Planta FD-BIKE-005 (X-bike) [21/25] Страница 21

РАССТОЯНИЕ - DISTANCE - from 0.00 to 999.9 km;

ККАЛ - KCAL - the number of calories burned per workout *;

* As an indicator of calories burned during training, a reference calculated value is

given, which may differ from the actual values due to different gender, weight, age and

physical ﬁtness of users.

ОБЩ РАССТ - TOTAL DISTANCE – the total distance for all workouts since the last reset

- from 0.00 to 999.9 km.

The РЕЖИМ (MODE) button allows you to change the indicators manually, or set their

automatic change on the monitor screen when you select the SCAN function (located

in the upper left corner).

In automatic mode, the indicators are displayed cyclically in the following order:

SPEED - TIME - DISTANCE - KILOCALORIES

The display is activated when you press the РЕЖИМ button or when you start

pedaling. The above indicators will be displayed on it alternately throughout the entire

workout, as well as in pauses between sets when stopping for less than 4 minutes.

If you hold down the РЕЖИМ button for 3 seconds, then all values are reset to zero and

the countdown starts again. Removing the batteries will also reset the readings.

RESET: readings can be reset by removing the batteries or pressing the MODE button

for 3 seconds.

Tips and tricks for exercise bike using

For sports to be safe and effective, they must begin with a warm-up. Warming up is a

very important part of every workout. It must be performed before each exercise on

the simulator. It allows you to warm up the body, stretch the muscles and prepare for

more intense exercises. Repeated warm-up (hitch) at the end of the workout will help

reduce muscle soreness and contribute to their speedy recovery.

Before exercising on a mechanical exercise bike, it is recommended to perform the

following set of warm-up exercises:

Exercise for the head

First, tilt your head to the right shoulder, then to the left and make a half-

turn back clockwise. Tilt your head to your left shoulder, turn your head

half-turn counterclockwise. Repeat.

Exercise for the shoulders

Raise the left shoulder, make a half-turn with the shoulder back and

repeat 5 times; then lift your right shoulder, do a half-turn shoulder back.

Repeat 5 times. Do the exercise again, ﬁrst for the right shoulder, then

for the left.