AB-Bike E0001-00 Скачать руководство пользователя страница 2

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USER MANUAL
CONTENT
ASSEMBLY INSTRUCTIONS
HOW TO PLACE THE FRONT BOLT
5 FUNCTIONS
WARM-UP
TRAINING PROGRAm
BEGINNERS CIRCUIT
INTERMEDIATE CIRCUIT
ADVANCE CIRCUIT
DIET PLAN
DIET PLAN

1 000

kcal

DIET PLAN

1 200

kcal

DIET PLAN

1 500

kcal

MENU WITH EQUIVALENCE PROGRAM
EQUIVALENCE PROGRAM

PLEASE, READ THIS USER MANUAL

BEFORE USING THIS PRODUCT

TABLE OF

CONTENTS

Содержание E0001-00

Страница 1: ...USER MANUAL AND WORKOUT READ THE INSTRUCTIONS BEFORE USING THIS PRODUCT AND KEEP IT FOR FUTURE OCCASIONS MODEL E0001 00 ...

Страница 2: ...HE FRONT BOLT 5 FUNCTIONS WARM UP TRAINING PROGRAm BEGINNERS CIRCUIT INTERMEDIATE CIRCUIT ADVANCE CIRCUIT DIET PLAN DIET PLAN 1 000 kcal DIET PLAN 1 200 kcal DIET PLAN 1 500 kcal MENU WITH EQUIVALENCE PROGRAM EQUIVALENCE PROGRAM PLEASE READ THIS USER MANUAL BEFORE USING THIS PRODUCT TABLE OF CONTENTS ...

Страница 3: ...raining should always be according to your physical condition The incorrect training can cause physical injury or discomfort If you have any of these symptoms headache chest tightness irregular heartbeat shortness of breath dizziness or nausea stop exercising immediately Go to your doctor in order to make sure you can continue the exercise without any problem Keep your children and pets away from ...

Страница 4: ...with the training equipment avoid wearing loose clothing as it can get stuck with the equipment and interfere with proper functioning The training equipment is suitable for domestic use The user should not weigh more than 120 kg To move the place of the training equipment pull the handle bars and use the wheels of the front base NOTE THEIMAGESOFTHISMANUALANDTHESCHEMATICPICTURESAREFORREFERENCE THE ...

Страница 5: ... strenuous stretching exercises as to avoid muscle damage If you notice any discomfort stop the practice and consult your doctor TRAINING PHASE This stage is the formal training phase After a long time the exercise can improve the muscle flexibility The training process is to stabilize the intensity of the training To select the exercises according to your physical condition use the heart rate con...

Страница 6: ... lose weight with cardiovascular exercises you must perform at least 20 minutes of cardio from moderate to intense intensity during 3 times a week at least in order to burn calories and accelerate your metabolism as to change your shape TRAINING METHOD In this training step by step we will combine strength and cadence The body must be adapted gradually in order to reach the intensive training and ...

Страница 7: ... Bow Rail Base legs Handle structure Handle bars Carriage table Cushion Computer Pedals Book or Ipad Stand Blister with screws Seat post Rail stop Bolts A Large Safety Bolt B Seat bolt C Front bolt D Side bolt ALL THESE PARTS MUST BE IN THE CARDBOARD BOX 5 3 7 4 6 12 14 8 9 10 11 1 2 15 16 a B C D 13 CONTENT 6 ...

Страница 8: ...main structure 2 with one screw 20 two washers 37 and one nut 33 Put the other base leg 5 leg with wheels in the pedal system 3 with two legs 21 two nuts 34 and two washers 38 Place the corresponding pedals 11 on each side Insert the Bow Rail 4 in the main structure attaching it with one screw 24 M8x15 and one washer 40 Assemble the handle by placing the structure 6 on the bars 7 with two washers ...

Страница 9: ...re with the already pre assembled screw Install the computer 10 in the bow rail support 4 and connect the cables Put the security stop 16 over the bow rail 4 Ready to use assembled appliance Screw the cushion 9 to the carriage table 8 using four screws 24 and four washers 37 Put the carriage 8 over the bow rail 4 1 2 3 Large Safety Bolt The numbers of the screws and nuts are listed in the blister ...

Страница 10: ...aching the bow rail in order to perform different exercises or routines Insert the front bolt C to attached the bow rail to the main structure in order to perform the AB FRONT exercise Remove the front bolt to release the bow rail from the main structure and perform the AB SIDE exercise When the security bolts are NOT USED they can be placed in the book stand holes 9 ...

Страница 11: ...the seat bolt AB FRONT 1 2 Remove the side bolt and the seat bolt to slide the carriage properly Place the front bolt to attached the bow rail to the main structure AB SIDE 1 2 Attach with the side bolt the carriage to the bow rail Remove the front bolt from the bow rail to release the turn Side bolt Side bolt Front bolt Side bolt Front bolt Seat bolt Seat bolt 10 ...

Страница 12: ...n the fixed bike function You can use a chair in front of you to use the fix bike while someone else is working the abdomen Remove the side bolt and to slide the carriage properly Remove the front bolt to release the bow rail turn SIDE BOLT FRONT BOLT FUNCTIONS 11 ...

Страница 13: ...eft shoulder toward ear for five seconds while lowering the left shoulder lift the right shoulder in the same way for five seconds Repeat 10 times Extend both arms over the head Bend your left arm and lower your hand to touch the back of your neck Hold your left elbow with your right hand and pull back as far as you can Hold from 20 to 30 seconds Then repeat with your right arm LIFTING SHOULDERS T...

Страница 14: ...TCHING CALF STRETCHING Sit on the floor with the soles of your feet together and your knees out Keep your feet close to your groin Then gently press your knees to the floor Repeat 10 times Lean on a wall with your left leg in front of your right leg and your arms forward Keep your right leg straight and bend your left leg and lean forward until you feel the stretching in the calf muscles Hold stre...

Страница 15: ...ce it against the inside of the thigh of the extended leg Reach your toes as much as you can Hold fifteen minutes and relax Repeat 3 times with each leg GO TO YOUR DOCTOR FOR A SPECIAL ROUTINE IF YOU HAVE AN ILLNESS OR HAVE DOUBTS ABOUT YOUR HEALTH TENDON STRETCHING WARM UP 14 ...

Страница 16: ...o make sure not to have any injuries or physical discomfort And if necessary consult your doctor so you can enjoy your experience to the fullest Our circuits consist of a warm up in the bicycle After each exercise you will have a break to breathe and drink water Little by little you will strengthen the areas worked and you will be able to advance of level Besides you will notice the difference whe...

Страница 17: ... rhythm besides you start to know our AB BIKE Slope level 1 From 2 to 3 times a week NOTE All exercises are illustrated on the training DVD 1 2 STATIONARY BIKE WITHOUT RESISTANCE 10 MINUTES 1 MINUTE BREAK SHORT FRONT AB 1 MINUTE 1 MINUTE BREAK 3 SIDE AB 1 MINUTE 1 MINUTE BREAK BEGINNERS CIRCUIT 16 ...

Страница 18: ...nefits of this great experience Do not forget to repeat this circuit 2 or 3 times during the week 4 5 SHORT FRONT AB 1 MINUTE 1 MINUTE BREAK SIDE AB 1 MINUTe 3 MINUTEs BREAK 6 PUSH BIKE Zero resistance 3 MINUTES WITH THIS WE FINISH THE FIRST CIRCUIT OF YOUR AB BIKE BEGINNERS CIRCUIT 17 ...

Страница 19: ... STATIONARY BIKE WITH RESISTANCE INTERVALS 5 minutes resistance 2 5 minutes resistance 4 2 minutes resistance 6 3 minutes resistance 2 15 MINUTES 2 MINUTES BREAK COMPLETE FRONT AB 1 MINUTE 1 MINUTE BREAK 3 PUSH BIKE Resistance 3 3 MINUTES 2 MINUTES BREAK INTERMEDIATE CIRCUIT NOTE All exercises are illustrated on the training DVD 18 ...

Страница 20: ...eat experience Do not forget to repeat this circuit 2 or 3 times during the week 4 5 AB SIDE 2 MINUTES 1 MINUTE BREAK SHORT FRONT AB Increasing frequency 1 MINUTE 1 MINUTE BREAK 6 STATIONARY BIKE WITHOUT RESISTANCE 5 MINUTES WITH THIS WE FINISH THE SECOND CIRCUIT OF YOUR AB BIKE INTERMEDIATE CIRCUIT 19 ...

Страница 21: ...3 3 times a week 1 2 STATIONARY BIKE WITH RESISTANCE INTERVALS 5 minutes resistance 2 5 minutes resistance 5 2 minutes resistance 8 3 minutes resistance 2 15 MINUTES 2 MINUTES BREAK SHORT COMBINED AB 1 MINUTE 1 MINUTE BREAK 3 COMPLETE FRONT AB AND CONTROLLED SLOPE 1 MINUTE 1 MINUTE BREAK NOTE All exercises are illustrated on the training DVD ADVANCE CIRCUIT 20 ...

Страница 22: ...circuit 2 or 3 times during the week 4 5 PUSH BIKE Resistance 3 suggested 1 minute flat back 2 minute lifted pelvis 1 minute flat back 4 MINUTES 2 MINUTES BREAK COMPLETE COMBINED AB increasing frequency 1 MINUTE 2 MINUTE BREAK 6 STATIONARY BIKE WITHOUT RESISTANCE 5 MINUTES WITH THIS YOU FINISH THE THIRD CIRCUIT OF YOUR AB BIKE ADVANCE CIRCUIT 21 ...

Страница 23: ...some minutes during the week while you are reading watching TV or listening to music Share and recommend your experience with your family and friends so they also enjoy this new way to stay healthy Continue with the diet plan than AB recommends in order to have better results Always remember to consult your doctor in case of injury or discomfort 22 ...

Страница 24: ...DIET PLAN ...

Страница 25: ...ifferent food every day from different levels in the food pyramid A varied consumption of food ensures a varied consumption of vitamins and minerals and other beneficial nutrients Always remember that you should consume in less quantity the foods located at the top of the pyramid which are oils fats and sugars Prefer oils of vegetable origin decreases fats and oils of animal origin High consumptio...

Страница 26: ...ng with abundant food eat slowly and chew food very well Reduceredmeatconsumptionandincreasefish vegetablesinabundance Take 2 or 3 pieces of fruit a day avoiding those with a lot of sugar Drink a lot of water 2 liters a day Prevents or limits consumption of fried or cooked foods with excessive fat Drinks allowed water at least 1 1 2 liters a day all kinds of infusions and non fat soups light drink...

Страница 27: ...tablished and the other one is based on the equivalences in which you can replace your food according to the table that appears at the end important The maximum amount of oil for seasoning is 40ml 80g of rice per 100 grams of potato raw heavy can be replaced Artificial sweeteners can be used 26 ...

Страница 28: ...t 2 slices of avocado 1 cup of tortilla soup 200 g of grilled fish Spinach salad with grated beet dressed with orange juice Mushrooms soup with squash flower and nopales 2 small pieces of baked chicken leg and tigh 1 cup of broccoli 1 baked medium potato with rosemary salt and pepper Jicama cucumber or celery with lemon and chili 1 light jelly or light popsicle 2 nopal tortillas with 30 g of Oaxac...

Страница 29: ... vinegar 1 spoon of sunflower seed and 1 spoon of dehydrated cranberries 1 cup of tortilla soup not fried avocado 200 g of grill fish Caprese salad with 3 slices of red tomatoes and 3 slices of white cheese cup of cooked pasta with fresh red souce 150 of grill veal meat 1 cup of boiled broccoli with scented herbs Light jelly or light popsicle Vegetables soup 200 g of frill fish with slice tomatos ...

Страница 30: ...il 1 amaranth bar 1 cup of lentil soup 150gr grill salmon steak Green salad with 1 spoon of low fat dressing with chia seeds cranberries and sesame Light jelly or light popsicle Chicken with pepper and corn tortilla 1 cup of broccoli 1 cup of squash in the Mexican way 1 peach 1 vegetables soup without potatoes cup of rice 150g of white grilled fish or 1 cup of nopal salad with tomatoes onion coria...

Страница 31: ...tein portions 1 fat portions 2 vegetable portions 1 cereal portions 1 vegetable portions 1 fat portions 2 protein portion 2 vegetable portions 1 fat portion MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SATURDAY 1500 kcal 2 protein portions 1 cereal portions 2 vegetables portions fruit portions 1 protein portion 1 vegetable portions 1 cereal portion 2 protein portions 1 fat portions 2 vegetabl...

Страница 32: ...cken 100g of fish 100g of canned tuna 100g of fresh tuna 100g of lobster 100g of crab 5 bars of surimi 5 big shrimps 1 cup of cocktail shrimps 12 oysters oysters mussels clams 1 egg 2 white egg 150g tofu protein 150g soy protein 50g of low fat cheese cottage panela or Oaxaca 50g of goat cheese 1 cup of low fat milk 1 cup of almond milk 1 cup of soy milk cup of beans chickpeas beans or lentils 1 pr...

Страница 33: ...cup of multigrain cereal of white corn 1 medium potato cup of spaghetti 2 cups of natural popcorns 1 corn tortilla 2 nopal tortillas Salmas package 1 slice of wholemeal or rye bread FREE FOODS Vegetables Chard artichoke alfalfa cress beet broccoli squash onion cabbage cauliflower mushroom chayote green bean chili asparagus spinach squash flower huitlacoche jicama red tomato lettuce nopal cucumber ...

Страница 34: ......

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