Developing A Fitness Program - Smooth Fitness SMEXE User Manual

SMEXE_Elliptical_User's_Guide_v1.1.qxd 8/25/2004
HARDWARE
C) 12mm Bolt
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A) 20mm Bolt
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G) 13mm Nut
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K) 25mm Teflon
Coated Washer
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B) 70mm Bolt
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Q) 8mm Bolt
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L) Wavy Washer
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U) Lock Washer
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P) 15/13 mm Wrench
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O) 17 mm Wrench
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E) 8mm Set Screw
D) 15mm Bolt
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Quantity: 6
I) 15mm Screw
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H) 20mm Screw
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S) Sleeve
R) White Teflon Washer
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M) 5mm Allen/
Screw Driver
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Developing A Fitness Program

STRETCH FIRST
Before using your Horizon Fitness product, it is best to take a few minutes doing a few gentle stretch-
F) 17mm Nut
ing exercises. Stretching prior to exercise will improve flexibility and reduce chances of exercise relat-
Qauntity: 2
ed injury. Ease into each of these stretches with a slow gentle motion. Do not stretch to the point of
pain. Make sure not to bounce while doing these stretches.
WALL PUSH
Stand near a wall with the toes of one foot about 18" from the wall, and the other foot about 12"
behind the other foot. Lean forward, pushing against the wall with your palms. Keep your heels flat
J) Arc Washer
and hold this position for a count of 15 seconds. Make sure that you do not bounce while stretching.
Quantity: 3
Alternate positions of your feet and repeat for a total of 8 repetitions.
STANDING QUADRICEPS STRETCH
Using a wall to provide balance, grasp your left ankle with your left hand and hold your foot against
the back of your thigh for a count of 15 seconds. Repeat with your right ankle and hand, and continue
alternating for a total of 8 repetitions.
SEATED TOE TOUCH
Sit on the floor with your legs together and straight out in front of you. Do not lock your knees.
Extend your fingers towards your toes and hold for a count of 15 seconds. Make sure that you do not
bounce while stretching. Sit upright again. Repeat for a total of 8 repetitions.
T) 40mm Bolt
Quantity: 2
N) 4mm Allen
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