Costway SP37674 Manual Del Usuario página 5

Second: Adjust the the front and rear position and height of the seat and the
handle height.
In order to maximize your exercise and ride as efficiently as possible, make sure that
your seat is properly adjusted, which will also make you more comfortable.
1. Seat height adjustment: Sit on the seat and place your feet on the pedals so that the
toe ball is above the pedal shaft. When the pedal is at the lowest position, you can see
your knees bend slightly at an angle of 25-30 degrees. The pedal in this position is the
most comfortable. If the hips swing back and forth on the seat, the seat may be too high.
In this case, please lower your seat.
2. Seat front and rear adjustment: Sitting on the seat, when the two pedals are at the
same distance from the ground, the front knee should not exceed the toe. While you
can't sit behind too much, the angle between the calf of the front leg and the instep
should not exceed 90 degrees.
3. Handle height adjustment: After adjusting the seat, adjust the handle to a height
slightly higher than the seat; keep your back as straight as possible, especially for obese
people and those with weaker cores. If used improperly, it is possible to damage the
lumbar spine.
4. The shoelaces must be fastened, and then put on the fixed cover of the pedal, and
fasten the straps. These straps can let you put more force on the pedals during exercise.
The muscles in exercise are more effective in pedaling exercises.
Third: the correct posture of using the exercise bike
The wrong riding posture will affect the exercise effect and cause harm to the body.
Like bowing to the waist, wrong pedaling movements are incorrect posture during
riding.
The correct posture for sitting: Lean forward, straighten your arms, tighten your
abdomen, use abdominal breathing, with your legs parallel to the beam of the car,
coordinate your knees and hip joints, and pay attention to the rhythm of riding.
Correct pedaling posture: Correct pedaling should be done by 4 consecutive
movements, including pedaling, pulling, lifting, and pushing. First move your feet one
step down, then retract back the calf, then lift up, and finally push forward, so that you
have just completed a lap. A good pedaling rhythm not only saves energy, but also
improves speed.
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