FITFIU FITNESS BEST-200 Manual Del Usuario página 40

INSTRUCTIONS BEFORE USE
ADJUSTMENTS
TENSION CONTROL AND SEAT ADJUSTMENT
Pedal resistance is controlled by the tension of the adjustments. A good adjustment of the seat will reduce the risk of
injuries and will secure best comfort and performance during your exercise. (The best position is when the pedal is facing
downwards and the knee is slightly bent).
To adjust the seat height, turn the adjustment knob to the correct height that best suits you (there is a choice of
adjustments to suit your needs).
BELT ADJUSTMENT
The exercise bike belt comes already adjusted, and so you don't need to worry about it. However, it might need some
adjustments if the belt becomes loose or stretches due to continuous use of the machine. In this case, adjust the
screws on either side of the wheel and turn them towards the front until the belt is tight.
WARM UP PHASE
A successful workout program consists of warm up exercises, aerobic and cool down exercises. Warm-up is an essential part
of the training, which you should perform each time you start a physical activity as you prepare the body before workout;
warming and stretching the muscles, increasing the pulsations and circulation and sending more oxygen to the muscles.
When you finish the workout, repeat these exercises to avoid muscle pain. We suggest the following warm up and
cool down exercises:
STRETCHING YOUR HAMSTRINGS
Sit with your right leg extended. Place the sole of your other foot on the inside of your
right leg, get as close as you can to the tip of your foot. Count to 15. Relax and repeat
with the left leg extended.
ROTATE YOUR NECK
Rotate your head to the right feeling the left side stretch. Then, pull your head back pointing your chin
towards the ceiling leaving your mouth open. Rotate your head to the left and finally aim your chin
toward your chest.
RAISE YOUR SHOULDERS
Raise your right shoulder pointing towards your ear. Do the same with your left shoulder.
STRETCHING INTERNAL MUSCLES
Sit and put together the soles of your feet by pointing your knees in opposite directions. Pull
your feet as close as you can to the groin and slowly press the knees to the floor. Count to
15.
40