Re Fitness Collection
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X-FlexCycle Pro User Manual Lifepro
WORKOUT INSTRUCTIONS
Spend about 5 minutes doing warm up stretches before exercising; this
prevents pulled muscles and other exercise injuries. Stretching gets blood
flowing and helps loosen your muscles so they are ready for exercise. While
doing the following stretches, do not force or jerk your muscles, and most
importantly, if it hurts: STOP. After stretching, continue your warm-up by
riding the X-FlexCycle Pro for 3–5 minutes at a slow speed and the lowest
tension level.
TOUCH YOUR TOES
1. Bend your knees slightly. Let your back and
shoulders relax as you bend over and try to
touch your toes.
2. Hold the stretch for 10–15 seconds. Repeat
3 times.
STRETCH YOUR LEGS, CALVES, AND BUTTOCKS
1. Sit on the floor or a cushion. Place your left
foot against your right inner thigh.
2. Bend toward your right foot and try to touch
your toes.
3. Hold the stretch for 10–15 seconds.
4. Switch legs and repeat. Stretch each leg
3 times.
STRETCH YOUR QUADS
1. Place your left hand on a wall or a table to help
with your balance.
2. With your right hand, grab your right ankle. Pull
your heel in toward your buttocks.
3. Hold the stretch for 10–15 seconds.
4. Switch legs and repeat. Stretch each leg 3 times.
STRETCH YOUR GROIN AND INNER THIGH
MUSCLES
1. Sit on the floor or a cushion with your knees
bent and the soles of your feet together.
2. Hold your ankles and bend forward at your hips.
3. Hold the stretch for 10–15 seconds. Repeat
3 times.
During the exercise phase you’re building muscle, stamina, and improving
your cardiovascular health slowly over time. The most important thing is
to always listen to your body. If you are tired or sore, slow down or stop
exercising for the day.
After exercising, it’s important to give your body time to cool down and
recover. Ride the bike for another 3
–
5 minutes at a slow speed and the
lowest tension level. Then spend 5 minutes again completing the stretches
above to continue cooling down your muscles. Be careful not to force or jerk
your muscles as you stretch.
