NordicTrack NTEL4255.2 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 to- ward 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.

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Contents QUESTIONS? Model No. NTEL4255.2 Serial NoCall TOLL-FREE Table of Contents Important Precautions Before YOU Begin Cluded hex keys and your own adjustable wrench AssemblyPage Page Remains on the end of the Handlebar Axle Page HOW to USE the Chest Pulse Sensor HOW to PUT on the Chest Pulse SensorChest Pulse Sensor Troubleshooting Chest Pulse Sensor Care HOW to Operate the Elliptical Exerciser HOW to Move and Level the Elliptical ExerciserExercising on the Elliptical Exerciser Diagram of the Console Features of the Console Pedals as desired HOW to USE the Manual ModeMonitor your progress with the displays Matrix Time displayHOW to USE a Calorie Goal Program Turn on the console. See on Select a preset program HOW to USE a Preset ProgramDesired Use the pace guide to pace your exerciseEnter a target heart rate setting If heart rate pro HOW to USE a Heart Rate ProgramTurn on the console. See on Select a heart rate program Gram 1 is se- lected, the maxi See on Maintenance and Troubleshooting Exercise Intensity Exercise GuidelinesWorkout Guidelines Exercise FrequencyToe Touch Stretch Suggested StretchesHamstring Stretch Calf/Achilles StretchPage Page Key No. Qty Description R0207AExploded Drawing A-Model No. NTEL4255.2 Exploded Drawing B-Model No. NTEL4255.2 Exploded Drawing C-Model No. NTEL4255.2 Limited Warranty HOW to Order Replacement Parts
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