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Verfügbare Sprachen
Verfügbare Sprachen
BIOMETRY
EN
Tilting the handlebars
The tilt of the handlebars of your home trainer can be adjusted. Loosen the screws underneath the cockpit and set it
in the optimum position. Then tighten the screws again so that the handlebars do not slip!!
Training variations
In order to increase the strain on the thigh and buttock muscles, emphasise your steps on the pedals. In order to
achieve increased training of the back of the thighs, emphasise pulling the pedals with the loop upwards.
Furthermore you will have the opportunity to simulate a mountain ascent with high pedal resistance. In this training
the stomach and back muscles, upper body and shoulder muscles will be included as well as leg muscles.
Training recommendation
Always remember the stretching exercises afterwards in order to avoid injuries and muscle ache.
4 week training plan for beginners on the home trainer
Tip: From the 5th week increase the duration of the exercise intervals until you can run for 20 to 30 minutes without
interruption. Ensure that you training pulse is approx. 60 - 65% of your maximum pulse frequency in the fi rst 8 weeks
and does not exceed 75%.
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