FITFIU FITNESS BELI-150 Manual Usuario página 46

SEAT HEIGHT ADJUSTMENT:
Remove the adjustment knob (35) from the main frame tube. Then
slide the seat post slightly up or down to the desired position.
Insert the adjustment knob back into the main frame and lock the
seat post by pressing the knob (35) clockwise.
When adjusting the height of the seat post, make sure that it does
not exceed the marked line.
WARMING UP EXERCISES
A successful workout program consists of warming up exercises, aerobic and relaxation exercises. Warm-up is an essential
part of the training you should perform each time you start a physical activity as you prepare the body before workout;
warming and stretching the muscles, increasing the pulsations and circulation and sending more oxygen to the muscles.
When you finish the workout, repeat these exercises to avoid muscle pain. We suggest the following warming up and
relaxation exercises:
STRETCHING YOUR HAMSTRINGS
Sit with your right leg extended. Place the sole of your other foot on the inside of your
right leg, get as close as you can to the tip of your foot. Count to 15. Relax and repeat
with the left leg extended.
ROTATE YOUR NECK
Rotate your head to the right feeling the left side stretch. Then, pull your head back pointing your chin
towards the ceiling leaving your mouth open. Rotate your head to the left and finally aim your chin
toward your chest.
RAISE YOUR SHOULDERS
Raise your right shoulder pointing towards your ear. Do the same with your left shoulder.
STRETCHING INTERNAL MUSCLES
Sit and put together the soles of your feet by pointing your knees in opposite directions.
Pull your feet as close as you can to the groin and slowly press the knees to the floor. Count
to 15.
46