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INDOOR BIKE BESP-100
EN
BEFORE USING THIS PRODUCT
SETTINGS
SEAT ADJUSTMENT:
A good seat adjustment will reduce the risk of injury and ensure good efficiency and comfort
during exercise. To adjust the height of the saddle, pull the knob, place the seat post at the desired height so that the holes
are aligned and fit the knob into them to secure it. Adjust the saddle horizontally in the same way.
ADJUSTING THE HANDLEBAR:
To adjust the handlebar, loosen the locking knob, set the post to the desired
height and tighten the knob again until the handlebar is locked. Please adjust the saddle height first and then choose
the correct handlebar height.
BELT ADJUSTMENT:
The bike strap is already adjusted so you don’t have to worry. Continued use of the bike can
cause it to stretch or loosen and need to be adjusted. In this case, tighten the screws on both sides of the wheel and
turn them forward until the belt tightens.
BICYCLE LEVEL:
There are 4 threads on the front and rear stabilizers. Adjust them when the
floor is not level.
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.
