Healthrider HRCR9155.0 manual Proper Exercise Form, Muscles affected All Major Muscle Groups

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PROPER EXERCISE FORM

The following tips are provided to help you get the most from your exercise routine:

•Always start each exercise session in the standard workout position to warm up.

•You should be able to feel yourself pivot or bend from the hip, not from the back. Don’t round your back as the bar moves forward.

•Always bring the handlebar as close to your stom-

ach or rib cage as possible. If you are new to exercise, don’t extend the bar too far forward for the first few weeks of your exercise program. As your back becomes stronger and more flexible, allow the handlebar to travel farther forward for increased range-of-motion.

•Change grip positions, thumb positions, and toe positions often to add variety, endurance, and bal- ance to each workout.

•Always place the balls of your feet in the centers of the pedals.

STANDARD WORKOUT POSITION

We recommend that you begin every exercise session in this position. As a warm-up, it provides a balanced workout, emphasizing both your upper body and your lower body. Vary the emphasis by pulling more with your arms or pushing more with your legs. Keep your back vertical and straight at all times. You can also vary your hand grip to target certain muscle groups. For example, a wide overhand grip will target your shoulders, a close overhand grip (shown) will target your triceps, and a close underhand grip will target your biceps.

Muscles affected: All Major Muscle Groups

WRIST ROLL

As your strength increases, you’ll want to challenge yourself by toning your forearms even more. Use the wrist roll with either a close or wide overhand grip. As you pull the handlebar toward your stomach, roll your knuckles for- ward with a smooth motion.

Muscles affected: Forearm Flexors

CENTER POST GRIP

Grip the center post high, with one hand above the other. Perform ten rep- etitions. Change your hand positions and perform the same number of rep- etitions. For greater emphasis, try one hand at a time.

Muscles affected: Biceps and Chest

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Contents Model No. HRCR9155.0 Serial No QUESTIONS?Important Precautions Table of ContentsBefore YOU Begin Assembly requires two adjustable wrenches Not included AssemblyTighten the four Nylon Locknuts used in steps 1 Page Page Adjustment and Operation Muscles affected All Major Muscle Groups Proper Exercise FormMuscles affected Forearm Flexors Muscles affected Biceps and ChestMuscles affected Calves and Thighs Muscles affected Shins and CalvesMuscles affected Arms, Upper Back, and Chest Muscles affected Abdomen, Legs, and Lower BackMaintenance and Troubleshooting HOW to Replace the BatteriesHOW to Lubricate the Healthrider Exerciser Conditioning Guidelines Warning HOW to Measure Your Heart RateExercise Intensity Workout GuidelinesSuggested Stretches Exercise FrequencyKey Qty DescriptionKey Qty Description Exploded DRAWING-Model No. HRCR9155.0 Ordering Replacement Parts Limited WarrantyIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT
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