Pro-Form 615 HR User Manual page 4

ASSEMBLY
Assembly requires two persons. Place all parts of the elliptical crosstrainer in a cleared area and remove the
packing materials. Do not dispose of the packing materials until assembly is completed. Assembly requires the
included hex keys and your own a phillips screwdriver
and rubber mallet .
As you assemble the elliptical crosstrainer, use the drawings below to identify the small parts used in assembly.
The number in parenthesis below each drawing refers to the key number of the part, from the PART LIST on
page 22. The second number refers to the quantity used in assembly. Note: Some small parts may have been
pre-assembled for shipping. If a part is not in the parts bag, check to see if it has been pre-assembled.
M8 Nylon Locknut
Wave Washer
(46)–4
(95)–2
M4 x 22mm
M10 Split
Screw (96)–2
Washer (70)–3
M8 x 45mm Button Bolt (50)–4
M8 x 25mm Patch
Screw (22)–2
M10 x 112mm Carriage Bolt (34)–4
, adjustable spanner
M10 Nylon
Frame Spacer (83)–1
Locknut (29)–6
M8.5 M10
Washer (53)–2 Washer (38)–6
Adjustment Bolt (20)–2
M10 x 78mm Button Bolt (27)–2
M10 x 88mm Button Screw (63)–1
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SUGGESTED STRETCHES
The correct form for several basic stretches is shown at the right.
Move slowly as you stretch—never bounce.
1. Toe Touch Stretch
,
Stand with your knees bent slightly and slowly bend forward from
your hips. Allow your back and shoulders to relax as you reach
down toward your toes as far as possible. Hold for 15 counts,
then relax. Repeat 3 times. Stretches: Hamstrings, back of knees
and back.
2. Hamstring Stretch
Sit with one leg extended. Bring the sole of the opposite foot
toward you and rest it against the inner thigh of your extended
leg. Reach toward your toes as far as possible. Hold for 15
counts, then relax. Repeat 3 times for each leg. Stretches:
Hamstrings, lower back and groin.
3. Calf/Achilles Stretch
With one leg in front of the other, reach forward and place your
hands against a wall. Keep your back leg straight and your back
foot flat on the floor. Bend your front leg, lean forward and move
your hips toward the wall. Hold for 15 counts, then relax. Repeat
3 times for each leg. To cause further stretching of the achilles
tendons, bend your back leg as well. Stretches: Calves, achilles
tendons and ankles.
4. Quadriceps Stretch
With one hand against a wall for balance, reach back and grasp
one foot with your other hand. Bring your heel as close to your
buttocks as possible. Hold for 15 counts, then relax. Repeat 3
times for each leg. Stretches: Quadriceps and hip muscles.
5. Inner Thigh Stretch
Sit with the soles of your feet together and your knees outward.
Pull your feet toward your groin area as far as possible. Hold for
15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and
hip muscles.
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