Hand Positions; Riding Positions - Star Trac eSPINNER Installation And Operation Manual

User Information

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
HAND POSITION 1 can be used for
warm-up, cool-down and light to mod-
erate 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
SEATED FLAT (HAND POSITION 1 OR
2) This basic movement builds strength
and stamina.
STANDING CLIMB (HAND POSITION 3)
This out-of-the-saddle climb incorporates
high resistance to strengthen and define
the legs.
28
program.
®
HAND POSITION 2 is used at all
times except out-of-the-saddle
climbs. This position provides a sta-
ble foundation and opens the lungs to
facilitate breathing.
SEATED CLIMB (HAND POSITION 2)
This movement tones and strengthens the
gluteals and hamstrings.
JUMPS (HAND POSITION 2) Jumps are performed by moving off and on the saddle
with smooth, controlled movements. Jumps develop overall strength, hone reaction
time and improve balance.
HAND POSITION 3 is only used for
out-of-the-saddle climbs. Lightly
grasp the ends of the handlebars,
wrap your fingers around them and
place your thumbs over the ends.
program.
®
STANDING FLAT/RUNNING (HAND
POSITION 2) This movement is per-
formed out-of-the-saddle using light to
moderate resist-ance. "Running" develops
core strength and increases endurance.