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SUGGESTED STRETCHES

The correct form for several basic stretches is shown at the right. Move slowly as you stretch; never bounce.

1. Toe Touch Stretch

Stand with your knees bent slightly and slowly bend forward from 
your hips. Allow your back and shoulders to relax as you reach down 
toward your toes as far as possible. Hold for 15 counts, then relax. 
Repeat 3 times. Stretches: Hamstrings, back of knees and back.

2. Hamstring Stretch

Sit with one leg extended. Bring the sole of the opposite foot toward 
you and rest it against the inner thigh of your extended leg. Reach 
toward your toes as far as possible. Hold for 15 counts, then relax. 
Repeat 3 times for each leg. Stretches: Hamstrings, lower back and 
groin.

3. Calf/Achilles Stretch

With one leg in front of the other, reach forward and place your 
hands against a wall. Keep your back leg straight and your back foot 
flat on the floor. Bend your front leg, lean forward and move your 
hips toward the wall. Hold for 15 counts, then relax. Repeat 3 times 
for each leg. To cause further stretching of the achilles tendons, 
bend your back leg as well. Stretches: Calves, achilles tendons and 
ankles.

4. Quadriceps Stretch

With one hand against a wall for balance, reach back and grasp one 
foot with your other hand. Bring your heel as close to your buttocks 
as possible. Hold for 15 counts, then relax. Repeat 3 times for each 
leg. Stretches: Quadriceps and hip muscles.

5. Inner Thigh Stretch

Sit with the soles of your feet together and your knees outward. 
Pull your feet toward your groin area as far as possible. Hold for 15 
counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip 
muscles.

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Содержание E 11.7

Страница 1: ...o Write the serial number in the space above for reference www nordictrack com To register your product and activate your warranty today go to www nordictrackservice com registration For service at an...

Страница 2: ...l size TABLE OF CONTENTS WARNING DECAL PLACEMENT NORDICTRACK is a registered trademark of ICON IP Inc WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS 3 BEFORE YOU BEGIN 6 PART IDENTIFICATION CHART 7 A...

Страница 3: ...g the power cord into a grounded circuit 10 Do not modify the power cord or use an adapter to connect the power cord to an improper receptacle Keep the power cord away from heated surfaces Do not use...

Страница 4: ...4...

Страница 5: ...5 UTS all STANDARD SERVICE PLANS...

Страница 6: ...workouts at home more effec tive and enjoyable For your benefit read this manual carefully before you use the elliptical If you have questions after reading this manual please see the front cover of...

Страница 7: ...drawings below to identify the small parts needed for assembly The number in parentheses below each drawing is the key number of the part from the PART LIST near the end of this manual The number foll...

Страница 8: ...egistration provides the following benefits activates your product manufacturer s warranty saves you time if you ever need to contact Customer Care allows us to notify you of upgrades and offers Note...

Страница 9: ...ont of the Frame 1 Have the second per son hold the Frame to prevent it from tipping while you complete this step Identify the Right Front Stabilizer 6 and orient it as shown Attach the Right Front St...

Страница 10: ...onto the Frame 1 Attach the Front Stabilizer Cover 8 with two M4 x 16mm Screws 104 6 6 Raise the Upright 4 to the vertical position Secure the Upright with two M10 x 75mm Screws 142 Then slide the Shi...

Страница 11: ...it so that it is flush with the Right Upper Body Leg 36 Attach the Left Upper Body Arm 47 in the same way 7 Locate the Right Upper Saddle Bracket 121 on the Right Roller Arm 45 Next locate the Lower...

Страница 12: ...tures above 122 F 50 C or below 14 F 10 C Do not excessively bend or stretch the sensor when using or storing the heart rate monitor To clean the sensor use a damp cloth and a small amount of mild soa...

Страница 13: ...ptacle outlet box covers are not grounded Before using an adapter contact a quali fied electrician to determine whether the outlet box cover is grounded before using an adapter The temporary adapter s...

Страница 14: ...ON THE ELLIPTICAL To mount the elliptical hold the upper body arms or the handlebars and step onto the pedal that is in the lower position Then step onto the other pedal Push the pedals until they be...

Страница 15: ...ywhere in the world with customizable Google Maps Download training workouts designed to help you reach your personal goals Measure your progress by competing against other users in the iFit community...

Страница 16: ...ou exercise To use the manual mode see page 17 To use an onboard workout see page 19 To use a set a goal workout see page 20 To use an iFit workout see page 21 To change console set tings see page 22...

Страница 17: ...e distance that you have pedaled in miles or kilometers Pulse This display mode will show your heart rate when you use the handgrip heart rate monitor or the included chest heart rate monitor see step...

Страница 18: ...e display each time your heart beats one or two dashes will appear and then your heart rate will be shown For the most accurate heart rate reading hold the contacts for at least 15 seconds If the disp...

Страница 19: ...sh If a different resis tance level ramp incline level and or target rpm is programmed for the next segment the resistance level ramp incline level and or target rpm will appear in the display for a f...

Страница 20: ...ally change the resistance level or the ramp incline level during a calorie goal workout the length of the workout will adjust auto matically to ensure that you meet your calorie goal Note The calorie...

Страница 21: ...scheduled Press the Track button to re run a recent iFit work out from your schedule Next press the increase and decrease buttons to select the desired work out Then press the Enter button to start th...

Страница 22: ...ected contrast level will appear in the display Press the Power Ramp increase and decrease buttons to adjust the contrast level The following additional settings will be available if an iFit module is...

Страница 23: ...equipment does cause harmful interference to radio or television reception which can be determined by turning the equipment off and on try to correct the interference by one or more of the following m...

Страница 24: ...excess grease HOW TO CALIBRATE THE RAMP If the ramp is not functioning properly the ramp may need to be calibrated To calibrate the ramp press and hold the Calorie Workouts button for several seconds...

Страница 25: ...driver and pry off the Shield Cover 56 and slide it upward Then remove the four M4 x 16mm Screws not shown from the upper and lower ends of the Rear Shield 75 and remove the Rear Shield Then look betw...

Страница 26: ...c Exercise If your goal is to strengthen your cardiovascular system you must perform aerobic exercise which is activity that requires large amounts of oxygen for prolonged periods of time For aerobic...

Страница 27: ...lles Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and...

Страница 28: ...Right Pedal 50 1 Right Lower Grip 51 4 Large Roller 52 1 Left Lower Grip 53 2 Axle Cover 54 1 Left Roller Arm Cover 55 2 Disc Cover 56 1 Shield Cover 57 4 Small Bushing 58 1 Right Pedal Arm 59 1 Left...

Страница 29: ...0 Large Washer 130 4 M8 x 18mm Bolt 131 2 M8 Flat Head Screw 132 8 M10 x 20mm Screw 133 4 M6 Washer 134 1 M10 x 48mm Bolt 135 1 M10 x 36mm Bolt 136 4 M10 Washer 137 12 M6 x 12mm Screw 138 14 M4 x 10mm...

Страница 30: ...9 63 66 68 65 62 11 67 69 72 76 73 75 77 80 88 85 89 90 92 92 91 95 95 97 105 106 107 129 136 136 132 132 104 99 132 144 122 99 140 135 144 144 104 104 129 132 104 104 104 104 104 142 116 104 104 104...

Страница 31: ...98 98 93 95 95 100 103 129 99 99 117 139 104 101 147 102 102 145 145 141 132 136 104 104 128 131 117 118 130 130 108 112 114 115 109 104 104 149 149 149 149 104 132 138 137 138 102 102 110 111 113 30...

Страница 32: ...e for a minimal trip charge This warranty does not extend to freight damage to the product This warranty will automatically be voided if the product is used as a store display model if the product is...

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