Warm Up/Cool Down Exercises
HIPS
Forward Lunge (Fencer)
MUSCLE(S) AFFECTED:
iliopsoas, rectus femoris
1. 1. Standing, take a long step forward (as with the lunge) with the right leg and flex the right
knee until it is directly over the right foot.
2. Keep right foot flat on floor.
3. Keep back leg straight.
4. Keep back foot pointed in same direction as front foot; it is not necessary to have heel on floor.
5. Keep torso upright and rest hands on hips or front leg.
6. Slowly lower hips forward and downward; hold for 10 to 15 seconds.
7. Repeat with the left leg.
HIPS
Supine Knee Flex
MUSCLE(S) AFFECTED:
hip extensors (gluteus maximus and hamstrings)
1. Lie on back with legs straight.
2. Flex right leg and lift knee toward chest.
3. Place both hands below knee and continue to pull knee toward chest; hold for
10 to 15 seconds.
4. Repeat with left leg.
SHOULDER
Seated Lean-Back
MUSCLE(S) AFFECTED:
deltoids and pectoralis major
1. Sitting with legs straight and arms extended, place palms on floor about 12 inches behind
hips.
2. Point fingers away (backward) from body.
3. Slide hands backward and lean backward; hold for 10 seconds.
Stretching shoulder
joints—sitting
Stretching the hip flexors
Stretching the gluteals
and hamstrings
35
Summary of Contents for FB300 Fan Bike
Page 1: ...FB300 Endurance FB300 Fan Bike User Manual V FB300 102716...
Page 7: ...Step 1 7 Above shows STEP 1 assembled and completed 1 5 6 7 M N A 1 5 6 7 M N A...
Page 11: ...Step 3 11 Above shows STEP 3 assembled and completed P Q 1 2 P Q P Q P Q P Q 1 2 P Q P Q P Q...
Page 15: ...Dimensions 15...
Page 16: ...Console Overview 16 Take a few moments to review the console layout...
Page 39: ...Note 39...
Page 40: ...Exploded Drawing 40...
Page 41: ...Exploded Drawing 41...