ProForm 831.24633.0 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 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 Model No Serial No Treadmill ExerciserTable of Contents Important Precautions Page Before YOU Begin Right SideBack Assembly Make sure that the power cord is unpluggedLeg. Firmly tighten the Bolts Frame 86 until the treadmill is com Pletely assembled As shown. Do not overtighten the WheelSole MAY be Damaged When Not Connected PROPERLY, the CONArm is on the indicated side of the Console Operation and Adjustment HOW to Plug in the Power CordPRE-LUBRICATED Walking Belt Features of the Console Console DiagramHOW to Turn on the Power Calorie Goal ProgramsSelect the manual mode HOW to USE the Manual ModeInsert the key into the console Change the incline of the treadmill as desiredHOW to USE a Calorie Goal Program When you are finished, remove the keyMeasure your heart rate if desired Select a calorie goal programInformation MODE/DEMO Mode HOW to USE the Upper Body Arms HOW to Fold and Move the Treadmill HOW to Fold the Treadmill for StorageHOW to Move the Treadmill HOW to Lower the Treadmill for USE Troubleshooting Problem The power turns off during useTop Problem The upper body arms squeak during use Problem The walking belt slows when walked onExercise Intensity Conditioning GuidelinesWorkout Guidelines Exercise FrequencySuggested Stretches Page If a part is missing, call toll-free Key Qty DescriptionExploded R0307A Exploded Drawing C-Model No Exploded Drawing D-Model No Sears, Roebuck and Co., Hoffman Estates, IL DAY Full Warranty