FITFIU FITNESS ROB-10, Instruction Manual

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ROB-10
EN
REMOVAL OF THE BICYCLE FROM THE INDOOR BICYCLE TRAINER
1. Remove the remote resistance lever from the handlebar.
2. Wind back the adjustment knob of the resistance roller so it is no longer touching the rear tyre
3. Lift or pull the release lever on the trainer.
NOTE: If you have changed your bicycles rear axle skewer to the one provided with the trainer it
is also okay to use this skewer when you are riding the bicycle on the road.
If you choose to leave your bicycle set up in the trainer it is advisable to wind back the adjustment
knob of the resistance roller so it is no longer touching the rear tyre. This will avoid fiat spots
occurring on the tyre.
BEFORE USING THIS PRODUCT
WARM UP
A successful exercise program consists of a warm-up, aerobic exercise, and a cool-down. Warming up is an important
part of your workout, and should begin every session. It prepares your body for more strenuous exercise by heating up
and stretching out your muscles, increasing your circulation and pulse rate, and delivering more oxygen to your muscles.
At the end of your workout, repeat these exercises to reduce sore muscle problems. We suggest the following warm-
up and cool-down exercises:
INNER THIGH STRETCH
Sit with the soles of your feet together with your knees pointing outward. Pull your feet
as close into your groin as possible. Gently push your knees towards the floor. Hold for 15
counts.
HAMSTRING STRETCH
Sit with your right leg extended. Rest the sole of your left foot against your right inner
thigh. Stretch toward your toe as far as possible. Hold for 15 counts. Relax and then
repeat with left leg extended.
HEAD ROLL
Rotate your head to the right for one count, feeling the stretch up the left side of your neck. Next,
rotate your head back for one count, stretching your chin to the ceiling and letting your mouth open.
Rotate your head to the left for one count, and finally, drop your head to your chest for one count.
SHOULDER LIFT
Lift your right shoulder up toward your ear for one count. Then lift your left shoulder up for one count
as you lower your right shoulder.