NordicTrack 4200 R user manual Assembly, Suggested Stretches

ASSEMBLY

SUGGESTED STRETCHES

The correct form for several basic stretches is shown at the right. Move slowly as you stretch—never bounce.

Assembly requires two people. Set the treadmill in a cleared area and remove all packing materials. Do not dispose of the packing materials until assembly is completed. Assembly requires the included allen wrench

and your own flat-bladed screwdriver , wire cutters , and adjustable

spanner .

Note: The underside of the treadmill walking belt is coated with high-performance lubricant. During shipping, a small amount of lubricant may be transferred to the top of the treadmill or the shipping carton. This is a normal condition and does not affect treadmill performance. If there is lubricant on top of the walking belt or foot pads, simply wipe off the lubricant with a soft cloth and a mild, non-abrasive cleaner.

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.

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WARNING: Do not plug in the power cord until the treadmill is completely assembled.

1.Slide the treadmill out of the box. Insert the three Cage Nuts (96) into the three indicated holes in the treadmill.

To insert each Cage Nut (96), first hook one side of the Cage Nut into the hole and then use a flat-bladed screw- driver to press the other side into the hole, as shown.

2.With the help of a second person, carefully raise both Uprights (99) to a vertical position. Press the Latch Knob Sleeve (111) into the left Upright and hold the Latch Knob Spacer (112) against the left Upright.

Remove the Latch Knob (113) from the Latch Pin (107). Make sure that the Latch Pin Collar (109) and the Spring

(110)are on the Latch Pin. (Note: If there are two Latch Pin Collars, place one on each side of the Spring.) Insert the Latch Pin into the Latch Knob Sleeve (111) and the Left Upright (99).

Tighten the Latch Knob (113) onto the Latch Pin (107).

3.With the help of a second person, raise the Walking Platform (24) to the storage position and make sure that the latch pin is engaged as described on page 25.

Position the Base Plate (91) on the treadmill as shown. Attach the Base Plate with the three Base Plate Screws (92). Note: It may be helpful if a second person tips the treadmill slightly as you tighten the Screws.

If the treadmill rocks slightly, turn one or both of the Levelling Feet (127) under the Uprights (99) until the rocking motion is eliminated. Carefully lower the Walking Platform (24) to the floor as described on page 26.

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96
	96
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	99
113	112
	110
	107
	111
	109
3	24
	92
127	99
91	127

2. Hamstring Stretch

Sit with one leg extended. Bring the sole of the opposite foot to- ward 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 buttocks 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.

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