ProForm PFEL39032 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 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 counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles.

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Contents Model No. PFEL39032 Serial No QUESTIONS?Table of Contents Important Precautions Front Before YOU BeginLeft Side BackAssembly Make sure Wire harnessesDo not get PinchedPage Page HOW to Adjust the Pedals HOW to USE the Elliptical CrosstrainerHOW to USE the Handlebars HOW to Exercise on the EllipticalFeatures of the Console HOW to USE the Manual Mode Turn on the consoleLower sec- tion of the large Turn on the fan if desired HOW to USE a Smart Program Select one of the Smart programsBegin pedaling to start the program HOW to Connect Your CD PLAYER, VCR, or Computer AudioCable HOW to Connect Your Computer HOW to Connect Your Home StereoHOW to Connect Your VCR Press the play button on your CD player or VCR Return to the elliptical crosstrainer and begin pedaling HOW to USE Programs Directly from OUR WEB SiteBattery Replacement Maintenance and TroubleshootingHOW to Level the Elliptical Crosstrainer Handgrip Pulse Sensor TroubleshootingExercise Intensity Conditioning GuidelinesWorkout Guidelines Exercise FrequencySuggested Stretches Qty Description Part LIST-Model No. PFEL39032R1104A HOW to Order Replacement Parts Limited WarrantyIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT