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INDOOR BIKE BESP-300
EN
BEFORE USING THIS PRODUCT
SETTINGS
RESISTANCE AND SEAT ADJUSTMENT:
Pedalling resistance is controlled by the tension knob. Properly
adjusting the seat will help reducing the risk of injury and ensure maximum exercise efficiency and comfort. (the most
appropriate position while using this bike is with one pedal in the downward position, while the other leg is slightly bent
at the knee.) To adjust the seat height simply turn the adjustable knob loose, then pull the knob to move the seat up
or down to the desire height (there are different seat height positions for adjustment).
HANDLEBAR ADJUSTMENT:
There are different handlebar heights that can be adjusted. Please adjust the seat
height first then adjust the proper height of handlebar to match the seat.
BELT ADJUSTMENT:
The belt on your bike has been preadjusted and should not require immediate attention.
Continuous use of the bike may cause the chain to stretch or become loose causing the need for bike adjustments. If
so, simply losen the bolts on both side of flywheel and pull forward until the belt becomes tight.
HOW TO LEVEL THE BIKE:
There are 4 knobs under the rear and front stabilizer. Adjust the knob when the bike
is not level with the floor.
WARM UP
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, increasing your circulation and pulse rate, and delivering more oxygen to 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:
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 towards the floor. Hold for 15
counts.
HAMSTRING STRETCH
Sit with your right leg extended. Rest the sole of your left foot against your right inner
thigh. Stretch toward your toe as far as possible. Hold for 15 counts. Relax and then
repeat with left leg extended.
HEAD ROLL
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.
SHOULDER LIFT
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.
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