Hand Positions; Riding Positions - Star Trac Spinner Velo XT Owner's Manual

®
Spinner Velo XT
O W N E R ' S M A N U A L

HAND POSITIONS

The Spinning® program is a simple and effective way to get the fitness results
you want. Following are the three hand positions used in the Spinning program.
1 can be used
HAND POSITION
for warm-up, cool-down and
light to moderate intensity
seated flats. Form loose fists
and rest the outsides of your
hands on the handlebars.
Keep your elbows and
shoulders relaxed.

RIDING POSITIONS

Here's an overview of the core movements that form the foundation of the
Spinning program.
SEATED FLAT
( 1
HAND POSITION OR
basic movement builds
strength and stamina.
STANDING CLIMB
( 3) This out-of-the-
HAND POSITION
saddle climb incorporates high
resistance to strengthen and
define the legs.
4
HAND POSITION
times except out-of-the-saddle
climbs. This position provides
a stable foundation and opens
the lungs to facilitate
breathing.
SEATED CLIMB
2) This (
HAND POSITION
movement tones and
strengthens the gluteals
and hamstrings.
JUMPS
(
HAND POSITION
performed by moving off and on
the saddle with smooth, controlled
movements. Jumps develop
overall strength, hone reaction
time and improve balance.
2 is used at all
HAND POSITION
for out-of-the-saddle climbs.
Lightly grasp the ends of the
handlebars, wrap your fin-
gers around them and place
your thumbs over the ends.
2) This
2) Jumps are
3 is only used
/
STANDING FLAT RUNNING
( 2) This movement
HAND POSITION
is performed out-of-the-saddle
using light to moderate resist-
ance. "Running" develops core
strength and increases
endurance.