FITFIU FITNESS BELI-110, Инструкция по эксплуатации

Страница: 45 / 64

45
BELI-110
EN
BEFORE USING THIS PRODUCT
ADJUSTMENTS
LEVELING THE BICYCLE
:
You must get off the cross trainer to proceed with the levelling of the product. Turn the
levellers until the instability is suppressed.
ADJUSTING THE HEIGHT OF THE EXTERIOR HANDLEBAR:
To adjust the height of the handlebar, turn the
adjustment thread to loosen it, move the handlebar until you reach the desired height and turn the adjustment knob
again in the opposite direction to fix the position.
ADJUSTING THE HEIGHT OF THE SEAT:
A good seat adjustment will reduce the risk of injury and ensure good
efficiency and comfort during exercise. The best position is when one pedal is down and the other knee is slightly bent.
To adjust the height of the seat, turn the adjusting knob to loosen it, move the seat until you find the desired height and
turn the adjusting knob again in the opposite direction to fix the position.
WARMING UP EXERCISES
A successful workout program consists of warming up exercises, aerobic and relaxation exercises. Warm-up is an
essential part of the training you should perform each time you start a physical activity as you prepare the body
before workout; warming and stretching the muscles, increasing the pulsations and circulation and sending more
oxygen to the muscles. When you finish the workout, repeat these exercises to avoid muscle pain. We suggest the
following warming up and relaxation exercises:
STRETCHING INTERNAL MUSCLES
Sit and put together the soles of your feet by pointing your knees in opposite directions. Pull
your feet as close as you can to the groin and slowly press the knees to the floor. Count to 15.
STRETCHING YOUR HAMSTRINGS
Sit with your right leg extended. Place the sole of your other foot on the inside of your
right leg, get as close as you can to the tip of your foot. Count to 15. Relax and repeat with
the left leg extended.
ROTATE YOUR NECK
Rotate your head to the right feeling the left side stretch. Then, pull your head back pointing your chin
towards the ceiling leaving your mouth open. Rotate your head to the left and finally aim your chin
toward your chest.
RAISE YOUR SHOULDERS
Raise your right shoulder pointing towards your ear. Do the same with your left shoulder.
STRETCH YOUR CALVES
Tilt your body towards the wall with both hands on it. Place the right foot further ahead than the left one.
Keep your left leg straight and stretch it. Hold for a few minutes and repeat for the other side counting
to 15.