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

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 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 tendons, bend your back leg as well. Stretches:

Calves, achilles tendons 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.

NCTL11990 specifications

The NordicTrack NCTL11990 is a standout exercise machine designed for fitness enthusiasts looking to enhance their home workout experience. This innovative treadmill combines advanced technology with user-friendly features to create an effective platform for cardiovascular training and weight loss.

One of the main features of the NCTL11990 is its robust motor, which delivers impressive power and durability. The machine is equipped with a high-quality Commercial Plus motor, ensuring smooth and consistent performance, even during intense workouts. With a maximum speed of 12 mph, users can easily switch between walking and running to suit their fitness levels.

The NCTL11990 also boasts a generous running surface, measuring 22 inches by 60 inches. This spacious design accommodates users of all stride lengths, allowing for a comfortable and safe running experience. The cushioned deck provides excellent shock absorption, reducing the impact on joints and minimizing the risk of injury.

An integrated feature that enhances workout variety is the incline capability. Users can adjust the incline up to 15% to simulate outdoor terrain and amplify the intensity of their runs. This feature not only diversifies workouts but also targets different muscle groups, contributing to overall strength and endurance.

In terms of technology, the NordicTrack NCTL11990 is equipped with a vibrant 10-inch touchscreen display. This interactive console provides access to a wide range of workouts, including both live and on-demand classes via iFit, NordicTrack’s popular fitness platform. iFit offers users personalized training sessions, allowing them to follow expert trainers from the comfort of their homes.

Another notable characteristic of the NCTL11990 is its integrated Bluetooth connectivity. This functionality enables users to connect their devices for tracking stats, playing music, or accessing fitness apps. The built-in speakers enhance the overall workout experience, making it more enjoyable and engaging.

Furthermore, the machine’s foldable design allows for easy storage, making it an ideal choice for those with limited space. With its combination of power, versatility, and cutting-edge technology, the NordicTrack NCTL11990 stands out as an exceptional treadmill that caters to a wide range of fitness needs, promising users an effective and motivating workout experience.

NordicTrack NCTL11990 user manual Suggested Stretches

Models: NCTL11990