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.

PFEX17930 specifications

The ProForm PFEX17930 is a versatile and innovative exercise bike that caters to fitness enthusiasts seeking an effective and engaging workout experience right from the comfort of their homes. This model is specifically designed to deliver a wide range of features, advanced technologies, and ergonomic characteristics, making it a popular choice among users.

One of the standout features of the ProForm PFEX17930 is its iFit technology. This interactive training platform offers a diverse library of workouts led by professional trainers, providing users with the motivation and guidance needed to achieve their fitness goals. With iFit, users can access global workouts, allowing them to cycle through stunning landscapes while tracking their performance metrics, such as distance, speed, and calories burned.

The PFEX17930 is equipped with a heavy-duty, 14-gauge steel frame that ensures durability and stability during intense workouts. Its adjustable seat allows for a customized fit, accommodating users of varying heights and ensuring comfort during long sessions. The bike also features a multi-grip handlebar, giving riders the option to switch hand positions for added comfort and engagement.

To enhance the workout experience, the ProForm PFEX17930 includes a 7-inch display that provides a clear view of workout stats, making it easy for users to monitor their progress throughout their sessions. The bike features 24 resistance levels, allowing for a wide range of workout intensities, from beginner-friendly rides to more challenging spins for advanced users.

The PFEX17930 also emphasizes user convenience with its space-saving design. It comes with transport wheels, making it easy to move and store when not in use. Additionally, the bike is designed with integrated speakers and Bluetooth connectivity, enabling users to enjoy their favorite music or audiobooks while they pedal.

Finally, the ProForm PFEX17930 includes built-in workout programs tailored for different fitness levels and goals, providing users with structured training options to keep them motivated and focused. With its blend of advanced technology, ergonomic design, and versatile features, the ProForm PFEX17930 stands out as an excellent choice for anyone looking to elevate their home fitness routine.