Bike Box JB902, Instructions Manual

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8 9
When Exercising Sit on the saddle
and place feet on the pedals.
The ideal position is so that the saddle
is hip height when standing next to the
machine.
The basic rule for getting the seat height
correct is that as the pedal reaches its
lowest point, the leg is almost straight.
Make sure your back is straight whilst
exercising especially for long periods.
You should be stable and balanced
whilst on the saddle.
Make sure the tension is at level 1 to
begin with and start pedalling. Turn the
dial clockwise to increase the tension
and anti-clockwise to decrease the
tension. Maximum tension level is 8. We
recommend to start off pedalling at the
lowest tension and increase gradually.
The period for which you should
exercise depends on your current level
of fitness. If you’re just starting out on a
new exercise program, you should start
off gradually and build up. Do not try to
do too much too quickly. 30 minutes, 3
times a week should be enough.
Don’t forget to drink plenty of liquids
when exercising.
TOP TIP
As you progress, you can
create your own warm up
and cool down exercise
routine, you do not need to
keep strictly to the above
routine so long as you utilise
all the basic muscle types
included above.
BUTTOCKS, HIPS AND
ABDOMINAL STRETCH
Lay flat on your back with your hips
relaxed against the floor. Bend one leg at
the knee. Keeping both shoulders flat on
the floor, gently grasp the bent knee with
your hands and pull it over your body and
towards the ground. You should feel a
stretch in your hips, abdominal
and lower back. Hold for 20
to 30 seconds and release.
Repeat the exercise for the
opposite side.
STANDING HAMSTRINGS STRETCH
Stand with your legs hip width apart.
Extend one leg out in front of you and
keep that foot flat against the ground.
With your hands resting lightly on your
thighs, bend your back leg and lean
forward slightly from your hips until you
feel a stretch in the back of your thigh.
Be sure to lean forward from the hip
joint rather than bending at your waist.
Hold for 20 to 30 seconds. Repeat the
exercise for the opposite leg.
OVERHEAD / TRICEPS STRETCH
Stand with your feet shoulder width apart
and your knees slightly bent. Lift one arm
overhead and bend your elbow, reaching
down behind your head with your hand
toward the opposite shoulder blade. Walk
your fingertips down your back as far as
you can. Hold this position. Reach up
with your opposite hand and grasp your
flexed elbow. Gently assist the stretch
by pulling on the elbow. Hold for 20 to
30 seconds. Repeat the exercise for the
opposite arm.
Warming up and cooling down should take around ten minutes each. It is sensible to
adjust this timing according to your own situation. You would benefit from a longer
warm-up session if you exercise soon after waking up than you would after a walk to
the shops and back for example.
Take your time warming up and cooling down, enjoy the
stretches as they will make you feel better.
Remember to cool down after exercising!