AB-Bike E0001-00 User Manual And Workout

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READ THE INSTRUCTIONS BEFORE USING THIS PRODUCT

AND KEEP IT FOR FUTURE OCCASIONS

USER MANUAL

AND WORKOUT

MODEL

E0001-00

Table of Contents

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Summary of Contents for AB-Bike E0001-00

Page 1 READ THE INSTRUCTIONS BEFORE USING THIS PRODUCT AND KEEP IT FOR FUTURE OCCASIONS USER MANUAL AND WORKOUT MODEL E0001-00...
Page 2 USER MANUAL CONTENT ASSEMBLY INSTRUCTIONS HOW TO PLACE THE FRONT BOLT 5 FUNCTIONS WARM-UP TRAINING PROGRAm BEGINNERS CIRCUIT INTERMEDIATE CIRCUIT ADVANCE CIRCUIT DIET PLAN 1 000 kcal DIET PLAN 1 200 kcal DIET PLAN 1 500 kcal DIET PLAN MENU WITH EQUIVALENCE PROGRAM EQUIVALENCE PROGRAM PLEASE, READ THIS USER MANUAL BEFORE USING THIS PRODUCT...
Page 3 IMPORTANT SAFETY INFORMATION Before using the training equipment, read this manual carefully. Only the correct installation, maintenance and use of equipment ensure the safe and effective training. Only the correct installation, maintenance and use of equipment ensure safe and effective training. Recognize and familiarize yourself with the equipment, keep this manual for future references.
Page 4 Use the training equipment in the way prescribed by this manual. If you detect any faulty component or unusual sound while using the equip- ment, stop the training immediately and check the manual in order to solve the problem and continue. Wear appropriate clothing with the training equipment, avoid wearing loose clothing as it can get stuck with the equipment and interfere with proper functioning.
Page 5 DESCRIPTION The use of the product can improve the physical condition and the muscle exercise. A balanced and healthy diet complements the exercise for weight loss. WARM-UP BEFORE THE TRAINING The heating stage can improve the blood circulation of the body and make muscles achieve a good level of training.
Page 6 TONING MUSCLES Strengthening and toning muscles can be a task that requires time, effort and dedication. It performs routines that involve two or more muscles in one movement, allowing you to save time and, it helps you to work more parts of the body in the same exercise.
Page 7 ALL THESE PARTS MUST BE IN THE CARDBOARD BOX Main structure Computer (upper) Main structure Pedals (lower) Front structure Book or Ipad Stand (pedal system) Bow-Rail Blister with screws Base legs Seat post Handle structure Rail stop Handle bars Bolts: A) Large Safety Bolt Carriage table B)Seat bolt C)Front bolt D)Side bolt...
Page 8 Joins the rear leg (5) Assemble the main Attach with three screws Attach the lower main to the lower main structure (1) y (2) (24 M8x20) and three structure (2) with one structure(2) with two (Upper part with washers (37), the union screw (20), two washers screws (21), two nuts (34) lower part)
Page 9 Install the resistance Install the computer (10) Place the book or Ipad Screw the seat post (15) knob for fixed bike in in the bow-rail support stand (12) with the to the Carriage table the handle structure (4) and connect screws (27) (8) using the screw (22), with the already pre...
Page 10 The front bolt (C) allows releasing or attaching the bow-rail in order to perform different exercises or routines. ATTACH Insert the front bolt (C) to attached the bow-rail to the main structure in order to perform the exercise AB FRONT RELEASE Remove the front bolt to release the bow-rail from the main structure...
Page 11 STATIONAY BIKE Attached the seat with the side bolt to the bow-rail, Adjust the cushion in horizontal position by placing the bar underneath and place the seat bolt Seat bolt Side bolt AB FRONT Remove the side bolt Place the front bolt and the seat bolt to slide to attached the the carriage properly...
Page 12 AB COMBINED Remove the side bolt Remove the front and to slide the bolt to release the carriage properly bow-rail turn SIDE BOLT FRONT BOLT push bike Lean back in front of the device in the fixed bike function You can use a chair in front of you to use the fix bike while someone else is working the abdomen...
Page 13 HEAD TURNS Turn the head to the right for five seconds, feeling the stretch on the left side of the neck. Then, turn the head to the left. Turn the head back during five seconds and put your head on the chest during three seconds.
Page 14 QUADRICEPS STRETCHING With the left hand, make contact with the wall to maintain the balance and raise the right heel very close to the gluteus. Hold it with your left hand for five seconds and repeat the action with the left foot.
Page 15 TENDON STRETCHING Sit with one leg extended. Bend the sole of the other foot toward you and place it against the inside of the thigh of the extended leg. Reach your toes as much as you can. Hold fifteen minutes and relax.
Page 16 Welcome to the AB BIKE training program, during the following weeks we will be with you in order to improve your health, physical condition and quality of life. Change your way you see the exercise at home. AB BIKE is a device that focuses on exercising the abdomen and adjacent muscles to the central part of our body.
Page 17 In this level, you start to work slower in order to get accustomed to your body and cardiovascular rhythm, besides, you start to know our AB BIKE. Slope level #1 From 2 to 3 times a week. STATIONARY BIKE WITHOUT RESISTANCE 10 MINUTES 1 MINUTE BREAK SHORT FRONT AB...
Page 18 SHORT FRONT AB 1 MINUTE 1 MINUTE BREAK SIDE AB 1 MINUTe 3 MINUTEs BREAK PUSH BIKE Zero resistance 3 MINUTES Remember to drink water and breathe deeply while you are getting over. Feel all the benefits of this great experience. Do not forget to repeat this circuit 2 or 3 times during the week.
Page 19 We gradually increase the exercises and the intensity to strengthen our body and physical condition. Slope Level #2 3 times a week STATIONARY BIKE WITH RESISTANCE INTERVALS 5 minutes, resistance# 2 5 minutes, resistance #4 2 minutes, resistance #6 3 minutes, resistance #2 15 MINUTES 2 MINUTES BREAK COMPLETE FRONT AB...
Page 20 AB SIDE 2 MINUTES 1 MINUTE BREAK SHORT FRONT AB (Increasing frequency) 1 MINUTE 1 MINUTE BREAK STATIONARY BIKE WITHOUT RESISTANCE 5 MINUTES Remember to drink water and breathe deeply while you are getting over. Feel all the benefits of this great experience. Do not forget to repeat this circuit 2 or 3 times during the week.
Page 21 The exercises you already mastered will be intensified in order to have stronger work and bigger rhythm. With this, we will make our body stay healthy. Slope level #3 3 times a week STATIONARY BIKE WITH RESISTANCE INTERVALS 5 minutes, resistance #2 5 minutes, resistance # 5 2 minutes, resistance #8 3 minutes, resistance #2...
Page 22 PUSH BIKE Resistance #3 (suggested) 1 minute flat back 2 minute lifted pelvis 1 minute flat back 4 MINUTES 2 MINUTES BREAK COMPLETE COMBINED AB (increasing frequency) 1 MINUTE 2 MINUTE BREAK STATIONARY BIKE WITHOUT RESISTANCE 5 MINUTES Remember to drink water and breathe deeply while you are getting over. Feel all the benefits of this great experience.
Page 23 Now that you are an expert, you can make variants with the intensity and frequency that better works with you and you can have fun. Also, you can bike some minutes during the week while you are reading, watching TV or listening to music.
Page 25 BASIC PRINCIPLES FOR A BALANCED DIET Nutrition is the set of processes by which the living being uses, transforms and incorporates into its own structures, the substances that receives from the outside world. In this way, the obtained energy, can build and repair the organic structures, regulating the metabolic processes.
Page 26 ADVICES BEFORE STARTING THE PLAN Before starting any diet plan consult your doctor. Combine your diet plan with the constant exercise. Chose low-fat food and reduce your sugar consumption. Do not alternate periods of fasting with abundant food, eat slowly and chew food very well.
Page 27 Below, you will find 2 types of plans to be followed. One is based on the strict menu already established, and the other one, is based on the equivalences in which you can replace your food according to the table that appears at the end important: The maximum amount of oil for seasoning is 40ml.
Page 28 Day 1 Day 2 Day 3 Day 4 Day 5 2 slices of thin 1 cup of papaya 3 egg-white wholemeal bread or cantaloupe 50 g of panela cheese 1 cup of papaya or cantaloupe or 2 nopal tortillas 2 slices of 1 sugar-free, 2 nopals ½...
Page 29 Day 1 Day 2 Day 3 Day 4 Day 5 1 cup of papaya or 2 quesadillas in corn cantaloupe 1 grapefruit tortilla with 2 slices of 2 grill nopals with 1 low fat without ham or turkey breast 50 g of panela cheese 2 scramble eggs with ½...
Page 30 Day 1 Day 2 Day 3 Day 4 Day 5 2 wholemeal 1 egg-white and egg bread slices 2 corn tortilla with mushrooms or 1 cup of quesadillas with spinach or Mexican 3 ham or chicken Grill panela cheese multigrain cereal panela cheese and style egg breast slices...
Page 31 MENU WITH EQUIVALENCE PROGRAM 1000 kcal MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 2 protein portions cereal portion vegetables portions 1 fruit portion 2 protein portion fat portion 2 vegetable portions 1 cereal portion 1 vegetable portions 1 fat portion 1 protein portion 2 vegetable portions 1200 kcal...
Page 32 EQUIVALENCE PROGRAM 1 VEGETABLE PORTION IS EQUIVALENT TO: 1 cup of: chard squash chili red tomato tomato artichoke onion green beans lettuce Carrot alfalfa cabbage asparagus nopal celery cauliflower spinach cucumber cress mushroom squash flower pepper beet chayote huitlacoche leek They can be raw broccoli green bean...
Page 33 1 FAT PORTION IS EQUIVALENT TO: ¼ avocado 5 natural cashews or macadamias 1 spoon of olive, almond, soy, 6 natural nuts canola oil 10 pistachios 1 spoon of light mayonnaise 2 spoons of sunflower seeds 1 spoon of low fat salad dressing 6 green olives 1 spoon of tahina 5 black olives...