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Summary of Contents for Fortis FSRCMBIK1XA
- Page 2 Usage Warnings..............................2 Product Layout............................... 3 Assembly Steps..............................4 Beginner's Guide ..............................6 Work-out Tips..............................6 How to Begin..............................6 How Hard Should You Work?........................7 Stretching Guide..............................7 Tips for Stretching............................7 Calf Stretch ................................ 7 Hamstring Stretch ............................7 Quadriceps Stretch ............................8 Inner Thigh Stretch ............................8 Toe Touch Stretch ............................
- Page 3 Please read this manual carefully before using the machine! This guide contains important information such as installation guides and warm-ups, which will help you avoid injury and will maximize the effects of using the exercise bike. Please put the rowing machine on stable, level ground, with a suitable base (rubber •...
- Page 4 Main Frame Washer Front Bottom Tube Pip Cap Rear Bottom Tube Cover for Handle Bar Vertical Tube Pulse Flake Wire Rear Frame Tension Control Wire Handle Bar Pulse Relay Wire Seat Mat Sensor Wire Back Board Tension Controller Frame for Seat Mat Arc Washer 10L/R Crank (L/R)
- Page 5 : Most of the listed assembly hardware has been packaged seperately, but some hardware items have been preinstalled in the identified assembly parts. In these instances, simply remove and reinstall the hardware as assembly is required. Please refer to the individual assembly steps and make note of all preinstalled hardware. : Before assembling, make sure that you have enough space around the equipment.
- Page 6 Connect the handle bar (6) to the frame for the seat mat (9) tightly by using a bolt (44), washer (23) and the cover screw (20). Connect the pulse flake wire (26) to the pulse relay wire (21). Connect the left and right pedals (11 L/R) to the left and right cranks (10 L/R) tightly.
- Page 7 Connect the pulse relay wire (33), sensor relay wire (34) with the corresponding wires on the computer (13). Then attach the computer (13) onto the top plate of the vertical tube (4) tightly, using the hexagon pan head screw (36) and washer (35). Before using the bike, please check all parts to ensure that they are attached firmly and move easily.
- Page 8 When exercising, you should try to stay within your target heart rate zone. Always be aware of how you feel when you exercise. If you feel dizzy or light-headed, stop immediately and rest. If you are not even breaking a sweat, then speed it up! Begin with gradual mobility exercises of all the joints, i.e simply rotate your wrists, •...
- Page 9 With one hand against a wall for balance, reach back and • grasp one foot with your other hand. Bring your heel up as close to your buttocks as possible. Hold for the required count, then relax. Sit with the soles of your feet together and your knees •...
- Page 10 Sit with your leg stretched outwards; place your left foot • over your right leg at the knee joint, placing your foot flat on the floor. Use your right arm to pull the bent knee across your • body until you begin to feel a stretch in the left buttock. Hold for the required time, then relax.
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