ProForm PFEL04900 manual Suggested Stretches

Page 16

SUGGESTED STRETCHES

The correct form for several basic stretches is shown at the right. Move slowly as you stretchÑnever 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.

1

2

3

4

5

16

Image 16
Contents Model No. PFEL04900 Serial No QUESTIONS?Customer HOT Line Table of Contents Important Precautions Before YOU Begin FrontRight Side BackAssembly M8 x 108mm Bolt 79Ð2 Axle Screw 30Ð2Locknut the Incline Bracket must pivot easily Battery clip Be careful not to pinch the wiresIng the wires Drawing. Make sure that the negative endsOn it. Be careful not to confuse the Left Pedal Arm With the Right Pedal Arm not shown look atPosition of the round tube in the inset drawing to Identify the Left Pedal Arm. Next, identify the LeftPage HOW to Adjust the Resistance HOW to USE the Elliptical CrosstrainerExercising on the Elliptical Crosstrainer Using the Upper Body Arms Incline AdjustmentDescription of the Console HOW the Pacer Programs Operate STEP-BY-STEP Console OperationHOW to Select Miles or Kilometers Ful not to pull On the wiresSpeed, time, dis- tance, lap, or calorie modeÑ Repeatedly Measure your heart rate if desiredPulse Sensor TROUBLE-SHOOTING Maintenance and TROUBLE-SHOOTINGConsole TROUBLE-SHOOTING Conditioning Guidelines Exercise IntensityUnconditioned Conditioned Training Zone AGE BEATS/MIN Workout GuidelinesSuggested Stretches Page Part LISTÑModel No. PFEL04900 Key Qty Description89 70 Limited Warranty HOW to Order Replacement PartsIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT