NordicTrack NTEL4255.1 user manual Suggested Stretches, Toe Touch Stretch, Hamstring Stretch

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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 ten- dons, bend your back leg as well. Stretches: Calves, achilles ten- dons, 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 but- tocks as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Quadriceps and hip muscles.

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Contents Model No. NTEL4255.1 Serial No QUESTIONS?Call TOLL-FREE Table of Contents Important Precautions Before YOU Begin Cluded hex keys and your own adjustable wrench AssemblyPage Calf/Achilles Stretch Suggested StretchesToe Touch Stretch Hamstring StretchPage Remains on the end of the Handlebar Axle Page HOW to PUT on the Chest Pulse Sensor HOW to USE the Chest Pulse SensorChest Pulse Sensor Troubleshooting Chest Pulse Sensor Care HOW to Move and Level the Elliptical Exerciser HOW to Operate the Elliptical ExerciserExercising on the Elliptical Exerciser Diagram of the Console Features of the Console HOW to USE the Manual Mode Turn on the console. See on Select a custom program HOW to Create and USE a Custom ProgramWill automatically turn off Use the pace guide to pace your exercise HOW to USE a Preset ProgramTurn on the console. See on Select a preset program Start the programTurn on the console. See on Select a heart rate program HOW to USE a Heart Rate ProgramPut on the chest pulse sensor or hold Handgrip pulse sensor See on Maintenance and Troubleshooting Exercise Frequency Exercise GuidelinesExercise Intensity Workout GuidelinesMeasure your heart rate if desired Pulse disPage Key No. Qty Description R0108AExploded Drawing A-Model No. NTEL4255.1 Exploded Drawing B-Model No. NTEL4255.1 Exploded Drawing C-Model No. NTEL4255.1 Limited Warranty HOW to Order Replacement Parts
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