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23
STEP 1 – Front Foot Tube Assembly
a)
Remove (2) Carriage Bolts, (2) Washers and
(2) Acorn Nuts from the Front Foot Tube.
b)
Position Front Foot Tube (with rollers) in front of
Main Fame and align bolt holes, see Figure 1.
c)
Attach Front Foot Tube with (2) Carriage
Bolts, (2) Washers and (2) Acorn Nuts that
were removed in Step 1a. Tighten bolts with
Multi Hex Tool provided.
M8 acorn nuts
M8 x 65mm
carriage bolts
front foot
tube
main
frame
M8 washers
STEP 2 – Rear Foot Tube Assembly
a)
Remove (2) Carriage Bolts, (2) Washers and
(2) Acorn Nuts from Support Tube.
b)
Position Rear Foot Tube (with End Caps)
behind Main Fame and align bolt holes,
see Figure 2.
c)
Attach Rear Foot Tube with (2) Carriage
Bolts, (2) Washers and (2) Acorn Nuts that
were removed in Step 2a.
Hand tighten
.
M8 acorn
nut
M8 washer
M8 x 55mm
carriage bolts
rear foot
tube
M8
acorn
nut
M8
washer
support
tube
Figure 1
- Install Front Foot Tube
Figure 2
- Install Rear Foot Tube
roller
main
frame
end cap
Stretches can help improve flexibility and relieve the tightness in muscles
that results from repetitive sport movements that require a limited range
of motion. 10 to12 minutes of daily stretching is recommended. This can
be done when warming up or cooling down. When performing these
stretches, your movements should be slow and smooth, with no bouncing
or jerking. Move into the stretch until you feel a slight tension, not pain, in
the muscle and hold the stretch for 20 to 30 seconds. Breathe slowly and
rhythmically. Be sure not to hold your breath. Remember that all stretches
must be done for both sides of your body.
1. Quadriceps Stretch
Stand close to a wall, chair or other solid object. Use one hand
to assist your balance. Bend the opposite knee and lift your heel
towards your buttocks. Reach back and grasp the top of your
foot with the same side hand. Keeping your inner thighs close
together, slowly pull your foot towards your buttocks until you
feel a gentle stretch in the front of your thigh. You do not have
to touch your buttocks with your heel. Stop pulling when you
feel the stretch. Keep your kneecap pointing straight down and
keep your knees close together. (Do not let the lifted knee swing
outward.)
Hold the stretch for 20 to 30 seconds. Repeat for the other leg.
2. Calf and Achilles Stretch
Stand approximately one arms length away from a wall or chair
with your feet hip-width apart. Keeping your toes pointed
forward, move one leg in close to the chair while extending the
other leg behind you. Bending the leg closest to the chair and
keeping the other leg straight, place your hands on the chair.
Keep the heel of the back leg on the ground and move your
hips forward. Slowly lean forward from the ankle, keeping your
back leg straight until you feel a stretch in your calf muscles.
Hold for 20 to 30 seconds. Repeat for the opposite leg.
3. Overhead/Triceps Stretch
Stand with your feet shoulder width apart and your knees slightly
bent. Lift one arm overhead and bend your elbow, reaching
down behind your head with your hand toward the opposite
shoulder blade. Walk your fingertips down your back as far as
you can. Hold this position. Reach up with your opposite hand
and grasp your flexed elbow. Gently assist the stretch by pulling
on the elbow.
Hold for 20 to 30 seconds. Repeat for the opposite arm.
WARM UP & COOL DOWN STRETCHES
