Weider WBTL13608.0 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

1

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

2

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

3

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-

4

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

5

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

muscles.

 

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Contents QUESTIONS? Model No. WBTL13608.0 Serial NoMon.-Fri a.m.-6 p.m. MT Sat a.m.-4 p.m. MT On the WEBTable of Contents Important Precautions Speed, accelerate, or stop unexpectedlyTrends in general Never leave the treadmill unattended while itPage Before YOU Begin FrontBack Right SideAssembly Tighten the Upright Bolts yet Lower the Uprights to the floor see the inset drawingSee the two small inset drawings. Using your fingernail Careful to avoid losing the Shock PinPage Make sure that no wires are pinched. Reattach Ceiver so the small cylinder is oriented as shownTreadmill Operation HOW to Plug in the Power CordPRE-LUBRICATED Walking Belt Features of the Console HOW to Turn on the PowerHOW to USE the Manual Mode Select the manual modeInsert the key into the console Set a workout goal if desiredPage Measure your heart rate if desired Avoid moving your hands. WhenAdjust the program settings if desired HOW to USE a Preset ProgramPress the Start button to start the program Follow your progress with the matrix and the displays Select one of the custom programs HOW to USE a Custom Program HOW to USE a Heart Rate Program Select a heart rate programFollow your progress with the matrix and the displays Information MODE/DEMO Mode Optional Chest Pulse SensorHOW to Fold and Move the Treadmill HOW to Move the TreadmillHOW to Lower the Treadmill for USE Troubleshooting Problem The power turns off during useGap between the Magnet and the Reed Switch is Problem The walking belt slows when walked onUnplug the Power CORD. If the walking Key and Unplug the Power CORD. UsingExercise Guidelines Exercise IntensityWorkout Guidelines Exercise FrequencySuggested Stretches Page Part LIST-Model No. WBTL13608.0 Key No. Qty DescriptionQty Description DRAWING-Model No. WBTL13608.0 Exploded DRAWING-Model No Limited Warranty Ordering Replacement PartsIcon Health & Fitness, Inc., 1500 S W., Logan, UT