HOMCOM A91-232V01 User manual

INalb014_UK
A91-232V01
UESR’S MANUAL
IMPORTANT, RETAIN FOR FUTURE REFERENCE: READ CAREFULLY

USER MANUAL
BLISTER WITH SCREWS
CONTENT
ASSEMBLY INSTRUCTIONS
HOW TO PLACE THE FRONT BOLT
FOUR FUNCTIONS
WARMING UP
BEGINNERS CIRCUIT
7
8
9
10
12
13
15
19
SAFETY INFORMATION
CLEANING AND MAINTENANCE
3
6
TRAINING PROGRAMME 18
INTERMEDIATE CIRCUIT 21
ADVANCED CIRCUIT 23
TABLE OF CONTENTS
3
PLEASE, READ THIS USER MANUAL BEFORE USING THIS
PRODUCT
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DESCRIPTION
This product is great for muscle exercises, improving your physical
condition. A balanced and healthy diet compliments exercising for
weight loss.
WARMING UP BEFORE TRAINING
Warming up improves blood circulation, reducing the risk of cramping
or muscle contraction.
TRAINING
This is the main part of the exercise. After some time, this exercise
will improve muscle flexibility.
RECOVERY
This is when your muscles are relaxed – your heart rate will gradually
return to its normal rhythm.
TONING MUSCLES
This involves two or more muscles in one movement, getting more
done in lesser time. It is great for targeting different parts of the body
with one exercise.
LOSING WEIGHT
To lose weight with cardiovascular exercises, you must complete 20
minutes of cardio from moderate to intense workouts, at least three
times a week.
TRAINING METHOD
For intensive training, let your body adapt gradually to your training
routine. For better results, it is recommended to use the training
circuits at least three timed a week. Remember to warm up before
working out, then stretch when workouts are completed.
USER MANUAL
WARNING! WHILST IN USE, KEEP AWAY FROM CHILDREN.
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BLISTER WITH SCREWS
37
19
20
21
23
24
33
34 40
27
Screw 19
M8X160mm 2pcs
Screw 23
M8X35mm 4pcs
Screw 24
M8X15mm 5pcs M8X20mm 3pcs
Screw 27
M6X10mm 2pcs
Nut 34
M8 8pcs
Nut 33
M8 5pcs
Washer 40
Ø8 1pc
Washer 37
Ø8 13pc
Washer 38
Ø8 12pc
Screw 20
M8X55mm 2pcs
Screw 21
M8X50mm 4pcs
38
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CONTENT
ALL THESE PARTS MUST BE IN THE CARDBOARD BOX
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ASSEMBLY INSTRUCTIONS
1. Connect the rear
leg (5) to the lower
main structure (2)
using two screws
(21), two nuts (34)
and two washers
(38).
2. Assemble the
main structure (1 &
2) (upper part with
lower part).
3. Attach the three
screws (24 M8X20)
and three washers
(37) to the structure
(upper and lower
part).
4. Attach the lower
main structure (2)
using one screw
(20), two washers
(37) and one nut
(33).
9. Attach the main
structure to the
pedal system using
one screw (20), two
washers (37) and
one nut (33).
10. lnsert the large
safety bolt (A) to set
the desired SLOPE.
11. Assemble the
handle by placing
the structure (6) on
the bars (7) with
two washers (38)
and two nuts (34)
12. lntroduce the
handle structure (6)
in the main
strucfure (1) with
two screws (19),
two washers (38)
and two nuts (33)
5. Insert the bow-rail (4) into the main
structure using one screw (24 M8x15) and
one washer (40).
7. Put the base leg
with wheels (5) into
the pedal system
(3) using two legs
(21), two nuts (34)
and two washers
(38).
8. Place the pedals
(11) onto each side.
** Numbers of screws and nuts are listed in the blister with screws.
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ASSEMBLY INSTRUCTIONS
13. Place the
resistance knob for
fixed bike into the
handle structure,
using the pre-as-
sembled screw.
14. Install the
computer (10) into
the bow-rail support
(4) – connect the
cables.
15. Place the book
or iPad stand (12)
using the screws
(27).
17. Place the
carriage (8) over the
blow-rail (4).
18. Place the
security stop (16)
over the blow-rail
(4).
19. A fully assem-
bled appliance,
ready to use.
16. Screw the
cushion (9) to the
carriage table (8)
using four screws
(24) and four
washers (37).
** Numbers of screws and nuts are listed in the blister with screws.
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HOW TO PLACE THE FRONT BOLT
The front bolt (C) lets you attach and release the bowl-rail, so you can
do different exercises.
Insert the front bolt (C), so the bowl-rail
can be attached to the main structure.
This lets you complete the AB FRONT
exercise.
Remove the front bolt to release the
bowl-rail from the main structure. This
lets you complete the AB SIDE exercise.
When the security bolts are NOT USED,
they can be placed in the book stand
holes.
ALWAYS CHECK THE BOLTS ARE IN THE CORRECT POSITION,
MINIMISING THE RISK OF ACCIDENTS.
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4 FUNCTIONS
1. Attach the seat to the
bow-rail using the side
bolt.
2. Adjust the cushion to a
horizontal position by
placing the bar under-
neath, then place the seat
bolt.
1. Remove the side and
seat bolt to slide the
carriage properly.
2. Place the front bolt to
attach the blow-rail to the
main structure.
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4 FUNCTIONS
1. Attach the carriage to
the blow-rail using the
side bolt.
2. Remove the front bolt
from the blow-rail to
release the turn.
1. Remove the side bolt
to slide the carriage
properly.
2. Remove the front bolt
to release the bow-rail
turn.
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WARMING UP
Turn your head to the right for five
seconds, so you feel the stretch on the left
side of your neck. Then, turn your head to
the left for five seconds. Tilt your head up
for five seconds, then place your chin onto
your chest for three seconds.
Repeat 10 times.
Lift left shoulder towards your ear for five
seconds. Repeat for the right shoulder.
Repeat 10 times.
Extend both arms over your head. Bend
your left arm, so you are touching the back
of your neck. Using your right hand, hold
your left elbow and pull back as far as you
can.
Hold for 20-30 seconds. Repeat for your
right arm.
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WARMING UP
Place your left hand onto a wall for
balance. Raise your right heel, so it is
close to the gluteus. Hold it with your left
hand for five seconds. Repeat with the left
foot.
Repeat 10-15 times.
Sit on the floor, ensuring the soles of your
feet are together and your knees are facing
outward. Keep your feet close to your groin
– gently press your knees to the floor.
Repeat 10 times.
Lean on a wall, ensuring your left leg is
front of your right leg and your arms are
forward.
Keep your right leg straight and bend your
left leg. Lean forward until you feel your
calf muscles stretching.
Hold the position for 15-30 seconds.
Repeat three times with each calf.
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WARMING UP
VISIT YOUR DOCTOR FOR
ADVICE IF YOU HAVE AN
ILLNESS OR HAVE DOUBTS
ABOUT YOUR HEALTH.
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TRAINING PROGRAMME
Welcome to the AB BIKE training programme. Over the next following
weeks, this manual will help improve health, physical condition and
quality of life.
Change the way you see exercising at home.
AB BIKE focuses on your abdomen and adjacent muscles to the
central part of your body. You can also do aerobic exercises with this
bike.
- You must wear suitable and comfortable footwear, as well as sports-
wear.
- Always keep water close, keeping you hydrated during your workout.
- Control your breathing, inhaling only through the nose.
- If you can, do all the exercises in each circuit.
Before starting any physical activity, ensure you do not have any
injuries or physical discomfort. If necessary, consult your doctor for
advice.
Our circuits consist of warming up. After each exercise, you will have
a break to breathe and drink water. You will gradually strengthen the
areas worked, so you can switch to a more advanced level.
BEGINNER
Characteristics: Basic exercises with low speed and intensity.
Objective: Improving physical condition and burning calories.
INTERMEDIATE
Characteristics: More intense exercises with speed variations.
OBJECTIVE: Improving physical condition and burning fat.
ADVANCED
Characteristics: More intense exercises with resistance.
Objective: Burning calories and toning muscles.
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BEGINNERS CIRCUIT
For this level, you will work at a slower pace, so your body and cardio-
vascular rhythm becomes accustomed to the exercise. It is also useful
for getting to know your AB BIKE.
Slope level #1
2-3 times a week
STATIONARY BIKE WITHOUT
RESISTANCE
10 MINUTES
1 MINUTE BREAK
SHORT FRONT AB
1 MINUTE
1 MINUTE BREAK
SIDE AB
1 MINUTE
1 MINUTE BREAK
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BEGINNERS CIRCUIT
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