FRENCH FITNESS

Safety Instructions

(Please read carefully that the irregular use may lead to personal injury!)

1. Make sure that the cushion height adjustment knob is fixed properly, and does not interfere with the range of movement during movement.
2. Please keep the children and pets away from the product.
3. Do not extend any objects or body parts into any opening of the bike.
4. The weight of the user shall not exceed the maximum weight bearing.
5. Must wait for the flywheel and foot pedal to stop turning if not comply may lead to loss of control and serious injury.
6. If you feel any uncomfortable such as dizziness or breathing difficulties, please gradually stop stepping on it and get off carefully.
7. Do not turn the foot pedal by hand and not touch any rotating machinery that may cause physical damage.
8. Keep your body hydrated throughout the ride as needed.
9. Please use the equipment as indicated in the instructions, warm up well before you exercise.
10. Do not exercise at a higher speed and intensity without a preliminary determination of the baseline fitness level and a doctor. Notice body state, posture and establish controllable speed before trying any high-intensity short sprint.
11. Please wear professional cycling clothes or tight sportswear, and wear sports shoes, pull tight foot cover to avoid being pulled by the equipment, involved in sports injuries.
12. Do not use products without suitable shoes. Do not use products barefoot.
13. Incorrect or excessive training may cause injury.
14. Please check the bike is loose or damaged before each use.
15. Do not modify the vehicle or use non-original accessories, do not open the casing to avoid damage to the equipment.
16. Patients with hypertension and heart disease, lumbar disease, pregnant women, mobility difficulties, please obtain the doctor's consent.
17. If you feel dizziness or chest pain during the exercise, please stop exercising immediately and go to the hospital for examination.
18. Stop using it immediately when the product is broken.
19. This product is not used for medical rehabilitation purposes.
20. Please use the product on a flat, clean ground.
21. Please perform regular preventive maintenance.
22. Do not expose product in wet environment. This product is not suitable for outdoor use or in any wet environment.
23. The product is designed for household non-medical fitness devices, with a maximum load of 150kg.
24. During exercise, the inertia wheel and foot pedal stop turning before getting off or if emergency braking is not observed, it may lose control and get hurt.
25. Turn the component knob to the right to tighten to lock the corresponding device component.
26. When using the bicycle screen bracket, the equipment needs to be placed in the center to prevent the device from falling off.
27. The foot must be put into the foot rubber sleeve, tighten the bandage to avoid the danger caused by the foot pedal.

Daily Maintenance

1. Spinning bikes should be placed on a dry, ventilated, flat ground. If not use for a long time, need to cover the car cover, to keep the machine clean and tidy.
2. After exercise, dry the sweat on the frame. Do not wipe with a wet cloth to avoid rust.
3. Check whether the belt plate is cracked or deviated, adjust or replace the belt in time; clean the belt groove regularly to prevent the belt from jumping or moving out of the slot.
4. Check frequently whether the screws in all parts of the car body are loose or fall off, and they should be tightened or replaced in time.
5. Check frequently whether the resistance knob is loose or falls off, and whether the resistance value is reasonable, so as to calibrate the resistance value in time.
6. Check frequently whether the screws between the foot and the crank are loose and tighten them in time.
7. Check frequently whether the cushion is loose and should be tightened in time. Please wipe the pad with cotton cloth to keep the pad dry.
8. For the long-term use of this product, please wipe dirt regularly. At the same time, please do not directly water or wipe with gasoline, grinding powder. Otherwise, it may cause cracks, electric shock or fire in parts or bodies; use a dilute neutral detergent for maintenance.

Reminder

Ask your physician before starting any exercise. This is particularly important for individuals over 35 or with preexisting health problems. Read all the instructions before using any device.

Product Introduce

The bicycle includes the following components:

• Water cup rack
• Instrument lift pipe
• Emergency brake handle
• Armor adjustment pull pin
• Main Frame
• Pedal
• Moving wheel
• Phone/Ipad holder
• Handrail
• Seating washer
• Seat cushion adjust the knob
• Seat lift
• Seat cushion adjustment pull pin
• Winch
• Adjusting pedal

Product Details:

Product model: FF-MIC20

Product Size: 1310*535*1295mm

Product N.W: 60 kg

Product G.W: 67 kg

Parts List

The following parts are included:

• A: The forefoot tube
• B: Front foot cover
• C: The rearfoot tube
• D: Back foot cover
• E: Instrument lift pipe
• F: Water cup rack
• G: Seating lift adjust tube
• P: Pedal
• H: Armor assembly
• Z: The seating (seat cushion)

Installation Instructions

Forefoot Tube Installation

Find the front foot pipe A and B in the package. Remove the 10 * 40 bolt for the front foot. Lock the front foot pipe A through the main frame. Then, tilt the front foot cover B onto the front foot pipe of A and secure it with 24.2 * 35 self-tapping screws through the front foot.

Rear Foot Tube Installation

Find the C rear foot and D rear foot cover in the packaging. Remove the two 10 * 45 bolts for the rear foot, then remove the 10 * 80 bolt for the rear foot. Lock the C back foot through the main frame. Then, tilt the machine and use two 4.2 * 35 self-tapping screws through the front foot to lock the D rear foot cover.

Adjust Tube Installation

Find the E instrument pipe. Pass the main signal line through the instrument pipe. Pull out the front armrest adjustment pin and plug the E instrument tube into the front fixing pipe of the main frame. Find the G cushion lifting tube, pull out the adjusting pin, and insert the G cushion tube into the rear pipe after the main frame. Attach the Z cushion to the cushion tube with a 13# wrench.

Install the Armrest

1. Find the H handrail assembly. Connect the main signal line of the E instrument pipe to the B armrest assembly. Ensure the pin is not skewed; gently buckle it to avoid damaging the pin. Use 4 half-head socket bolts (4 M8 * 12) through the E instrument pipe to lock the H armrest assembly. Use the 5# socket wrench to lock the bolts.
2. Find the F water cup holder. Lock the 5 inner hexagon bolts (M6 * 12) and 6 flat pads (6 * 16) onto the H armrest assembly. Secure it to the H armrest assembly and tighten with the 5# inner hexagon wrench.

Pedal Installation

Find the P pedals (L and R). Rotate the left pedal (L) counter-clockwise with the main frame. Rotate the right pedal (R) clockwise. Lock the pedals with a 15# wrench.

Use Adjustment Instructions

How to Find the Right Cycling Posture

1. Seat Height

Keep your feet together, stand straight on the side of the frame. Adjust the seat cushion to the same height as your hip joint (as shown in Figure 1). Then, sit on the seat cushion and pedal with your heel. Stop at the 6 o'clock position; your legs should be fully straight (as shown in Figure 2).

2. Front and Rear Position of Seat Cushion

Put your right foot shoe into the pedal. Step on the pedal and stop it at the 3 o'clock position. Ensure the front of your knee joint and the foot pedal are aligned on a vertical line; this is the correct position (as shown in Figure 3).

3. Set the Appropriate Armrest Height

Each user can set the appropriate handrail height according to their own height and cycling experience. We suggest: For novice users (Figure 4), the armrest height should be slightly higher than the seat cushion. For experienced users (Figure 5), the armrest height and seat cushion should be parallel or slightly below the seat cushion. For users with lumbar muscle strain and lumbar spine disease, it is recommended to adjust the handrail to a higher position when riding, with the consent of a doctor.

4. The Handle

During cycling, the coach will indicate the corresponding handle position, which is the appropriate position of the handrail, as shown in the figure. The positions are labeled as '1 The first seat' and '2 The second seat'.

5. Seat Angle Adjustment

Use the 13# open wrench to slightly rotate the nuts on both sides of the bottom of the cushion (Figure 6). Press the cushion head down with your hand and adjust to a more comfortable angle. It is recommended to adjust the cushion head down slightly. Lock the left and right nuts of the bottom.

Suggestion: If your buttocks feel slightly uncomfortable during riding, you can adjust the seat cushion down.

6. Adjust the Cushion Before and After

Turn the knob 1-2 laps. You can move the cushion back and forth and then fix it in a position suitable for your use. Lock the knob in the right direction.

7. Emergency Brake Bars Used

Press the STOP red emergency brake with one hand downwards. The bicycle flywheel will stop running. Releasing the rear emergency brake handle will allow the built-in spring force to return it.

8. Bicycle Level Adjustment Instructions

If the bike shakes slightly during use, please adjust the four foot pads under the front and rear horizontal pipes. Adjust the elevation up or down after rotation to keep the bike horizontally.

9. Adjust About the Handrail Height

As shown in the figure, rotate the L-shaped pull pin counterclockwise to loosen it (refer to the 2-3 figure). Then, pull the pin out with one hand and move the armrest instrument up and down with the other hand. You can adjust the height to a comfortable position for your movement. After fixing, lock the pull pin clockwise.

Note: When adjusting the instrument tube, do not exceed the "STOP" mark on the instrument tube.

10. Adjust the Cushion Up and Down

Adjust the height of the cushion pipe up and down. Rotate the knob against the clockwise direction 2-3 times, then pull the handle out with one hand and move the cushion up and down with the other hand. You can adjust the cushion to a comfortable height for your movement. After fixing it, lock it clockwise by pulling the pin.

Note: Do not exceed the "STOP" mark on the cushion tube when adjusting the cushion tube.

Instructions of the Electronic Watch

1. The Electronic Balance Sheet Mainly Displays the Instructions

Show Full View

• Outer ring with 24 effect lights.
• Display "heart rate" in "bpm".
• Display the "LEVEL" resistance level.
• Display the motion data: Speed, Time, Distance, Calories.
• Display the Bluetooth connection status.

Rotation Mode

• Each data is rotated and switched every 3 seconds.
• Small window numbers display the "LEVEL" resistance level.
• Main window digital rotation shows "speed", "time", "distance", "calories".
• The Bluetooth light indicates the Bluetooth connection status. The connection is on or not connected.
• The motion outer ring is all lit by default.

Lock Mode

• Short press the knob to switch display mode, locking the data you need to see.
• The main window can lock the display data: "speed", "time", "distance", "road".
• Small window numbers display the "LEVEL" resistance level.
• The motion outer ring is all lit by default.

2. Main Operation Instructions of Electronic Sheet

Sleep Wake Up

• Dormant state: displayed off.
• Short-press the knob or detect the cycling movement; the knob wakes up.

Press the Button

• No operation or movement: the knob becomes dormant after 3 minutes.
• Dormant state: short press the knob to wake up the device.
• Wake-up state: short press the knob to enter the movement state.
• Movement state: short press the knob to switch the display mode.
• Movement state: long press the knob "2S" to reset the data into the wake-up state. When pressing the knob, a buzzer indicates it.

Rotation Button

• Rotate clockwise to increase the resistance.
• Rotate counterclockwise to reduce the resistance.
• Turn the knob; there are buzzer tips.
• Movement state: short press the knob to switch the display mode.
• Movement state: long press the knob "2s" to reset the data into the wake-up state. When pressing the knob, a buzzer indicates it.

3. The Data Display of the Electronic Watch

Download the APP Instructions

1. Scan the QR code below and choose to download the YIFITAPP according to your mobile phone system type.

2. Download and install, and complete the registration and login.

3. Follow the APP prompts to guide the connected device to use.

[QR code for YIFITAPP download]

Start Guide

Stretch Motion Recommendation

The chart lists the correct posture for several basic stretching movements. Do stretching movements slowly, not suddenly.

1. Touch Your Toes

When standing, knees are slightly curved, and hips bend forward slowly. Relax your back and shoulders as your hands touch your toes down as gently as possible. Hold for 15 seconds before relaxing. Repeat three times. Stretches: hamstrings, medial knee, and back.

2. Start with Stretching

Sit down with one leg forward. Hold the sole of the other foot towards your body and place it on the inner thigh of the extended leg. Touch your toes as gently as possible. Relax for 15 seconds and repeat three times on each leg. Stretches: hamstrings, lower back, and groin.

3. Shank / Ankle Extension Exercises

Stand with legs apart, lean forward, and place hands against a wall. The back leg should be pushed straight with the foot flat on the floor. The front leg is bent, and your front hips move forward towards the wall. Hold for 15 seconds before relaxing. Perform on each leg three times to further extend the Achilles tendon. You can also bend the hind legs simultaneously. Stretches: calf, Achilles tendon, and ankle.

4. Triceps Extension Exercises

Stand with one hand on the wall for balance, and the other hand holding your foot back. Keep your heels as close to your hips as possible. Hold for 15 seconds before relaxing. Repeat the movements for each leg three times. Stretches: quadriceps and hip muscles.

5. Inner Thigh Extension

In a sitting position, use inner thigh stretches. Place the sole of one foot opposite the other, with the knee valgus (outward). Pull your feet as close to your groin as possible. Hold for 15 seconds before relaxing. Repeat the above action three times. Stretches: quadriceps and hip muscles.

How to Improve the Effect of Exercise

Like muscle exercise, aerobic exercise requires more blood flow and a higher heart rate, improving cardiovascular system function. Heart rate is generally judged by your pulse reading. Your pulse is safe and effective when between 87% and 72% of your maximum heart rate, which is called the training target area. Training targets should be gradually improved by making a training plan, exercising at least 3-4 times a week for 15-20 minutes.

Warning: Do not try to exercise beyond the target heart rate. Progress gradually. If you have a history of health issues, exercise under the guidance of a doctor. For individuals over 35-40 years without prior training, we advise consulting a doctor. Remember to include a few minutes of warm-up and cool-down time (as shown in Figure B).

Figure B illustrates the exercise target range, showing static heart rate, warming-up, cool-down, and the time duration (15-25 minutes) within the target heart rate zones (55% to 85% of MAX).

Methods for Maintenance and Troubleshooting

1. Regularly check whether the bolts and nuts of each part are fastened, whether the adjustment knob is locked, whether the rotating part is flexible, and whether there are worn or damaged parts. Ensuring these parts are in good condition guarantees the safety of the equipment.
2. If worn or damaged parts are found, they should be immediately removed or sent to the maintenance center for repair. The equipment can be used after repair.
3. Keep the equipment clean, but do not wipe with acidic, alkaline, or organic solutions.

Fault and Troubleshooting Method