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manual abstract
SAFETY TIPS Consult with your physician before engaging in any vigorous exercise. Know your heart rate and/or pulse as well as your physician-recommended heart rate training zone. Proper medical clearance is recommended for anyone beginning an exercise program especially if you are 35 years of age or older or suffer from heart respiratory problems. - Warm-up before any exercise program with 8 minutes of aerobic-like activity followed by stretching from head to toe. - Wear comfortable clothes that allow freedom of movement and are not tight or restricting. - Wear comfortable shoes made with good support and non-slip soles. - Breath naturally, never holding your breath during an exercise. - Perform exercises consistently with proper technique and pass through a full range of motion. - Increase resistance by adding heavier weights. Decrease resistance by using lighter weights. - Always use a spotter for safety. - Avoid over-training. You should be able to carry on a conversation while exercising. - After an exercise session. Cool down with slow stretching, cycling or walking. EXERCISE DEFINITIONS: Sets: A set is one complete routine of exercises. Complete 1-3 sets for each exercise. Repetitions: (referred to as reps) Is the number of times you perform an exercise in a row. We recommend beginning with 6 reps and increasing up to 12 reps as indicated below. Novice: Start with one set of 8-12 reps. Once you can complete the entire set of 12 reps consecutively, progress to the intermediate level. Intermediate: Complete 2 sets of 8-12 reps once you can complete two sets of 12 reps consecutively, progress to the advanced level. Advanced: Complete 3 sets of 12 reps DISCLAIMER: Keys Fitness is not responsible for the misuse of any of its products or for any injury sustained while using any Keys Fitness product. The consumer uses any or all of Keys Fitness Products at their own risk. BEFORE YOU BEGIN: Before you begin assembly of your Keys Fitness product, please take a moment to review the hardware and parts list on the following pages. Each part has been illustrated and numbered for easy identification. Check this list against the contents of your package to make sure you have all required parts. If any parts are missing, please do not return this product to the store. Contact our service department immediately at 1-888-340-0482 and we will rush you any parts you may require. 3 Assembly Assembly Hardware 4 Assembly NOTE: Hand tighten bolts and nylon nuts until machine is fully assembled. STEP 1 Connect the Uprights (#2) & (#12) to the Cross Bar (#01) using four Hex bolts M10X75 (#33) and eight D10 washers (#35), two Reinforcement (#17) and four M10 aircraft Nut (#36). Insert the Crutch (#3) into the Uprights (#2)&(#12) through rect. Outer plug (#16), secure with two Knob Bolts (#15). Attach Safety Hook (#25) to Crutch (#3) using Aircraft Nut (#28). Place Backrest Adj. Bar (#4) Between Uprights (#2 ) and (#12). 5 Assembly NOTE: Hand tighten bolts and nylon nuts until machine is fully assembled. STEP 2 Attach the back of the Main Frame (#5) to the Cross Bar (#1) with two bolts M10X75 (#33), four D10 Washers (#35) and two M10 aircraft nuts (#36). Insert the Front Base (#6) into the bottom of the Front Stand tube (#8), secure with a L-Shaped Lock Pin (#24). Connect the Front Stand Tube (#8) to the Main Frame (#5) using two hex bolts M10X25 (#34), four D10 Washers (#35), and two M10 aircraft nuts (#36). 6 Assembly NOTE: Hand tighten bolts and nylon nuts until machine is fully assembled. STEP 3 Install the Leg Developer (#7) to bracket of Leg Developer Holder (#11) using one M10X75 Bolt (#32), two D10 Washers (#35), and one M10 aircraft nut (#36), Insert the Roller Foam Tube (#10) halfway into leg developer (#7). Push Roller Foams (#18) on each side of roller tube (#10) to complete leg develops assembly. Insert the Leg Developer Holder (#11) into the opening top of the Front Stand Tube (#8) through rect. Outer Plug (#16) and secure with Knob Bolt (#15). 7 Assembly NOTE: Hand tighten bolts and nylon nuts until machine is fully assembled. STEP 4 Attach the backrest support (#9) to the pivot on the Main Frame (#5) . Align Backrest Pad (#13) to backrest support (#9) and secure with four M6X40 Bolts (#29), and four D6.5 washers (#31). Place the seat pad (#14) on bracket of the Main Frame (#5) and secure with four M6X15 Bolts (#30), and four D6.5 washers (#31). And adjust the height with the backrest Adjustment Bar (#04). 8 Assembly NOTE: Hand tighten bolts and nylon nuts until machine is fully assembled. STEP 5 Attach the two Butterfly Arms (#40) to the Upright Beams (#2)&(#12) with two M10x120 Hex Bolts (#39), two M10 Regular nuts (#37), two D10 spring washers (#38) and two M10 aircraft nuts (#36). Insert the Handrail Bar (#41) through upper holes on Butterfly Arm (#40), slide Foam Rollers (#18) on Handrail Bars (#41). For easy assembly, spray inside of foam rollers with glass cleaner or hairspray. 9 Parts List ST-NBB Parts Li...