Hand Positions, Riding Positions | Star Trac 7040 instruction

HAND POSITION

Spinner® Velo XT

O W N E R ' S M A N U A L

HAND POSITIONS

The Spinning® program is a simple and effective way to get the fitness results you want. Following are the three hand positions used in the Spinning program.

HAND POSITION 1 can be used for warm-up,cool-down and light to moderate intensity seated flats. Form loose fists and rest the outsides of your hands on the handlebars. Keep your elbows and shoulders relaxed.

2 is used at all

times except out-of-the-saddle climbs. This position provides a stable foundation and opens the lungs to facilitate breathing.

HAND POSITION 3 is only used for out-of-the-saddle climbs. Lightly grasp the ends of the handlebars, wrap your fin- gers around them and place your thumbs over the ends.

RIDING POSITIONS

Here’s an overview of the core movements that form the foundation of the Spinning program.

SEATED FLAT

(HAND POSITION 1 OR 2) This basic movement builds strength and stamina.

SEATED CLIMB

(HAND POSITION 2) This movement tones and strengthens the gluteals and hamstrings.

STANDING FLAT/RUNNING

(HAND POSITION 2) This movement is performed out-of-the-saddle using light to moderate resist- ance. “Running” develops core strength and increases endurance.

STANDING CLIMB

JUMPS

(HAND POSITION 3) This out-of-the- saddle climb incorporates high resistance to strengthen and define the legs.

(HAND POSITION 2) Jumps are performed by moving off and on the saddle with smooth, controlled movements. Jumps develop overall strength, hone reaction time and improve balance.