Ironman Fitness IM-R7 owner manual Wrist Extensor

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Wrist Extensor

Extend your right arm in front of you with your palm up and your elbow straight. Point your fingertips toward the floor by bending at the wrist. Using your left hand, pull the back of your right hand toward you gently. Hold for 20 seconds; repeat three to five times with each arm.

One-Arm Pectoralis Stretch

Wrist Flexor

Extend your right arm in front of you, palm down, elbow straight. Point your fingertips toward the floor by bending at the wrist. Using your left hand, pull your right palm toward you gently. Hold for 20 seconds; repeat three to five times with each arm.

Piriformis Stretch

Triceps Stretch

Place your right hand behind your head, palm facing your head. With your left hand, grasp your right elbow and pull downward until you feel a stretch in the back of your right arm. Hold for 20 seconds; repeat three to five times with each arm.

Groin (Adductors) Stretch

Stand against an immobile structure like a wall or a tree. While facing the wall, raise your right hand out to your side at chest height, palm against the wall. Turn your body toward the left, away from the wall and your extended arm, until you feel a stretch. Hold for 20 seconds; repeat three to five times with each arm.

Lie on your back. Bend your right knee and lift it halfway to your chest. Grasp your knee with your left hand and pull it toward your left shoulder, keeping both buttocks against the floor. Hold for 20 seconds; repeat three to five times with each leg.

Sitting with your back straight, bring the soles of your feet together. Let your knees lower toward the floor. Hold for 30-60 seconds or until muscles feel looser.

30 Workout Information

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Contents Transition Recumbent Bike Table of Contents Safety Precautions and Tips Assembly A2Rear Main Frame A1Front Main Frame Seat Slide Tools Assembly for Front Stabilizer N2 N7Assembly for Rear Stabilizer Assembly for Front & Rear Main Frame A3 N2Assembly for Upright Post A33 N2 N3 A34 A36Assembly for Seat Slide Adjustment J1 A38Assembly for Seat Cushion Assembly for Left HandlebarAssembly for Back Rest Assembly for Accessory TraysAssembly for Upright Handlebar N11 N9Assembly for Console Use Tool 6mmAssembly for Pedals Important InformationAssembly Adjusting Your Back Rest Position Pull UP Lock Pull Down A11 Release ImportantAssembly Information Console Information Console Buttons Console Functions General Information Changing Between Metric Kilometers and Standard Miles Monitoring Your Heart Rate Target Heart Rate Zone Workout Information ImportantWorkout Iinformation Wrist Extensor Calf Stretch Standing Quadriceps Stretch Achilles Stretch Parts Information ImportantExplodedInformationView Information Warranty Information Important Information