cecotec DRUMFIT INDOOR 10000 MAGNOMOTOR CONNECTED Manual De Instrucciones página 22

ENGLISH
RPM: during pedalling, the current speed of the flywheel is displayed. The sensor source is the
red cable signal.
LEVEL: resistance 1-32 or 1-24. By default, speeds 1-32 are set.
Bluetooth use (app)
1. Remove the insulation foil from the Bluetooth sensor.
2. Turn the crank so that the crank magnet can be detected when turning. Otherwise, adjust
the crank distance above and below the magnet.
3. As soon as you pedal, Bluetooth is automatically activated, and the bike can thus be
paired.
Saddle and handlebar adjustment
Properly positioned saddles increase efficiency of movement and comfort, as well as reduce
the risk of injury.
1. When placing the pedal in the forward position, centre the sole of the foot. Your knees
should be slightly bent.
2. Adjust the saddle up and down. Pull the adjustment knob and raise the saddle upwards to
the appropriate height. Then, release the adjustment knob so that it clicks and locks into
one of the fixing holes.
Adjusting the saddle forwards and backwards. Unscrew and pull the adjustment knob
3.
under the saddle tube. Adjust the saddle to the desired position, forward or backward.
Re-lock the adjustment knob clockwise.
4. Adjusting the handlebar height. Unscrew the handlebar adjustment knob and adjust the
handlebar to the desired position so that the pin is inserted into the small hole in the
sliding front post. After that, lock the pin on the handlebar adjustment knob.
5. INFORMATION ON EXERCISING
- A successful exercise programme consists of three parts, Warm Up, Aerobic Exercise, and
Cool Down. Perform the entire programme at least two or three times a week, resting
one day between training sessions. After several months, you can increase the training
sessions to four or five times a week.
- Never start a training session without warming up. Before starting each training session,
it is advisable to prepare the body for more intense exercise by warming up and stretching
the muscles, increasing circulation and pulse, and supplying more oxygen to the muscles.
To reduce stiffness, at the end of each workout, cool your body by repeating these exercises.
The following warm-up and cool-down exercises are suggested:
Rotating your head
Rotate your head to the right once, until you feel a slight pull on the left side of your neck. Then
42 DRUMFIT INDOOR 10000 MAGNOMOTOR CONNECTED
turn your head back once, extending your chin towards the ceiling and leaving your mouth
open. Repeat the action by turning your head to the left once. Lastly, drop your head to your
chest.
Shoulder lift
Lift the right shoulder towards the ear once. Next, raise the left shoulder while lowering the
right one.
Lateral stretching
Open both arms to the side and gently lift them above your head. Stretch your right arm as far
as you can towards the ceiling once. Repeat this action with your left arm.
Quadriceps stretching
With one hand resting on the wall for balance, grab your ankle and gently bring your heel
towards your buttocks until you feel a tug on the front of your thigh. Bring the heel as close to
the buttocks as possible. Hold for 15 seconds and repeat with the left foot.
Inner thigh stretching
Sit on the floor with the soles of your feet together and your knees pointing outwards. Bring
your feet as close to your inner thighs as possible.
Gently push the knees towards the ground. Hold for 15 seconds.
Touching your feet
Slowly bend forward at the waist, letting your back and shoulders relax as you stretch your
fingertips towards your toes. Stretch down as far as you can and hold the position for 15
seconds.
Hamstring stretching
Extend the right leg. Place the sole of the left foot against the inside of the right thigh. Stretch
towards the toe as far as you can. Hold this position for 15 seconds. Relax and then repeat with
the left leg.
Calf/Achilles tendon stretching
Lean against a wall with your right leg in front of your left leg and your arms in front of you.
Keep your left leg stretched out and your right foot on the floor. Then, bend your right leg and
lean forward, moving your hips towards the wall. Hold the position for 15 seconds and repeat
with the other leg.
ENGLISH
DRUMFIT INDOOR 10000 MAGNOMOTOR CONNECTED 43