Greenmaster UB5 manual Stretching Routine, Warm up and cool down

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30MOMENTUM UB5 UPRIGHT BIKE

STRETCHING ROUTINE

Warm up and cool down:

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 warm-up and cool-down exercises on the following pages:

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.

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.

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.

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.

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.

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.

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, and then repeat on the other side for 15 counts.

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Contents
Momentum UB5 Upright Bike Preassembly Contents Checklist Hardware Comparison Chart Hardware chartParts List Description Qty Order NoUB5-085 Parts Diagram Parts Diagram Parts Diagram Assembly Step7070 8mm Wrench Assembly 72 76 Assembly 8562 Step Level Adjustment Level AdjustmentSeat Height Adjustment Seat Height AdjustmentTIME/WATTS Preset Programs Stop SPEED/RPMDISTANCE/PACE Enter Buttons and Functions StopStart ModeP1 to P12 Programs Selection Procedure P1 Manual P2 GoalP3 Random P4 Interval P5 X-COUNTRYP6 Watt Control P8 Racing P9 HRC FAT BurnP10 HRC Interval P11 HRC Endurance P12 PersonalImportant Steps Before beginningAGE in Years Target Heart RateFinding your pulse Aerobic exerciseMuscle Chart Targeted muscle groupsStretching Routine Warm up and cool downPage Greenmaster Industrial Corp
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