ProForm PMTL39708.0 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

1

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

2

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

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your hips toward the wall. Hold for 15 counts, then relax. Repeat 3

times for each leg. To cause further stretching of the achilles ten-

 

dons, bend your back leg as well. Stretches: Calves, achilles ten-

4

dons 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 but-

 

tocks 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

5

counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip

muscles.

 

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Contents Model No. PMTL39708.0 Serial No QUESTIONS?Mon.-Fri a.m.-6 p.m. MT Sat a.m.-4 p.m. MT On the WEBTable of Contents Important Precautions Cuit breaker to the off position when By an authorized service representative onlyTreadmill until it is properly assembled. See Before YOU Begin Assembly Do not fully fold the Frame yet Make sure that the power cord is unpluggedTouch the Upright do not fully tighten Bolts yet Page Tighten the Bolts yet Nected PROPERLY, the Console MAY Be Damaged When the Power isPage HOW to Plug in the Power Cord Operation and AdjustmentPRE-LUBRICATED Walking Belt Features of the Console Console DiagramHOW to USE the Manual Mode HOW to Turn on the PowerSelect the manual mode Insert the key into the consoleMeasure your heart rate if desired HOW to USE a Preset Workout HOW to USE the Dumbbells Information ModeHOW to Move the Treadmill HOW to Fold and Move the TreadmillHOW to Lower the Treadmill for USE Problem The power does not turn on TroubleshootingProblem The power turns off during use Compatible with GFCI-equipped outletsTop Problem The walking belt slows when walked onProblem Solution Exercise Intensity Exercise GuidelinesWorkout Guidelines Exercise FrequencySuggested Stretches Key No. Qty Description Part LIST-Model No. PMTL39708.0107 Filter Wire Userʼs Manual Exploded Drawing A-Model No. PMTL39708.0 R0509A Exploded Drawing B-Model No. PMTL39708.0 R0509A Exploded Drawing C-Model No. PMTL39708.0 Exploded Drawing D-Model No. PMTL39708.0 R0509A Limited Warranty Ordering Replacement PartsIcon Health & Fitness, Inc., 1500 S W., Logan, UT