE BALL 1 9 CABLE WITH BOLT 1 10 PIN 1 11 HOOK 7 12 CHAIN 2 13 BOLT M12×205 ＋WASHERS ＋ LOCK NUTS 1 14 BOLT M6*16 + WASHER 4 15 BOLT M8×40 + TWO WASHERS + LOCK NUT 1 16 BOLT M8×55 ＋WASHER 2 17 BOLT M10×16＋BIG WASHER 1 18 ALLEN BOLT M10×20 ＋ BIG WASHER 2 19 BOLT M10×20 ＋ LOCK NUT 2 20 BOLT M10×20＋BEND WASHER 2 21 BOLT M10×40＋TWO WASHERS＋LOCK NUT 15 22 SQUARE NECK BOLT M10×55 2

23 SQUARE NECK BOLT M10×55 + WASHER + LOCK NUT

2

24 BOLT M10×55 ＋ WASHER 2 25 BOLT M10×60＋TWO WASHERS＋LOCK NUT 4 26 BOLT M10×75＋TWO WASHERS＋LOCK NUT 3 27 BOLT M10×95＋TWO WASHERS＋LOCK NUT 1 28 BOLT M10×100＋BEND WASHERS＋LOCK NUT 2

STEP 01

1．Attach back base (B) to main base (A) with bolt M10*100 + bend washers + lock

nut (28). 2．Attach guide rod (D) to back base (B) with square neck bolt M10*55 (22). 3．Attach main frame (C) to main base (A) with square neck bolt M10*55 + washer

+ lock nut (23). 4．Slide rubber donut (5) and weight plates (W) onto guide rod (D), insert selector

shaft (P) into mid hole of weight plate (W). Then slide top plate (X) onto guide rod (D). Put big washer (U) onto top plate (X) and selector shaft (P).

5．Attach pulley block (J) to main base (A) with bolt M10*16 + big washer (17). 6．Attach rotational pulley block (S) to main frame (C) with bolt M10*75 + washers

+ lock nut (26). 7．Attach pulley (Y) to main frame (C) with bolt M10*95 + washers + lock nut (27)

and bushing (AA). 8．Attach top cross beam (E) and joint plate (T) to main frame (C) with bolt M10*60

+ washers + lock nut (25). 9．Attach guide rod (D) to top cross beam (E) with bolt M10*55 + washer (24).

STEP 02

1．Attach press bar (G) to top cross beam (E) with bolt M12*205 + washers + lock

nut (13). 2．Attach right and left chest support (H&I) to press bar (G) with Allen bolt M10*20

+ big washer (18). 3．Push big foam roller (3) onto right and left chest support (H&I). 4．Secure handle bar (O) to right and left chest support (H&I) with bolt M10*20 +

bend washer (20). 5．Attach the lock lever and knob (Z) to main frame (C) with bolt M8*40 + washers

+ lock nut (15).

STEP 03

1．Attach seat support (F) and joint plate (t) to main frame (C) with bolt M10*60 +

washers + lock nut (25). 2．Attach seat cushion (2) to seat support (f) with bolt M6*16 + washer (14). 3．Attach back cushion (1) to main frame (C) with bolt M8*55 + washer (16). 4．Attach leg extension (K) to seat support (F) with bolt M10*75 + washers + lock

nut (26). 5．Insert foam tube (l) into hole of leg extension (K) and seat support (F). 6．Push foam roller (4) onto each side of foam tube (L).

STEP 04

CABLE ASSEMBLY 1. Assembly of the cable with no ball (6) Connect one end of the cable to one of chest support with bolt M10*20 + lock nut (19). Then thread the other end of the cable over pulley S1, down and round pulley Q1 on upright pulley block (Q), up and over pulley S2, secure cable to chest support with bolt M10*20 + lock nut (19). 2. Assembly of the cable with bolt (9) Run the end with bolt of the cable (9) through the pulley E1 on top cross beam (E), through the hole on main frame (C), and then through the pulley E2 on top cross beam (E), down and under pulley R1 on parallel pulley block (R), up and round pulley E3 on cross beam (E). Screw the bolt of the cable to the selector shaft (P). 3. Assembly of the short cable with one ball (8) Run end with no ball of the cable (8) through the pulley C1 on main frame (C), run the cable through the pulley R3 on parallel pulley block (R), round the pulley R2 on parallel pulley block (R), attach the end to main base with hook (11) and chain (12). 4. Assembly of the long cable with one ball (7) Run the end with no ball of the cable (7) through the pulley J1 on pulley block (J), round the pulley R4 on parallel pulley block (R), round pulley A1 on main base (A), up and round pulley Q2 on upright pulley block (Q), under and round pulley A2 on main base (A), through hole on main frame (C), under pulley A3 on main base (A), then attach the end to the leg extension (K) with hook (11). Attach the lat bar (M) to the cable (9) with a hook (11). The pull bar (N) and ankle strap (AC) can be attached to the cable at the bottom of the pulley block (J) with two hooks (11) and the chain (12). Attach the AB curl strap (AB) to the end of the cable on C1 with a hook (11).

EXERCISES

CHEST PRESS LEG EXTENSION

SEATED MID ROW LEG CURL

LAT PULL DOWN UPRIGHT ROW

TRICEP PUSH DOWN ARM CURL

INNER THIGHOUTER THIGH

PECTORAL CROSSOVER

AB CRUNCH

TRICEP EXTENSION

DELTOID RAISE

BACK KICK

SIDE BEND

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