ProForm PFTL43205.0 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 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 ten- dons, bend your back leg as well. Stretches: Calves, achilles ten- 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 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 Model No. PFTL43205.0 Serial No QUESTIONS?Call TOLL-FREE Table of Contents Important Precautions Page Right Side Before YOU BeginBack Assembly 102 Ground Wire Page HOW to Plug in the Power Cord Operation and AdjustmentPRE-LUBRICATED Walking Belt Features of the Console Console DiagramHOW to Turn on the Power HOW to USE the Manual Mode Turn on the fan if desired Measure your heart rate if desiredWhenkey. you are finished exercising, remove Follow your progress with the displays HOW to USE a Trainer ProgramSelect a trainer program Whenkey. the program is completed, removeHOW to Create a Custom Program Select a custom programHOW to USE a Custom Program Information MODE/DEMO Mode HOW to USE the Hand WeightsHOW to Fold the Treadmill for Storage HOW to Fold and Move the TreadmillHOW to Move the Treadmill HOW to Lower the Treadmill for USE Problem The power turns off during use TroubleshootingTop Problem The walking belt slows when walked on Workout Guidelines Conditioning GuidelinesExercise Intensity Exercise FrequencySuggested Stretches Page Part LIST-Model No. PFTL43205.0 Key Qty DescriptionR0106A Limited Warranty Ordering Replacement PartsIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT