Fitness Quest Recumbent Bike Benutzerhandbuch - Seite 6
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4. Back Stretch
Stand with your legs shoulder length apart and your knees
slightly bent. Bend forward from your waist with your arms
extending loosely in front of your body. Gently bend from
the waist flexing your body as far forward as it will go.
Hold for 20 to 30 seconds. Straighten up and repeat.
5. Standing Hamstrings Stretch
Stand with your legs hip-width apart. Extend one leg out in
front of you and keep that foot flat against the ground. With
your hands resting lightly on your thighs, bend your back leg
and lean forward slightly from your hips until you feel a stretch
in the back of your thigh. Be sure to lean forward from the hip
joint rather than bending at your waist.
Hold for 20 to 30 seconds. Repeat for the opposite leg.
6. Buttocks, Hips and Abdominal Stretch
Lay flat on your back with your hips relaxed against the floor.
Bend one leg at the knee. Keeping both shoulders flat on the
floor, gently grasp the bent knee with your hands and pull it over
your body and towards the ground. You should feel a stretch in
your hips, abdominals and lower back.
Hold for 20 to 30 seconds and release. Repeat for opposite side.
7. Inner Thigh Stretch
Sit on the floor and bend your legs so that the soles of your feet
are together. Place your elbows on your knees. Lean forward
from the waist and press down lightly on the inside of your knees.
You should feel a stretch in the muscles of your inside thigh.
8. Arm Pullback
Stand with your feet shoulder width apart and toes pointing
forward and with your knees slightly bent. Let your arms hang
relaxed on either side of your body. Expand your chest and pull
your shoulders back. Bend your elbows slightly and clasp your
hands behind your back. Slowly straighten your arms as you lift
your hands upward. Raise your hands upward until you feel mild
tension in your shoulder and chest region.
Hold for 20 to 30 seconds. Lower your arms to their original
position and bend your elbows. Release your hands and return
them to your sides.
20
ASSEMBLY INSTRUCTIONS
Occasionally our products contain components that are pre-lubricated
at the factory. We recommend that you protect flooring, or anything else
the parts may contact, with newspaper or cloth.
STEP 1 – Front Foot Tube Assembly
a) Remove (2) Carriage Bolts, (2) Washers and
(2) Acorn Nuts from Front Foot Tube.
b) Attach Front Foot Tube to front of Frame
with hardware removed in Step a. Make
sure to insert Bolts through "square holes"
on bottom first.
STEP 2 – Rear Foot Tube Assembly
a) Remove (2) Carriage Bolts, (2) Washers and
(2) Acorn Nuts from Frame.
b) Insert (2) Carriage Bolts through "square
holes" on bottom of Rear Foot Tube, Frame
and Support Tube and fasten with (2)
Washers and (2) Acorn Nuts.
NOTE: It will be difficult to attach Nuts, but
they will fit. DO NOT tighten any Nuts until
you have completed Step 3f on page 6.
M8 acorn nuts
M8 washers
M8 x 65mm
carriage bolts
frame
front foot
tube
Figure 1 - Install Front Foot Tube
support
tube
M8 acorn
nut
rear foot
M8 washer
tube
frame
M8 x 55mm
carriage bolts
Figure 2 - Install Rear Foot Tube
M8
acorn
nut
M8
washer
5