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( These pictures shows the YORK 3100 CYCLE
Product may vary slightly form pictured.
( These pictures shows the YORK 2100 ELLIPTICAL TRAINER )
IT IS IMPORTANT YOU MAINTAIN GOOD BODY POSITION AND KEEP YOUR BACK STRAIGHT.
SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.
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YORK XC530 / 23
ELLIPTICAL
)
ALTERNATE FORWARD AND REVERSE MOTION.
ROUTINE D:
Exercise in the forward motion for 3 to 5 minutes, then slow
down to a stop. Change to reverse motion for 1 to 3 minutes.
Continue to alternate direction for the duration of your workout
- between 5-20 minutes according to exercise intensity and
fitness level.
ALWAYS SLOW DOWN GRADUALLY TO A STOP BEFORE
CHANGING DIRECTION.
CAUTION:
Your legs will probably tire quicker in reverse motion than in forward motion.
We suggest you train for less time in reverse motion than in forward motion.
DURATION AND RESISTANCE LEVEL
You should aim to exercise for 10-20 minutes each session. Begin at low
intensity (short time & low resistance level) and build up your workout routine
gradually - increase the exercise time then increase resistance.
DO NOT OVER TRAIN.
EXERCISE
GUIDE cont.i
FORWARD SQUAT/KNEE
BEND WORKOUT
(STANDING CROSS TRAINING)
Select a lead foot and press down in a
forward motion. Keep your knees slightly
bent, pedal slowly - whilst pedalling
slowly lower your body (Approx 4 inches
- 10cm) keep your back straight and
vertical. In this position, make 8 full
cycles. Return to normal body position
and make 8 full cycles. Repeat for 4
cycles then 2 cycles.
ROUTINE: 8 FORWARD
(LOWERING YOUR BODY)
8 FORWARD
(NORMAL BODY POSITION)
REPEAT FOR 4 & 2 CYCLES.
THEN TRY THE WHOLE ROUTINE
PEDALLING IN REVERSE MOTION.
WORKOUTS: VARY YOUR WORKOUTS
AND MAKE UP NEW ROUTINES.
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