Sears 23949 user manual Suggested Stretches

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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 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.

5. Inner Thigh Stretch

Sit with the soles of your feet together and your knees outward. Pull your feet toward your groin area as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles.

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Contents QUESTIONS? Model No Serial NoCall TOLL-FREE Table of Contents Important Precautions Before YOU Begin Part Identification Chart Assembly Son hold the Frame to prevent it from tippingWhile you complete this step Avoid pinching Wires and avoid Damaging the tabs Do not fully tighten the Screws yetCenter it. Tip It may be helpful to use a Rubber mallet Tip To prevent the wires from falling intoUpright 4, secure the wires with the wire tie Repeat these actions for the Left Upper Body LegRepeat this step for the Left Upper Body Arm 101 Wires Tip Avoid pinching the wires. Press Page Repeat this step on the other side of the elliptical Page Troubleshooting HOW to PUT on the Heart Rate MonitorCare and Maintenance Chest Heart Rate MonitorHOW to USE the Elliptical HOW to Plug in the Power CordHOW to Move the Elliptical HOW to Adjust the Positions of the PedalsHOW to Exercise on the Elliptical HOW to Level the EllipticalVariety, you can turn the pedals in the opposite direction Console Diagram Features of the Console HOW to Turn on the Power HOW to USE the Manual ModeSelect the manual mode Follow your progress with the display When you are finished exercising, unplug the power cord Measure your heart rate if desiredTurn on the fan if desired HOW to USE AN Onboard Workout Select an onboard workoutBegin pedaling to start the workout HOW to USE a SET-A-GOAL Workout Set a calories, distance, or time goalSelect a user Select an iFit workout HOW to USE AN Ifit WorkoutMake sure that the iFit module is inserted in the console Start the workout. See onHOW to Change Console Settings HOW to USE the Sound SystemFCC Information Set the default menu if desiredExit the information mode Check the status of the iFit module if desiredMaintenance and Troubleshooting Console TroubleshootingHOW to Calibrate the Ramp Workout Guidelines Exercise GuidelinesExercise Intensity Exercise FrequencySuggested Stretches Part List Description QtyQty Description Exploded DrawingDrawing Exploded Drawing Ordering Replacement Parts Limited WarrantyIcon Health & Fitness, Inc., 1500 S W., Logan, UT