AB-Bike E0001-00 User manual

USER MANUAL
AND WORKOUT
READ THE INSTRUCTIONS BEFORE USING THIS PRODUCT
AND KEEP IT FOR FUTURE OCCASIONS
MODEL
E0001-00

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USER MANUAL
CONTENT
ASSEMBLY INSTRUCTIONS
HOW TO PLACE THE FRONT BOLT
5 FUNCTIONS
WARM-UP
TRAINING PROGRAm
BEGINNERS CIRCUIT
INTERMEDIATE CIRCUIT
ADVANCE CIRCUIT
DIET PLAN
DIET PLAN 1 000 kcal
DIET PLAN 1 200 kcal
DIET PLAN 1 500 kcal
MENU WITH EQUIVALENCE PROGRAM
EQUIVALENCE PROGRAM
PLEASE, READ THIS USER MANUAL
BEFORE USING THIS PRODUCT
TABLE OF
CONTENTS

USER MANUAL
CONTENT
ASSEMBLY INSTRUCTIONS
HOW TO PLACE THE FRONT BOLT
5 FUNCTIONS
WARM-UP
TRAINING PROGRAm
BEGINNERS CIRCUIT
INTERMEDIATE CIRCUIT
ADVANCE CIRCUIT
DIET PLAN
DIET PLAN 1 000 kcal
DIET PLAN 1 200 kcal
DIET PLAN 1 500 kcal
MENU WITH EQUIVALENCE PROGRAM
EQUIVALENCE PROGRAM
IMPORTANT SAFETY INFORMATION
Before using the training equipment, read this manual carefully. Only the
correct installation, maintenance and use of equipment ensure the safe
and effective training. Only the correct installation, maintenance and
use of equipment ensure safe and effective training.
Recognize and familiarize yourself with the equipment, keep this manual
for future references.
Consult your doctor in order to avoid health incidents arising from any
injury or illness. Any medications that affect heart rate, blood pressure,
and cholesterol levels should be prescribed by a physician.
The training should always be according to your physical condition. The
incorrect training can cause physical injury or discomfort. If you have
any of these symptoms, headache, chest tightness, irregular heartbeat,
shortness of breath, dizziness or nausea, stop exercising immediately.
Go to your doctor in order to make sure you can continue the exercise
without any problem.
Keep your children and pets away from the device during training; this
appliance is only for adults.
Place this training equipment in a solid and flat place. It is advisable to
place a protective layer on the floor or surface to avoid damage.
Make sure that the training equipment does not have objects less than
half a meter away.
Before starting the workout, make sure all bolts and nuts are properly
tightened.
1.
2.
3.
4.
5.
6.
USER
MANUAL
2

USER MANUAL
CONTENT
ASSEMBLY INSTRUCTIONS
HOW TO PLACE THE FRONT BOLT
5 FUNCTIONS
WARM-UP
TRAINING PROGRAm
BEGINNERS CIRCUIT
INTERMEDIATE CIRCUIT
ADVANCE CIRCUIT
DIET PLAN
DIET PLAN 1 000 kcal
DIET PLAN 1 200 kcal
DIET PLAN 1 500 kcal
MENU WITH EQUIVALENCE PROGRAM
EQUIVALENCE PROGRAM
7.
8.
9.
10.
Use the training equipment in the way prescribed by this manual. If you
detect any faulty component or unusual sound while using the equip-
ment, stop the training immediately and check the manual in order to
solve the problem and continue.
Wear appropriate clothing with the training equipment, avoid wearing
loose clothing as it can get stuck with the equipment and interfere with
proper functioning.
The training equipment is suitable for domestic use. The user should not
weigh more than 120 kg
To move the place of the training equipment, pull the handle bars and
use the wheels of the front base.
NOTE:
THE IMAGES OF THIS MANUAL AND THE SCHEMATIC PICTURES ARE FOR REFERENCE.
THE APPEARANCE AND TECHNICAL PARAMETERS MAY BE MODIFIED WITHOUT
PRIOR NOTICE.
3

USER MANUAL
CONTENT
ASSEMBLY INSTRUCTIONS
HOW TO PLACE THE FRONT BOLT
5 FUNCTIONS
WARM-UP
TRAINING PROGRAm
BEGINNERS CIRCUIT
INTERMEDIATE CIRCUIT
ADVANCE CIRCUIT
DIET PLAN
DIET PLAN 1 000 kcal
DIET PLAN 1 200 kcal
DIET PLAN 1 500 kcal
MENU WITH EQUIVALENCE PROGRAM
EQUIVALENCE PROGRAM
DESCRIPTION
The use of the product can improve the physical condition and the
muscle exercise. A balanced and healthy diet complements the exercise
for weight loss.
WARM-UP BEFORE THE TRAINING
The heating stage can improve the blood circulation of the body and
make muscles achieve a good level of training. At the same time, it
reduces the risk of cramping or muscle contraction. It is recommended
to maintain stretching exercises after each workout for 30 seconds
(be careful not to do strenuous stretching exercises as to avoid muscle
damage).
If you notice any discomfort, stop the practice and consult your doctor.
TRAINING PHASE
This stage is the formal training phase. After a long time, the exercise can
improve the muscle flexibility. The training process is to stabilize the intensity
of the training. To select the exercises according to your physical condition,
use the heart rate control and keep it within the given range.
RECOVERY PHASE
At this stage the muscles are relaxed and the heart rate progressively
returns to the normal rhythm. This stage should be done moderately
and without resistance or weight. Perform training at least three times
a week.
USER
MANUAL
4

USER MANUAL
CONTENT
ASSEMBLY INSTRUCTIONS
HOW TO PLACE THE FRONT BOLT
5 FUNCTIONS
WARM-UP
TRAINING PROGRAm
BEGINNERS CIRCUIT
INTERMEDIATE CIRCUIT
ADVANCE CIRCUIT
DIET PLAN
DIET PLAN 1 000 kcal
DIET PLAN 1 200 kcal
DIET PLAN 1 500 kcal
MENU WITH EQUIVALENCE PROGRAM
EQUIVALENCE PROGRAM
TONING MUSCLES
Strengthening and toning muscles can be a task that requires time, effort
and dedication.
It performs routines that involve two or more muscles in one movement,
allowing you to save time and, it helps you to work more parts of the
body in the same exercise. The exercises, their order, equipment or other
modifications that do not allow the muscles to get accustomed to the
movements, can be changed, and the work can produce positive results
in the body.
LOSING WEIGHT
In order to lose weight with cardiovascular exercises, you must perform at
least 20 minutes of cardio from moderate to intense intensity during 3
times a week at least in order to burn calories and accelerate your
metabolism as to change your shape.
TRAINING METHOD
In this training, step by step we will combine strength and cadence. The
body must be adapted gradually in order to reach the intensive training
and move from conditioning to strengthening heart rate and muscles. It
is recommended to use the training circuits at least three times a week in
order to reach results. Remember to warm up and stretch at the end of
each workout.
WARNING!
KEEP CHILDREN AWAY FROM
THE DEVICE WHILE DOING THE WORK
5

1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
Main structure (upper)
Main structure (lower)
Front structure (pedal system)
Bow-Rail
Base legs
Handle structure
Handle bars
Carriage table
Cushion
Computer
Pedals
Book or Ipad Stand
Blister with screws
Seat post
Rail stop
Bolts: A) Large Safety Bolt
B)Seat bolt C)Front bolt D)Side bolt
ALL THESE PARTS MUST BE IN THE CARDBOARD BOX
5 3
7
4
6
12
14
89
10
11
1
2
15 16
aBC
D
13
CONTENT
6

Attach the main structure
to to the pedal system (3)
with one screw (20), two
washers (37) and one
nut (33)
9.
Insert the large safety
bolt (A) to set the
desired SLOPE
10.
Joins the rear leg (5)
to the lower main
structure(2) with two
screws (21), two nuts (34)
and two washers (38)
Assemble the main
structure (1) y (2)
(Upper part with
lower part)
Attach with three screws
(24 M8x20) and three
washers (37), the union
of the structure.
(Upper and lower part)
Attach the lower main
structure (2) with one
screw (20), two washers
(37) and one nut (33)
Put the other base leg
(5, leg with wheels) in the
pedal system (3) with two
legs (21), two nuts (34)
and two washers (38)
Place the corresponding
pedals (11) on
each side.
Insert the Bow-Rail (4) in the main structure,
attaching it with one screw (24 M8x15) and one
washer (40)
Assemble the handle by
placing the structure (6 )
on the bars (7) with two
washers (38) and two
nuts (34)
Introduce the handle
structure (6) in the main
structure (1) with two
screws (19), two washers
(38) and two nuts (33)
**The numbers of the screws and nuts are listed in the blister with screws.
1. 2. 3. 4.
5. 6. 7. 8.
11. 12.
ASSEMBLY
INSTRUCTIONS
7

13. 14. 15. 16.
17. 18. 19. 20.
Place the book or Ipad
stand (12) with the
screws (27)
Screw the seat post (15)
to the Carriage table
(8) using the screw (22),
one washer (37) and
one nut (33)
Install the resistance
knob for fixed bike in
the handle structure
with the already pre
assembled screw
Install the computer (10)
in the bow-rail support
(4) and connect
the cables.
Put the security stop
(16) over the
bow-rail (4)
Ready-to-use
assembled appliance
Screw the cushion (9) to
the carriage table (8)
using four screws (24)
and four washers (37)
Put the carriage (8)
over the bow-rail (4)
123
Large Safety Bolt
**The numbers of the screws and nuts are listed in the blister with screws.
ASSEMBLY
INSTRUCTIONS
8

ATTACH
Remember to check if the bolts are in the right position
in order to avoid accidents.
RELEASE
HOW TO PLACE
THE FRONT BOLT
The front bolt (C) allows releasing or attaching the bow-rail in order to perform
different exercises or routines.
Insert the front bolt (C) to attached
the bow-rail to the main structure in
order to perform the AB FRONT exercise
Remove the front bolt to release
the bow-rail from the main structure
and perform the AB SIDE exercise
When the security bolts are
NOT USED, they can be placed in
the book stand holes.
9

STATIONAY BIKE
FUNCTIONS
1. 2.
Attached the seat with the side bolt to the
bow-rail, Adjust the cushion in horizontal
position by placing the bar underneath and
place the seat bolt
AB FRONT
1. 2.
Remove the side bolt
and the seat bolt to slide
the carriage properly
Place the front bolt
to attached the
bow-rail to the main
structure
AB SIDE
1. 2.
Attach with the side
bolt the carriage to
the bow-rail
Remove the front bolt
from the bow-rail to
release the turn
Side bolt
Side bolt Front bolt
Side bolt Front bolt
Seat bolt
Seat bolt
10

1.
AB COMBINED
2.
push bike
1.
Lean back in front of
the device in the fixed
bike function
You can use a chair in front
of you to use the fix bike while
someone else is working the
abdomen
Remove the side bolt
and to slide the
carriage properly
Remove the front
bolt to release the
bow-rail turn
SIDE BOLT FRONT BOLT
FUNCTIONS
11

Turn the head to the right for five seconds, feeling
the stretch on the left side of the neck. Then, turn
the head to the left. Turn the head back during five
seconds and put your head on the chest during
three seconds.
Repeat 10 times
Lift left shoulder toward ear for five seconds while
lowering the left shoulder lift the right shoulder in the
same way for five seconds.
Repeat 10 times
Extend both arms over the head. Bend your left
arm and lower your hand to touch the back of your
neck. Hold your left elbow with your right hand and
pull back as far as you can.
Hold from 20 to 30 seconds. Then repeat with your
right arm.
LIFTING SHOULDERS
TRICEPS STRETCHING
HEAD TURNS
WARM-UP
12

INTERNAL THIGH STRETCHING
With the left hand, make contact with the wall to
maintain the balance and raise the right heel very
close to the gluteus. Hold it with your left hand for
five seconds and repeat the action with the left
foot.
Repeat from 10 to 15 times
QUADRICEPS STRETCHING
CALF STRETCHING
Sit on the floor with the soles of your feet together
and your knees out. Keep your feet close to your
groin. Then gently press your knees to the floor.
Repeat 10 times
Lean on a wall with your left leg in front of your right
leg and your arms forward.
Keep your right leg straight and bend your left leg
and lean forward until you feel the stretching in the
calf muscles.
Hold stretched from 15 to 30 seconds and repeat 3
more times with each calf
WARM-UP
13

Sit with one leg extended. Bend the sole of the
other foot toward you and place it against the
inside of the thigh of the extended leg. Reach
your toes as much as you can. Hold fifteen minutes
and relax.
Repeat 3 times with each leg
GO TO YOUR DOCTOR FOR A
SPECIAL ROUTINE IF YOU HAVE
AN ILLNESS OR HAVE DOUBTS
ABOUT YOUR HEALTH
TENDON STRETCHING
WARM-UP
14

Welcome to the AB BIKE training program, during the following weeks we will be with
you in order to improve your health, physical condition and quality of life.
Change your way you see the exercise at home.
AB BIKE is a device that focuses on exercising the abdomen and adjacent muscles to
the central part of our body. It also gives you the opportunity to perform an aerobic
exercise using the bike.
You must wear suitable and comfortable footwear as well as sportswear.
Always remember to have water on hand to hydrate you during the circuit.
Breathe in a controlled way, inhaling only through the nose.
Do all the exercises you can in each circuit.
It is recommended before starting any physical activity to make sure not to have any
injuries or physical discomfort. And if necessary, consult your doctor, so you can enjoy
your experience to the fullest.
Our circuits consist of a warm-up in the bicycle. After each exercise you will have a
break to breathe and drink water. Little by little you will strengthen the areas worked
and you will be able to advance of level. Besides, you will notice the difference when
you see yourself in the mirror.
Characteristics: basic exercises with low speed and intensity variations.
Objective: to acquire physical condition and begin to burn calories gradually.
Characteristics: More intense exercises with speed and intensity variations.
Objective: to acquire physical condition and start to burn fat.
Characteristics: More intense exercises with speed and intense resistance.
Objective: Burn calories in an advance way and tone muscles.
BEGINNER
INTERMEDIATE
ADVANCE
TRAINING
PROGRAM
15

In this level, you start to work slower in order to get accustomed to your body and
cardiovascular rhythm, besides, you start to know our AB BIKE.
Slope level #1
From 2 to 3 times a week.
NOTE: All exercises are illustrated on the training DVD
1
2
STATIONARY BIKE WITHOUT RESISTANCE
10 MINUTES
1 MINUTE BREAK
SHORT FRONT AB
1 MINUTE
1 MINUTE BREAK
3
SIDE AB
1 MINUTE
1 MINUTE BREAK
BEGINNERS
CIRCUIT
16

Remember to drink water and breathe deeply while you are getting over. Feel all the
benefits of this great experience. Do not forget to repeat this circuit 2 or 3 times during
the week.
4
5
SHORT FRONT AB
1 MINUTE
1 MINUTE BREAK
SIDE AB
1 MINUTe
3 MINUTEs BREAK
6
PUSH BIKE
Zero resistance
3 MINUTES
WITH THIS WE FINISH THE FIRST CIRCUIT OF YOUR AB BIKE
BEGINNERS
CIRCUIT
17

SHORT FRONT AB
1 MINUTE
1 MINUTE BREAK
SIDE AB
1 MINUTe
3 MINUTEs BREAK
We gradually increase the exercises and the intensity to strengthen our body and
physical condition.
Slope Level #2
3 times a week
1
2
STATIONARY BIKE WITH RESISTANCE INTERVALS
5 minutes, resistance# 2
5 minutes, resistance #4
2 minutes, resistance #6
3 minutes, resistance #2
15 MINUTES
2 MINUTES BREAK
COMPLETE FRONT AB
1 MINUTE
1 MINUTE BREAK
3
PUSH BIKE
Resistance #3
3 MINUTES
2 MINUTES BREAK
INTERMEDIATE
CIRCUIT
NOTE: All exercises are illustrated on the training DVD
18

SHORT FRONT AB
1 MINUTE
1 MINUTE BREAK
SIDE AB
1 MINUTe
3 MINUTEs BREAK
Remember to drink water and breathe deeply while you are getting over. Feel all
the benefits of this great experience. Do not forget to repeat this circuit 2 or 3 times
during the week.
4
5
AB SIDE
2 MINUTES
1 MINUTE BREAK
SHORT FRONT AB
(Increasing frequency)
1 MINUTE
1 MINUTE BREAK
6STATIONARY BIKE WITHOUT RESISTANCE
5 MINUTES
WITH THIS, WE FINISH THE SECOND CIRCUIT OF YOUR AB BIKE
INTERMEDIATE
CIRCUIT
19