Pro-Form 510E User Manual page 5

SUGGESTED STRETCHES
The correct form for several basic stretches is shown at the
right. Move slowly as you stretchÑnever 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 for-
ward 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 out-
ward. 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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ASSEMBLY
Assembly requires two persons. Place all parts of the elliptical exerciser in a cleared area and remove the
packing materials. Do not dispose of the packing materials until assembly is completed.
Assembly requires the following tools: the included allen wrench, a phillips screwdriver
an adjustable spanner , a rubber mallet
As you assemble the elliptical exerciser, use the drawings below to identify the small parts used in assembly.
The number in parentheses below each drawing refers to the key number of the part, from the PART LIST on
page 18. The second number refers to the quantity used in assembly. Note: Some small parts may have been
pre-attached for shipping. If a part is not in the parts bag, check to see if it has been pre-attached. If
assistance is needed, call 0345-089009.
M6 Nylon M10 Nylon
Locknut (17)Ð2 Locknut (29)Ð6
M6 x 16mm Button
M10 x 25mm Button
Head Bolt (54)Ð2
Head Screw (42)Ð2
Handlebar Spacer (39)Ð2
3/4Ó Axle Cap (43)Ð4* 5/8Ó Axle Cap (57)Ð2*
, and pliers .
M4 x 19mm M4 x 16mm
Flange Screw Screw (34)Ð5
(16)Ð6
M10 x 45mm Button
Head Bolt (59)Ð2
Pedal Arm Spacer (41)Ð2*
Weld Spacer (49)Ð2
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