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9
HAND POSITIONS
The position of your hands on the handlebars will allow you to vary the intensity of
your workouts and change the emphasis from lower body to upper body. There are
four positions that are used throughout your Gazelle Freestyle Supertrainer workout.
Neutral Grip
Place your hands midway between the bottom and top of
the handlebars. Use a firm grip, but try to avoid “white
knuckles.” This grip will help you attain equal work for both
the upper and lower body.
Low Grip
Place your hands at the bottom of the handlebars. Be sure to
keep your hands on the black handle grip, not on the front
crossbar. This grip will decrease the work in your upper body.
Front Bar Grip
Place your hands on the front crossbar, just to the inside of the
handlebars. Use a firm grip without “white knuckles”. Be sure to
keep your wrists straight and avoid leaning hard on the arms or
bending at your wrists. This grip may be used during any “Basic
Glide” exercise. Use this grip when learning to glide, or during
your warm-up and cool-down.
High Grip
Place your hands at the top of the handlebars. Use a firm
grip, but try to avoid “white knuckles.” This grip will increase
the work in your upper body.
W
ORKOUT GUIDELINES
FOOT PLACEMENT
You will notice that your feet shift a little bit when using your Gazelle Freestyle
Supertrainer. It is recommended that beginners keep their toes against the toe plate
until they feel comfortable with their balance.
5. Standing Hamstrings Stretch
Stand with your legs hip width apart. Extend one leg out in
front of you and keep that foot flat against the ground. With
your hands resting lightly on your thighs, bend your back leg
and lean forward slightly from your hips until you feel a stretch
in the back of your thigh. Be sure to lean forward from the hip
joint rather than bending at your waist. Hold for 20 to 30
seconds. Repeat for the opposite leg.
4. Back Stretch
Stand with your legs shoulder width apart and your knees
slightly bent. Bend forward from your waist with your arms
extending loosely in front of your body. Gently bend from the
waist flexing your body as far forward as it will go.
Hold for 20 to 30 seconds. Straighten up and repeat.
6. Buttocks, Hips and Abdominal Stretch
Lay flat on your back with your hips relaxed against the
floor. Bend one leg at the knee. Keeping both shoulders
flat on the floor, gently grasp the bent knee with
your hands and pull it over your body and towards
the ground. You should feel a stretch in your hips,
abdominals and lower back. Hold for 20 to 30
seconds and release. Repeat for opposite side.
7. Inner Thigh Stretch
Sit on the floor and bend your legs so that the soles of your
feet are together. Place your hands on your ankles. Lean
forward from the waist and press down lightly on the inside
of your knees. You should feel a stretch in the muscles of
your inside thigh.
8. Arm Pullback
Stand with your feet shoulder width apart and toes pointing
forward and with your knees slightly bent. Let your arms
hang relaxed on either side of your body. Expand your chest
and pull your shoulders back. Bend your elbows slightly and
clasp your hands behind your back. Slowly straighten your
arms as you lift your hands upward. Raise your hands
upward until you feel mild tension in your shoulder and
chest region. Hold for 20 to 30 seconds. Lower your arms to
their original position and bend your elbows. Release your
hands and return them to your sides.
