WARM UP & COOL DOWN STRETCHES

Stretches can help improve flexibility and relieve the tightness in muscles that results from repetitive sport movements that require a limited range of motion. 10 to 12 minutes of daily stretching is recommended. This can be done when warming up or cooling down. When performing these stretches, your movements should be slow and smooth, with no bouncing or jerking. Move into the stretch until you feel a slight tension, not pain, in the muscle and hold the stretch for 20 to 30 seconds. Breathe slowly and rhythmically. Be sure not to hold your breath. Remember that all stretches must be done for both sides of your body.

1. Quadriceps Stretch

Stand close to a wall, chair or other solid object. Use one hand to assist your balance. Bend the opposite knee and lift your heel towards your buttocks. Reach back and grasp the top of your foot with the same side hand. Keeping your inner thighs close together, slowly pull your foot towards your buttocks until you feel a gentle stretch in the front of your thigh. You do not have to touch your buttocks with your heel. Stop pulling when you feel the stretch. Keep your kneecap pointing straight down and keep your knees close together. (Do not let the lifted knee swing outward.)

Hold the stretch for 20 to 30 seconds. Repeat for the other leg.

2. Calf and Achilles Stretch

Stand approximately one arms length away from a wall or chair with your feet hip-width apart. Keeping your toes pointed for- ward, move one leg in close to the chair while extending the other leg behind you. Bending the leg closest to the chair and keeping the other leg straight, place your hands on the chair. Keep the heel of the back leg on the ground and move your hips forward. Slowly lean forward from the ankle, keeping your back leg straight until you feel a stretch in your calf muscles.

Hold for 20 to 30 seconds. Repeat for the opposite leg.

3. Overhead/Triceps Stretch

Stand with your feet shoulder width apart and your knees slightly bent. Lift one arm overhead and bend your elbow, reaching down behind your head with your hand toward the opposite shoulder blade. Walk your fingertips down your back as far as you can. Hold this position. Reach up with your opposite hand and grasp your flexed elbow. Gently assist the stretch by pulling on the elbow.

Hold for 20 to 30 seconds. Repeat for the opposite arm.

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Fitness Quest NBP01060-2 manual Warm UP & Cool Down Stretches, Quadriceps Stretch, Calf and Achilles Stretch
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NBP01060-2 specifications

The Fitness Quest NBP01060-2 stands out in the realm of fitness equipment, providing an innovative and user-friendly experience for fitness enthusiasts of all levels. This multi-functional workout machine is designed to offer a full-body workout while being compact enough to fit into various home environments. Its aesthetic appeal is complemented by its sturdy construction, ensuring durability and stability during use.

One of the main features of the NBP01060-2 is its versatility. This machine incorporates various workout options, allowing users to perform exercises such as squats, bench presses, leg extensions, and more, all within a single unit. This multifunctionality is perfect for individuals looking to maximize their workout time while minimizing the space they need for equipment.

The NBP01060-2 is equipped with adjustable features, ensuring that it caters to a wide range of user heights and fitness preferences. The adjustable seat and back rest allow for personalized settings, enabling an ergonomic fit that contributes to proper form and reduces the risk of injury. Additionally, the machine features a sturdy frame, crafted from high-quality steel, which supports weights up to a certain limit, making it suitable for both beginners and advanced users.

The technology integrated into the Fitness Quest NBP01060-2 enhances the overall workout experience. It features a user-friendly console that tracks workout metrics such as time, repetitions, and calories burned, providing motivation and promoting goal setting. The console is designed to be easy to read and navigate, making it simple for users to monitor their progress.

Another notable characteristic of the NBP01060-2 is its safety features. The equipment is designed with safety in mind, featuring locking mechanisms to keep weights secure during workouts. This is particularly important for users engaged in heavy lifting.

In summary, the Fitness Quest NBP01060-2 is a well-rounded workout machine that combines versatility, adjustability, and technology, making it an ideal choice for those seeking an effective and efficient fitness solution at home. Its robust design and user-friendly features ensure that it can accommodate users of all fitness levels, making it a valuable addition to any home gym. Whether you are aiming to build strength, improve overall fitness, or maintain your health, the NBP01060-2 is tailored to help achieve these fitness goals.
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