HOMCOM A90-237 Manuale utente
ASSEMBLY INSTRUCTION
INaoc011V01_UK
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A90-237
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Content
1. Warning-----------------------------------------------------------------3
2. Training Guide--------------------------------------------------------7
3. Spare Parts Diagram------------------------------------------------9
4. Installation Instruction---------------------------------------------10
5. Maintenance & Troubleshooting--------------------------------14
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1、Warning
Please read the manual carefully before using the exercise bike. Ensure
that you receive the correct usage information. Including spare parts we
provide you free of charge.
Warning! *When the exercise bike is not in use, please turn the brake ball
head clockwise so that the flywheel will not rotate.
*Improper use or excessive use of the exercise bike may cause injury. It is
suggested that the user should pay attention to the use time and
resistance when using the exercise bike for the first time. The resistance
can be adjusted appropriately first, and then the resistance can be
increased slowly after training for a period of time.
1. The exercise bike is a household fitness equipment, the maximum
load-bearing capacity is 120 kg.
2. The locking device of this equipment is the brake ball head (see the
parts drawing). It means that the flywheel has been locked when it is
rotated clockwise until it can not be rotated. It can increase the resistance
by turning clockwise and reduce the resistance by turning anticlockwise.
For emergency braking, press the brake ball head.
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3. Please check the machine carefully before the first use, and check the
machine strictly according to the installation principle every 1-2 months
after use. Please try to keep the machine in normal use and use the
original accessories.
4. If it cannot be used normally, please contact the dealer.
5. Please avoid contact with corrosive cleaning agents and other articles.
6. Please use it after correct installation and inspection.
7. Please adjust all adjustable parts to the maximum value before
installation.
8. This product is adult fitness equipment. If children use it, please use it
under the supervision of their guardians. Unattended children should stay
away from the equipment.
9. Please do not use this product to make dangerous actions.
10. Please use this product under the guidance of doctors and fitness
professionals, it will play a good role.
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11. Please make a reasonable training plan before use and use this
product strictly according to the requirements.
12. The resistance of this product is adjustable. Please choose the right
resistance.
13. Please check all knobs and screws carefully before use to ensure
your safety.
14. The exercise bike is only suitable for one person at a time. Other
people should keep a safe distance of more than 50cm when using it.
15. When the height of the saddle is just higher than the height of the
saddle seat, please adjust the height of the saddle seat to a reasonable
height.
16. When using, check whether the pedal of the bicycle is in good
condition and whether the fixing sleeve is in good condition. Put the foot in,
fasten and fix it, and do not slide. At the same time, the shoelaces must
also be tied to avoid entanglement on the bicycle. If the feet are not fixed
well, coupled with the inertia of the flywheel, the feet are easy to step on
empty, causing danger.
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17. Flywheel may cause danger. For example, when riding at high speed,
it may bring certain driving or impact to the legs;
After reaching a certain speed, stop the movement, do not try to stop the
high-speed flywheel with the strength of legs;
The brake should be used reasonably and the handbrake behind the
handlebar should be pressed by hand to avoid accidents. Wait until the
flywheel stops.
When the flywheel rotates, it is forbidden to touch other parts of the body
or other objects with hands, so as to avoid danger.
18. “Stop”is engraved on the cushion tube（14）. Please do not exceed
this height when adjusting.
19. The exercise bike should be placed in a fixed and flat place, not in an
inclined place to prevent overturning.
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2、Training Guide
The correct use of the exercise bike can make the buttocks and legs more healthy,
increase the oxygen in the blood volume, and make the spirit more relaxed. So how can we
use the right bike safely?
First: warm up in front of the exercise bike
Full warm-up exercise before exercise is indispensable, such as jogging, squatting, high legs,
leg pressing, pronunciation, waist twisting, arm movement. And so on the activity, causes the
body micro perspiration hot, generally in 5-10 minutes.
Second: adjust the height of the exercise bike seat and the front and back position and
handle height
To make the most of your exercise and ride as efficiently as possible, make sure your seat is
properly adjusted. It will also make you more comfortable.
1. Seat height adjustment: sit on the seat and put your foot on the pedal so that the toe ball is
above the pedal axis. When the pedal is at the lowest point, you should see the knee bend
slightly at an angle of 25-30 degrees. The pedal force in this position is maximum and most
comfortable. If the hips swing back and forth on the seat, the seat may be too high. In this
case, please lower the seat.
2. seat adjustment: sitting on the seat, when the distance between the two pedals and the
ground is the same, the front knee should not exceed the toe.
But also can't sit empress dowager, in front of that leg crus and instep angle is not greater
than 90 degrees.
3. Handle height adjustment: after adjusting the seat, adjust the handle to a slightly higher
height than the seat; keep the waist and back as straight as possible, especially for the
obese and the weak core. If not used properly, the lumbar spine may be injured.
4. The shoelace must be tied, and then put into the fixed sleeve of the foot, and fasten the
tension belt, which can let you put more on the pedal when you exercise. The muscles in
exercise are more effective in pedaling.
Third: the right posture of the exercise bike
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The wrong riding posture will affect the movement effect and cause harm to the body. It's like
bowing the waist, leaving the legs off, and pedaling is not standard, so it belongs to the
incorrect posture during riding.
Correct sitting posture: lean forward, arms straight, abdomen tight, abdominal breathing
method, legs parallel to the vehicle beam, knees, hip joint coordination, pay attention to the
rhythm of riding.
Correct trampling posture: correct pedaling should include: trampling, pulling, lifting and
pushing four coherent movements. The foot moves down first, then the calf retracts
backward, then raises upward, finally pushes forward, thus just completed a circle. Good
pedal rhythm not only saves physical energy consumption, but also improves speed.
Fourth: the right speed can be used for cycling
Frequency and intensity are the basic principles of exercise. At first, it is suggested that you
can find the right frequency, and then increase the amount of exercise. The average person
pedals about 60 to 80 times per minute. Warm up at low speed for each ride, and then
moderate and high frequency cycling for more than 20 minutes may cause slight sweating.
Fifthly, the purpose of different riding methods is different, but we should act according to our
ability. If you feel unwell, please stop training
1. In order to train to lose weight
For those who want to lose weight by bike, you can use aerobic cycling, which is to adjust
the feeling of resisting body load without exerting force. The intensity of this exercise should
be moderate, generally more than 30 minutes, in order to decompose fat. Therefore, the
best time to ride is 30 to 40 minutes, with a heart rate of 100-110 beats / min.
2. In order to train muscles
Exercise by bike to build muscles. Choose easy resistance, slow warm-up for 5 minutes,
then as a high-speed ride for about 5 minutes with a heart rate of 170-180 beats / min, and
then gradually slow down for 5-10 minutes so that the heart rate returns to 100 beats / min or
less. As a group, you can even do several groups and arrange a 3-5 minute rest between
groups
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3. Spare Parts Diagram
1.post cover 2.handle cover 3.handle screws 4.handle post screws
5.foot tube screws 6.tools 7.handle post 8.rear tube
9.handle 10.front tube 11.chain cover 12.handle post bottom
13.brake ball 14.seat post 15 blossom nut 16.knob
17 crank 18seat 19pedal 20.monitor
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4. Installation Instruction
Assembly instructions: before assembly, please check whether the accessories are
complete according to the parts drawing. The gross weight of the product is 28KG, the net
weight is 25kg, the base area is 64cm * 100cm, and the height of the whole vehicle after
installation is 120cm. It is recommended that two or more personnel cooperate to install in
the open space
1. Take out the front foot tube and put it into the strip hole at the rear of the frame.
Insert the flat pad Ф 8 and the spring washer Ф 8 on the bolt in turn, then put on the
cover nut and lock it with our special open-ended wrench. (the installation method of
rear foot tube is the same as above. )
(Note: after the installation of the front and rear pins, the product may have three feet
on the ground. At this time, the height of the black leg cover on the pin can be adjusted
to balance the product.)
2、Take out the pedal, you will find that there are "L" and "R" on the pedal, take out the pedal with
"R", take down the nut on the pedal, and then turn it into the right crank threaded hole, rotate
part clockwise until it can't be turned, then lock it with our special open-end wrench, and finally
screw in the nut a little by hand, and then tighten the nut with our open-end wrench. Take out the
"L" pedal, take off the nut, turn it into the left crank threaded hole, turn part of it anticlockwise
until it can't be turned, then lock it with our special open-end wrench, and finally screw in the nut
a little, and then tighten the nut with our open-end wrench.
(Note: the crank is also marked with "L" and "R", which is corresponding to the mark on the pedal.
If it is installed in reverse, the product may be damaged by the crank sliding thread. And the pedal
must be locked, otherwise the pedal may fall off after a long time of use, and the nut is also
divided into left and right sides, "L" pedal corresponds to the inner ring with blue anti-skid nut, "R"
pedal corresponds to the inner ring with white anti-skid nut)
Note: the pedal in the schematic diagram may be different from the real object. This picture is for
illustration。
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