Healthrider HRCR91082 manual Proper Exercise Form, Muscles affected All Major Muscle Groups

PROPER EXERCISE FORM

On the following pages are exercise guidelines and photographs of the positions that you can use to get the maximum benefit from the HEALTHRIDER®.

•Always start each exercise session in the standard workout position to warm up.

•Pivot or bend from the hip—not from the back. Don’t round your back as the bar moves forward.

•Center the balls of your feet on the pedals.

•Always bring the handlebar as close as possible to your torso. Don’t extend the bar too far forward for the first few weeks of exercise. Then allow the handlebar to travel farther forward for increased range of motion.

•Change grip positions and toe positions often to add variety and balance to each workout.

•Place your thumbs next to the first finger or wrapped around the handlebar. Change thumb position during each workout session for greater forearm endurance.

1 STANDARD WORKOUT POSITION

We strongly recommend that you begin every exercise session in this posi- tion. As a warm-up, it provides a balanced workout, distributing the empha- sis between upper and lower body. Vary emphasis by pulling more with the arms or pushing more with the legs. Keep your back vertical and upright at all times. You should also vary your hand grip to target certain muscle groups. For example, a wide overhand grip will target your shoulders; a close overhand grip (shown) will target your triceps; and a close underhand grip will target your biceps.

Muscles affected: All Major Muscle Groups

2 WRIST ROLL

As your strength increases, you’ll want to challenge yourself by toning your forearms even more. Use the wrist roll with either the close or wide over- hand grip. As you pull the handlebar toward your stomach, roll your knuck- les forward in a smooth motion.

Muscles affected: Forearm Flexors

3 CENTER POST GRIP

Grip the center post high with one hand above the other. Perform ten repe- titions. Change your hand positions and perform the same number of repe- titions. For greater emphasis try one hand at a time.

Muscles affected: Biceps and Chest

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