Pro-Form 635CW User Manual page 22

EXERC _E FREQUENCY
To maintain " '" :' "' ""' _...... or .... vu ,.t......... ton, .... ],_-_ throe
wor'xouts ......._ach ,v,,,,k ;*,'itS;"; c st one ca'. :f rest b{:-
i .... , L..
t,,veen workouts...',ftor a ,o,,,. , t,,s, you e'ay cam-
F n',,} up !o five workouts each b,e,:.k ..... _l..:..
Th,} key to success is to make exercise 4 regular and
enieyable pad of ycur everyday "'-_
SUGGESTED STRETCHES
-, n:- ccrrac, 'o'-.... • ,,:" " _u: ....... _ s_re:.c.n es s ShOWn _t the
,"i!;l!t.
,".,love 51c',vly c..__,!; "_ u_.- ....
!. Toe Touch Stretch
S_and with your k;:oes b..:_':_-" i:-':, ar'd s :,', y bend forward [r,_7,
'..cur hies. AI!c',v your ban,, ._:'-:s_su!ders :z "eJex as yc_ reach
.Jo,,vn :o,,vard you; t(; .'s as :2: 2s :esslble. -,sic for 15 counts. _l;en
:als:<. Repeat 3 fim_:s. S_r.'.:_':':s: _ams:r:'- as. sac',,:ci :<r, e es. :2.1:d
tack.
_Lretch
.-.'"Hamst_'ing "' '"
Sit ,,v_hone leg extended. 5: -_ :xe sc!e cf the opposite fact to-
'ward you and rest it 4gains: ::*e :'.set thigh :f your extended leg.
Reach toward your tc'_esas far as cossible. Ho!d for 15 counts, then
:eiax. Repeat 3 times for e2.c:" sg Stretches: Hamstrings, tower
:sack, and groin.
,3. Calf/AchiIies Stretch
Vith one leg in front c_ the c:'-en reach for,'/ard and place your
:ands against a wail. Keep '..e:-: back !eg straight and your back
feat fiat on the floor. Bend ye.r front leg, lean forward and move
:.cur hips _cward the wall• Hcc: for 15 counts, then relax. Repeat 3
:[rases for each leg. To cause f:_:'::-erstretching of the achilles _en-
cons, bend your back leg as .,,,eli.Stretches: CaJves, achilles ten-
cons, and ankles•
4 Quadriceps Stretch
".Vith one hand against a wail for balance, reach back and grasp
c:_e foot with your other hand. ---.ring your heel as close to your but-
rocks as possible. Hold for 18 counts, then relax. Repeat 3 times
for both legs. Stretches: Queer!cons and i_ip muscles•
._. Inner Thigh Stretch
Sit with the soles of your feet together and your knees outward.
=:.il your feet toward your grcin area as far as possible. Hold for 15
:cunts, then relax. Repeat 3 times. Stretches: Quadriceps and hip
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