The JF100 perfect beginners exercise bike from JLL. Cycling is a great way to improve your fitness and lose weight at home . Perfect for a low impact workout at home With JF 100 Excercuse Bike adjustable levels of resistance and many training programmes to keep you motivated this is a perfect way to get back in to shape.

1. TRAINER BIKE
Owner’s Manual

2. Precautions
1) Read all the instructions in this manual and do warm up exercises before using this
equipment.
2) This upright bike is home stationary fitness equipment, and also aerobic training
equipment that can help you to develop your cardiovascular function.
3) Please make sure all parts are not damaged and fixed well before use. The equipment
should be placed on a flat surface when using. Using a carpet or other covering
material on the ground is recommended.
4) Please wear proper clothes and shoes when using this magnetic upright bike; do not
wear clothes that might catch any part of the equipment; remember to tighten the
pedaling straps.
5) Consult your physician and make a suitable exercise schedule before exercise. This is
particularly important to people who are over 35 years old or who have prior medical
history. In order to attain the ideal exercise result, besides executing a suitable amount
of exercise, it is also very important to insist on doing exercise every day.
6) Before exercise, in order to avoid injuring the muscle, warm-up exercise of every
position of the body is necessary. Refer to Warm Up Exercises. After exercise,
relaxation of the body is suggested for cool-down.
7) Keep children and pets away from the equipment while operating the equipment. This
machine is designed for adults only. The minimum free space required for safe
operation is not less than two meters.
8) Do not use this equipment one hour before or after dinner.
9) If you feel any chest pains, nausea, dizziness, or short of breath, you should stop
exercising immediately and consult your physician before continuing.
10) The maximum weight capacity of the user is 100kgs.
Warning: It will be harmful if you disobey the above-mentioned precautions.
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3. Exploded Diagram
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4. Parts List
No.
1
2
3
4
5
6
7
8
9 L/R
10
11
12
13
14
15
16
Description
Main frame
Front stabilizer
Rear stabilizer
Handlebar post
Handlebar
Saddle tube
Saddle
Computer
Pedal
Crank
Front stabilizer end cap
Rear stabilizer end cap
Carriage bolt
Arc washer
Cap nut
Tension cable
Qty
1
1
1
1
1
1
1
1
1
1
2
2
4
8
4
1
No.
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
4
Description
Sensor wire
Connective wire
Allen bolt
Tension control
Flat Washer
Nylon nut
Screw
Pulse wire
Spring washer
Bolt
Handlebar clamp
Foam grip
Cap
Screw
Knob
Bushing
Qty
1
1
4
1
3
3
1
2
2
2
1
2
2
2
1
1

5. Assembly Instructions
Attention:
Please follow these assembly instructions step by step to assemble this upright bike
1. Install the Front and Rear Stabilizers
Fix the front stabilizer (2) and rear stabilizer (3)
to the main frame (1) with the arc washer (14),
cap nut (15) and carriage bolt (13).
2. Install the Handlebar Post
Connect the sensor wire (17) from the main frame (1) to the connective wire (18) from the
handlebar post (4). Put the cable end of resistance cable of tension control (20) into the
spring hook of tension cable (16). Pull the resistance cable of tension control (18) up and
force it into the gap of metal bracket of tension cable (16).Finally, insert the handlebar post
(4) to the main frame (1) and secure with the allen bolt (19) and arc washer (14).
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6. 3. Install the Handlebar
Put the pulse wires (24) through the hole of handlebar post (4) then pull out from the top of
handlebar post (4).Fix the handlebar (5) on the handlebar post (4) with spring washer (25)
and bolt (26). Then put the handlebar clamp (27) on the handlebar (4).
4. Install the Computer
Connect the connective wire (18) and the pulse wire (24) to the wires that come from the
computer (8). And then lock the computer (8) on the computer bracket of handlebar post (4)
with screws (30)
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7. 5. Install the Saddle Post
Attach the saddle (7) onto the plate of saddle post (6) with nylon nut (22) and washers(21).
Insert the saddle post (6) into main frame (1), and lock it with knob (31).
6.Install the Right and Left Pedals
Attach the right and left pedals (9L/R) to the crank (10). The right pedal (9R) should be
threaded on clockwise direction. The left pedal (9L) should be threaded on
counterclockwise direction.
NOTE: The right and left Pedals (9L/R) are marked with “R” & “L”.
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8. Warm Up Exercises
A successful exercise program consists of a warm-up, aerobic exercise, and a cool-down.
Do the entire program at least two and preferably three times a week, resting for a day
between workouts. After several months, you can increase your workouts to four or five
times per week.
Warming up is an important part of your workout, and should begin every session. It
prepares your body for more strenuous exercise by heating up and stretching out your
muscles, increasing your circulation and pulse rate, and delivering more oxygen to your
muscles. At the end of your workout, repeat these exercises to reduce sore muscle
problems. We suggest the following warm-up and cool-down exercises:
Inner Thigh Stretch
Sit with the soles of your feet together with your knees pointing
outward. Pull your feet as close into your groin as possible.
Gently push your knees towards the floor. Hold for 15 counts.
Hamstring Stretch
Sit with your right leg extended. Rest the sole
of your left foot against your right inner thigh.
Stretch toward your toe as far as possible.
Hold for 15 counts. Relax and then repeat with
left leg extended.
Head Roll
Rotate your head to the right for one count, feeling
the stretch up the left side of your neck. Next, rotate
your head back for one count, stretching your chin to
the ceiling and letting your mouth open. Rotate your
head to the left for one count, and finally, drop your
head to your chest for one count.
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9. Shoulder Lift
Lift your right shoulder up toward your ear for one count. Then
lift your left shoulder up for one count as you lower your right
shoulder.
Calf-Achilles Stretch
Lean against a wall with your left leg in front of the right
and your arms forward. Keep your right leg straight and
the left foot on the floor; then bend the left leg and lean
forward by moving your hips toward the wall. Hold, then
repeat on the other side for 15 counts.
Toe Touch
Slowly bend forward from your waist, letting your
back and shoulders relax as you stretch toward your
toes. Reach down as far as you can and hold for 15
counts.
Side Stretch
Open your arms to the side and continue lifting them
until they are over your head. Reach your right arm
as far upward toward the ceiling as you can for one
count. Feel the stretch up your right side. Repeat this
action with your left arm.
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