Planta FD-BIKE-005 (X-bike) [22/25] Страница 22

Stretching exercise

Stretch your arms above your head, grab your right wrist with your left

hand and pull it as far as you can. Extend your arms fully for 5 seconds.

Repeat the exercise for the other hand.

Exercise

Lean against the wall with your right hand and keep your body balanced.

Lift your left leg, pulling the heel of your left foot as close to your buttock

as possible. Stay in this position for 15 seconds. Repeat the same for the

other leg.

Inner Thigh

Stretch Sit on the ﬂoor with your feet together. Supporting the feet with

both hands, pull them towards the body as close as possible. Slowly

press down on your heels and stay in this position for 15 seconds.

Exercise

Sit on the ﬂoor, extend your right leg, bend your left leg and press your

left ankle as close to your torso as possible. Pressing the sole of the foot

to the inside of the right thigh, lean forward, reach the toe of the foot

with the left and right hand. The more forward lean, the better. Hold the

position for 15 seconds, then switch legs.

Exercise

Lean both hands on the wall with your torso at a 45-degree angle to the

ground. Alternately stretch your left and right feet back, performing the

movements as if you were walking.

Important! Don't let your body get dehydrated. Because During exercise, the

body loses a large amount of water, so to make up for its loss, consume a

sufﬁcient amount of ﬂuid. Drink in small sips every 15 minutes.

After completing a set of stretching exercises, you are ready to exercise on an exercise

bike.

Storing the exercise bike

To move the exercise bike when unfolded, grab the handle (not the monitor), tilt it,

putting your weight on the front stabilizer and move it to the desired location.

To fold the FD-BIKE-005 exercise bike, grasp the saddle and the handlebar (not the

monitor) from opposite sides, and then gently pull them to the center until they stop