360 Fitness YK-BK1704 Panduan Pemilik - Halaman 10

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EXERCISE INSTRUCTIONS

Using your SPINNING BIKE provides you with several benefits, it will improve

your physical fitness, tone muscle and in conjunction with calorie controlled diet help

you lose weight.

1.The Warm Up Phase

This stage helps get the blood flowing around the body and the muscles

working properly. It will also reduce the risk of cramp and muscle injury. It is advisable

to do a few stretching exercises as shown below. Each stretch should be held for

approximately 30 seconds, do not force or jerk your muscles into a stretch - if it hurts,

STOP.

SIDE BENDS

2.The Exercise Phase

This is the stage where you put the effort in. After regular use , the muscles in

your legs will become Stronger. Work to your but it is very important to maintain a

steady tempo throughout. The rate of work should be sufficient to raise your heart

beat into the target zone shown on the graph below.

FORWARD

BENDS

OUTER THIGH

INNER THIGH

CALF / ACHILLES