19
NOTES:
If no action is taken f or 4 minutes, the console enters sleep mode, any action wakes the console.
The console is powered by a 9V, 1A adapter.
If you notice abnormal console behavior, disconnect and reco nnect the adapter.
USE
Exercise on the exercise bike is based on very simple movements, but you will surely f all in love with
them. Thanks to simplicity of the exercise on the exercise bike in can be done by elderly people. P rio r
to exercise, it is necessary to adjust the height of the saddle. It is important that you sit comf ortably.
The bicycle saddle must be set so that you can hold the ergonomically shaped handles when sitting.
You should not have f ully extended hands. You can damage your muscles.
To ensure a comf ortable and comf ortable exercise, put your f eet on the pedal. Nowadays, all modern
pedals are equipped with straps f or f astening and stabilizing of the f oot. It is important f or your f o o t t o
be f irmly and saf ely positioned during exercise.
The basis of exercising on a bicycle is that the legs are moving on a specif ic elliptical path. This
movement is very similar to cycling. When doing exercise on a bicycle, you just sit on the sa ddle with
the right height, keep your f eet f irmly in the pedals, hold the ergonomically shaped handles and
exercise.
It is advisable at the beginning to choose a lower load. If you exercise at regular intervals on an
exercise bike, you can gradually increase the load. You can increase the load gradually over a week
or two weeks. Selecting a high load during the start of training can lead to rapid f atigue and muscle
damage.
When exercising, it's important to choose the right load and the right tempo. Try to keep it throughout
the exercise. It is not recommended to choose a high pace right f rom the start. Increase tempo af ter
about a week of regular exercise. The high pace is not equal to the f aster burning of calories. Correct
calorie burning is ref lected in an appropriate and regular exercise. At the beginning of the exerc ise, the
number of burned calories may seem low, but regular and appropriate exercise is the key to achieving
the best results.
Exercise on the exercise bike also leads to the f ormation of m uscles. It is mainly used to strengthen
the thigh and calf muscles. While exercising on a bicycle, you also move your buttocks.
If you want to exercise right, you should not f orget to breathe properly. Proper and regular breathing is
recommended in any exercise. It is important to keep regular deep inhales and exhales. Regular and
proper breathing during exercises on the exercise bike involves intense exercise of the abdominal
muscles. It is advisable to practice 30-35 af ter consuming f ood. Failure to do so may result in less
calories burned, and in older age even lead to digestive problems.
For best results, you should also consider your diet. It is recommended to start a day of eating sweet
f ood and pastries or muesli with milk. For lunch is recommended to eat a caloric richer meal. Do not
f orget about the soup. In the evening, light meals are recommended. If you want to improve your
health, it's not just a regular exercise but a whole diet.
Bicycle exercise is an ef f ective exercise f or all busy people. Exercise on the exercise bike is ef f ec t iv e
in strengthening muscles, especially thighs, calves and buttocks. Regular exercise can lead to a
slimmer f igure. Exercise is recommended not only as a winter training f or cyclists but also f or people
who want to burn excess calories. Regular breathing, regular exercise, reasonable tempo, and
balanced diet can lead to your desired results.
CORRECT BODY POSTURE
When training, keep your body upright, or you can learn your hand on your f orearms. During pedaling ,
you should not have your legs f ully extended. Your knees should be slightly bent when f ully pressing
down the pedal. Keep your head straight with your spine to minimize the pain of the cervical muscles
and upper back muscles. Always exercise f luently and rhythmically.
