ProForm dtl44941 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. DTL44941 Serial No QUESTIONS?Customer HOT Line Table of Contents Important Precautions Page Right Side Before YOU BeginBack Make sure that the power cord is unplugged AssemblyUprights. Make sure that the Extension Legs remain Pinch the Upright Wire. Firmly tighten the Bolt. AttachLower Tek Screw, without the Round Base Pad, first Page Page HOW to Plug in the Power Cord Operation and AdjustmentPerformant Lubetm Walking Belt Pressbelt. the Speed + button to start the walking Console DiagramSTEP-BY-STEP Console Operation Insert the key into the consoleMeasure your 5 heart rate if de- sired Change the incline of the treadmill as desiredWhenkey. you are finished exercising, remove HOW to USE the Hand Weights HOW 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 Exercise Frequency Conditioning GuidelinesExercise Intensity Workout GuidelinesSuggested Stretches Key Qty Description Part LIST-Model No. DTL44941DTL44941 Limited Warranty HOW to Order Replacement PartsIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT