Insportline Airbike Basic, Руководство пользователя

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USE
Exercise on the exercise bike is based on very simple movements, but you will surely fall in love with
them. Thanks to simplicity of the exercise on the exercise bike in can be done by elderly people. Prior
to exercise, it is necessary to adjust the height of the saddle. It is important that you sit comfortably.
The bicycle saddle must be set so that you can hold the ergonomically shaped handles when sitting.
You should not have fully extended hands. You can damage your muscles.
To ensure a comfortable and comfortable exercise, put your feet on the pedal. Nowadays, all modern
pedals are equipped with straps for fastening and stabilizing of the foot. It is important for your foot to
be firmly and safely positioned during exercise.
The basis of exercising on a bicycle is that the legs are moving on a specific elliptical path. This
movement is very similar to cycling. When doing exercise on a bicycle, you just sit on the saddle with
the right height, keep your feet firmly 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 fatigue 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 from the start. Increase tempo after
about a week of regular exercise. The high pace is not equal to the faster burning of calories. Correct
calorie burning is reflected in an appropriate and regular exercise. At the beginning of the exercise, 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 formation of muscles. 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 forget 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 after consuming food. 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
food and pastries or muesli with milk. For lunch is recommended to eat a caloric richer meal. Do not
forget 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 effective exercise for all busy people. Exercise on the exercise bike is effective
in strengthening muscles, especially thighs, calves and buttocks. Regular exercise can lead to a
slimmer figure. Exercise is recommended not only as a winter training for cyclists but also for people
who want to burn excess calories. Regular breathing, regular exercise, reasonable tempo, and
balanced diet can lead to your desired results.
EXERCISING INSTRUCTIONS
A successful workout begins with warm-up exercises and ends with cool-down (relaxing) exercises.
The warm-up exercises should make your body ready for the main workout. The cool-down phase
should protect your muscles from injuries and cramps. Do warm-up and cool-down exercises as
shown in the chart below.
Touching your toes
Slowly bend your back from hips. Keep your back and arms relaxed
while stretching downwards to your toes. Do it as far as you are able
and hold the position for 15 seconds. Bend your knees slightly.