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Guidance on preparing for exercise based on fitness level.
Explains how to use heart rate to determine optimal exercise intensity levels.
Visual guide to muscles worked by the exercise equipment.
Identifies the specific muscle groups engaged during workouts.
Details recommended warm-up and cool-down routines for safe and effective workouts.
Provides guidance on the recommended frequency of workouts for maintaining fitness.
This document serves as the owner's manual for the SincMill Free Training Station, Model SCM-1160FR, providing comprehensive assembly and use instructions. It emphasizes the importance of reading all instructions carefully before using the product to ensure safety and proper operation.
The SincMill SCM-1160FR is a multipurpose home gym designed for free training, offering a versatile platform for various exercises. Its primary function is to facilitate strength training and aerobic exercise within a home environment, allowing users to develop upper and lower body muscle groups. The machine is built for optimum safety, with design considerations to prevent accidents during use. It incorporates a cable and pulley system, along with weight stacks, to provide resistance for a wide range of movements. The design aims to support a comprehensive workout routine, promoting both muscle development and cardiovascular fitness. The equipment is intended for domestic use only and is not suitable for commercial, rental, or institutional settings.
The SCM-1160FR is designed to be user-friendly, with clear instructions for assembly and operation. Before beginning any exercise program, users are strongly advised to consult a doctor, especially if they are over 35 or have pre-existing health problems. The manual outlines essential precautions, such as ensuring the product is installed on a stable and level surface and assembling it as close to its final position as possible. Adequate space should be available to lay out parts during assembly, and children and animals should be kept away from the exercise area due to potential choking hazards from small parts.
For exercise, the manual provides guidance on intensity, suggesting that users monitor their heart rate to stay within their target zone for effective aerobic exercise. The target zone, typically between 65% and 85% of maximum heart rate, is crucial for maximizing benefits. A six-second heartbeat count, multiplied by 10, is recommended for quick heart rate measurement during workouts. The manual also details a structured exercise program, including a warm-up (5-10 minutes of stretching and light exercise), training zone exercise (20-30 minutes, gradually increasing over weeks), and a cool-down (5-10 minutes of stretching). This structure aims to increase flexibility, prevent post-exercise problems, and improve overall fitness.
The machine supports various exercises targeting specific muscle groups, including the trapezius, anterior deltoids, pectoralis major, serratus anterior, biceps, abdominals, sartorius, quadriceps, tibialis, posterior deltoids, triceps, latissimus dorsi, gluteals, hamstrings, and gastrocnemius. Illustrations of these muscle groups are provided to help users understand the areas being worked.
Users are instructed to always wear appropriate workout clothing, avoiding loose or baggy attire that could get caught in the equipment. Trainers are recommended to protect feet. Sharp objects should not be placed around the equipment, and hands should be kept away from all moving parts. If any adjustment devices are left projecting, they could interfere with user movement, so proper adjustment is key. Only one person should use the equipment at a time, and a supervisor is recommended during exercise. If users experience dizziness, nausea, chest pain, or other abnormal symptoms, they should stop the workout immediately and seek medical attention. The product is suitable for a maximum user weight of 120kg.
The manual emphasizes the importance of regular checks for missing or damaged parts, especially before installation. If any parts are missing or damaged upon purchase, users are advised to contact the distributor or customer service for free replacements. For extra or spare parts, users can scan a QR code provided in the manual to learn more. The after-sales email, Aurora23196@outlook.com, is provided for direct assistance.
The product should be kept indoors, away from moisture and dust, and not in a garage, outbuilding, covered patio, or near water. It is designed for use in clean, dry conditions, as excessively cold or damp places can lead to corrosion and other related problems. The manual also notes that some components are pre-assembled for ease of installation, and parts that are difficult to distinguish are placed on plastic cardboard and numbered.
The assembly process is detailed with step-by-step instructions and diagrams, indicating the types and quantities of bolts, washers, and nuts required for each stage. It is recommended that assembly be carried out by two people. The manual also mentions that the latest version of the electronic manual, 3D assembly video, and demo video can be accessed by scanning a QR code, acknowledging that paper manuals may not always be up-to-date. This digital access ensures users have the most current information for installation and maintenance.
A specific note is included regarding the weight block latch: if it is difficult to insert after installation, it may be due to the cable being too tight, pulling the first weight into the air. Users can adjust the cable tightness moderately or manually lower the first weight. The manual also highlights the importance of careful cable routing during assembly, advising against letting certain components touch the cable to prevent derailing. Adjusting cable tightness through different hole positions is suggested for optimal performance (97% tightness is considered optimal).
General| Motor Power | 3.0 HP |
|---|---|
| Speed Range | 0.8 - 16 km/h |
| Incline Range | 0 - 15% |
| Display | LCD |
| Type | Treadmill |
| Programs | 12 |
