Healthrider HRTL34306.1 manual Suggested Stretches

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SUGGESTED STRETCHES

The correct form for several basic stretches is shown at the right. Move slowly as you stretch—never bounce.

1. Toe Touch Stretch

Stand with your knees bent slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach down toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Hamstrings, back of knees and back.

2. Hamstring Stretch

Sit with one leg extended. Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg. Reach toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Hamstrings, lower back and groin.

3. Calf/Achilles Stretch

With one leg in front of the other, reach forward and place your hands against a wall. Keep your back leg straight and your back foot flat on the floor. Bend your front leg, lean forward and move your hips toward the wall. Hold for 15 counts, then relax. Repeat 3 times for each leg. To cause further stretching of the achilles tendons, bend your back leg as well. Stretches: Calves, achilles tendons and ankles.

4. Quadriceps Stretch

With one hand against a wall for balance, reach back and grasp one foot with your other hand. Bring your heel as close to your buttocks as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Quadriceps and hip muscles.

5. Inner Thigh Stretch

Sit with the soles of your feet together and your knees outward. Pull your feet toward your groin area as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles.

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Contents QUESTIONS? Model No. HRTL34306.1 Serial NoCall TOLL-FREE Table of Contents Important Precautions Page Before YOU Begin Make sure that the power cord is unplugged AssemblyPage Washer 9 do not tighten the Colored Patch Frame Bolt yet Outer side of the Frame Spacer facingPage Top View Operation and Adjustment HOW to Plug in the Power CordPRE-LUBRICATED Walking Belt Console Diagram Features of the ConsoleHOW to Turn on the Power HOW to USE the Manual Mode Measure your heart rate if desired HOW to USE a Speed Program Select one of the four speed programsWhenkey. you are finished exercising, remove HOW to Fold and Move the Treadmill HOW to Fold the Treadmill for StorageHOW to Move the Treadmill HOW to Lower the Treadmill for USE Problem The power turns off during use Maintenance and TroubleshootingProblem The walking belt slows when walked on Exercise Intensity Conditioning GuidelinesWorkout Guidelines Exercise FrequencySuggested Stretches Qty Description R0806AOrdering Replacement Parts Exploded Drawing A-Model No. HRTL34306.1 R0806A Exploded Drawing B-Model No. HRTL34306.1 R0806A Exploded Drawing C-Model No. HRTL34306.1 R0806A Exploded Drawing D-Model No. HRTL34306.1 R0806A Limited Warranty