Stamina Brenda Dygraf's Fitrider Owner's Manual page 17

SHOULDERS: Develop Shapely Shoulders
• Place your feet on the pedals with your hands in an
overhanded grip on the outside portion of the handlebar.
• As you press your feet against the pedals, pull the
handlebars up towards your chin.
• Slowly return to the starting position and repeat.
SEATED ABDOMINAL CRUNCH: Strengthen Abs
and Entire Core
• Place your feet on the pedals. Bend your upper body
forward and place your hands in an overhanded grip on
the top center portion of the handlebar.
• As you press your feet against the pedals, contract your
abdominal muscles as your pull your waist towards the
handles.
• Slowly return to the starting position and repeat.
OBLIQUE TWIST: Trims and Shapes Obliques
for a firmer Waistline
• Place your feet on the pedals. Bend your upper body forward
and place your RIGHT hand in an overhanded grip on the top
RIGHT side of the handlebar.
• While remaining forward, twist and lower your LEFT ELBOW
toward your RIGHT knee.
• As you press your feet against the pedals, pull the handlebar
towards your waist as you twist your torso and raise your LEFT
elbow up and out into a straight upright position.
• Slowly return to the starting position and repeat this same
movement until you are ready to switch your LEFT hand to the
handlebar and your RIGHT elbow to your LEFT knee.
ADVANCED LOWER BACK AND EXTERNAL OBLIQUE
TWIST: Helps develop Lower Back Flexibility while it
strengths Oblique muscles to shape a slimmer waist
• Place your feet on the pedals. Bend your upper body
forward and place your LEFT hand in an overhanded grip
on the top RIGHT handlebar.
• As you press your feet against the pedals, contract your
abdominal and LEFT oblique muscles as your pull your
waist up toward the handles.
• Slowly return to the starting position and repeat this same
movement until you are ready to change sides by placing
your RIGHT hand on the top of the LEFT handlebar to
work your RIGHT oblique.
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