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www.GreenSeriesFitness.com

 

 

 

 

©June 2015 

 

 

 

Call Toll free at (800) 269-7130 

CIR-UB6000-G      Revision 1.1 

13 

WARM UP & COOL DOWN 

 

 

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. At the end of your workout, repeat 
these exercises to reduce sore muscle problems. We suggest the following warm-up and cool-down 
exercises: 

 

HEAD ROLLS 

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. 
Repeat this action for several times. 

 

                            SHOULDER LIFTS 

                         

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. 
Repeat this action for several times

 
 
                            SIDE STRETCHES 

                           

Open your arms to the side and   

continue lifting them until they   
are over your head. Reach your   
right arm as far upward toward   
the ceiling as you can for one   
count. Feel the stretch up your   
right side. Repeat this action with   
your left arm. 

 

 
                             

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 toward the floor.   
      Hold for 15 seconds. 
      Repeat this action 3-5 times. 

 
                                   

HAMSTRING STRETCHES 

                                   

Keep your right leg straight and the left foot on the floor; try to stretch your right hand toward 
the toe, hold this posture for 15 seconds. Relax, and then repeat the action for left leg. 

 
 

 

 

 

 

QUADRICEPS STRETCH 

With one hand against a wall for 
balance, reach behind you and pull 
your right foot up. Bring your heel 
as close to your buttocks as 
possible. Hold for 15 seconds and 
repeat with left foot up. 

 

 

CALF/ACHILLES STRETCH 

Step your right foot in front of your   
body. Lean against a wall with 
your arms and stretch your left 
foot backward your body.    Bend 
forwards your right foot, and 
slightly push your buttock toward 
to the wall for 15 seconds. 
Repeat the action with front left 
foot and rear right foot for another 
15 seconds. 

 

 

 

TOE TOUCHES 

Slowly bend forward from   
your waist, letting your back   
and shoulder relax as you   
stretch toward your toes.   
Reach down as far as you   
can and hold for 15 seconds. 

 

Содержание CIR-UB6000-G

Страница 1: ...com June 2015 Call Toll free at 800 269 7130 CIR UB6000 G Revision 1 1 Owner s Manual CIR UB6000 G Light Commercial Upright Bike Install Date _________________________ Serial Number __________________...

Страница 2: ...nstructions how often you exercise how hard you exercise how long you exercise beginner treadmill program target heart rate zone TECHNICAL SPECIFICATIONS 4 UNPACKING ASSEMBLY 5 9 Parts hardware kit an...

Страница 3: ...rograms to advise you of a workout routine you should adopt Always use this upright bike on a clear and level surface Do not use outdoors or near water Don t insert any object into any openings Before...

Страница 4: ...exercise You should exercise three to four times a week to improve your cardiovascular and muscle fitness UHow hard you exercise Intensity of exercise is reflected in your heart rate Exercise must be...

Страница 5: ...AL SPECIFICATIONS SPECIFICATIONS Length 39 100cm Width 24 69cm Height 58 147cm Weight of product 88lbs 40kg Program 6 preset programs Fitness Test HRC 4 Standard features 8x16dot matrix HR receive Res...

Страница 6: ...PACKING ASSEMBLY Parts 3 10 3 12 3 1 3 3 Main frame 1pc Console upright Tube 1pc Handlebar 1pc Console set 1pc Front stabilizer 1pc Rear stabilizer 1pc Pedal set 1set 2 1 4 9 4 1 4 1 4 2 4 7 4 8 4 6 4...

Страница 7: ...0 269 7130 CIR UB6000 G Revision 1 1 6 UNPACKING ASSEMBLY Hardware kit X 6 Arms cover Rear stabilizer M4x12mm X 1 Allen wrench 6mm M15 M15 M4x20mm X 2 Arms cover 4 14 4 17 X 1 M8x20mm X 1 handlebar 4...

Страница 8: ...rface It is recommended that you place a protective covering on your floor Step1 assembly Front Rear Stabilizer with main frame 1 Using 4 M4x12mm screw fixing rear stabilizer with rear stabilizer cove...

Страница 9: ...s com June 2015 Call Toll free at 800 269 7130 CIR UB6000 G Revision 1 1 8 UNPACKING ASSEMBLY Step2 Assembly upright tube cover right left with handle bar post 1 Using wrench fixing pedal set with cra...

Страница 10: ...sembly console mast with main frame 1 Put handle bar post into main frame connected upper console wire and lower console wire 2 Using 4 M8x20mm screw washer and S washer fixing handle bar post and mai...

Страница 11: ...CIR UB6000 G Revision 1 1 10 UNPACKING ASSEMBLY Step4 Assembly handle bar set with console mast 1 Put handle bar into handle bar post using 1 M8x20mm and 2 M8x65mm screw fixing handle bar with handle...

Страница 12: ...CIR UB6000 G Revision 1 1 11 UNPACKING ASSEMBLY Step5 Assembly arms cover with handle bar 1 Using 2 M4x12mm and M4x20mm screw fixing the arms under cover on the handle bar 2 Fixing the armrest cover o...

Страница 13: ...ING ASSEMBLY Step6 Assembly console with handle bar post 1 Put the console into handle bar post connected upper console wire with lower console wire 2 Using 4 M5x15mm screw tighten all screws X 4 M5x1...

Страница 14: ...l they are over your head Reach your right arm as far upward toward the ceiling as you can for one count Feel the stretch up your right side Repeat this action with your left arm INNER THIGH STRETCH S...

Страница 15: ...adjustment knobs on the ends of the rear foot caps to level the rear stabilizer to the floor B The transportation wheels on the front foot caps allow for easy maneuvering Simply pull back on the handl...

Страница 16: ...www GreenSeriesFitness com June 2015 Call Toll free at 800 269 7130 CIR UB6000 G Revision 1 1 15 Display Keys Dot matrix display program profiles message Message window PANEL CONTROL...

Страница 17: ...ts Displays consuming watt Mets Displays the multiple of rest Level Displays current resistance level L1 L16 Calories Heart Rate for reference only Key function Key Function Start Quick start or progr...

Страница 18: ...re set the program will count down Once the preset value reaches 0 the program will end If no goal is set the program will not end unless manually stopped 3 Preset program 3 1 There are 5 preset progr...

Страница 19: ...4 3 2 2 4 6 6 7 10 10 11 11 12 LEVEL 3 11 10 10 8 7 6 5 4 3 3 5 5 7 10 10 13 LEVEL4 13 12 12 10 9 8 6 6 6 7 8 9 10 12 12 14 LEVEL5 15 15 12 12 10 10 8 8 8 8 10 10 12 12 15 15 P3 LEVEL 1 2 2 4 4 6 6 8...

Страница 20: ...value MHR 80 setting range MHR 76 85 TARGET HEART RATE default value 130 setting range 100 180 then press ENTER to next settings 4 7 Set begin resistance level use shift up or down device to set LEVEL...

Страница 21: ...wattage value from stage 2 10 depend on average heart rate value of first stage shown as below 2 01 3 00 AVG HR Stage 80bpm 80 89bpm 90 100bpm 100bpm 2 3 01 6 00 125W 100W 75W 55W 3 6 01 9 00 150W 12...

Страница 22: ...comfortable cycling Height of seat As a general rule you should be able to reach the pedal with your heel when straightening your leg and aligning it with the pipe supporting the seat Body position Y...

Страница 23: ...roduct to clean the exercise elliptical other fabrics including paper towels may scratch the surface Do not finger to press the selection buttons on the console Clean the housing thoroughly on a regul...

Страница 24: ...ERIES Indoor Cycling Bikes warrant this product and its parts against defects in materials or workmanship for five 5 years frame two 2 years parts one 1 year wearable and no labor from the initial ins...

Страница 25: ...mproper electric current or iii service or alteration by anyone other than an authorized GREEN SERIES representative iv damages incurred through irresponsible use including those resulting from equipm...

Страница 26: ...der the following conditions fees 1 GREEN SERIES will refund the cost of equipment only Customer is responsible for shipping and handling fees incurred to and from the product s return 2 No refund wil...

Страница 27: ...any product or parts installed by other manufacturers Technical support should be pursued through channels offered by the equipment s individual technician support GREEN SERIES accepts no liability f...

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