11
6
1. Refer to drawing 1A. Loosen the Lock Knob (38) on
the right side of the Frame (1).
Refer to drawing 1. Slide the Handlebar Frame (2) for-
ward until it stops.
Refer to drawing 1A. Tighten the Lock Knob (38).
2. Identify the Left Pedal (52); there is an “L” on the Left
Pedal for identification. Using an adjustable wrench,
tighten the Left Pedal counterclockwise into the left
arm of the Crank (17). Tighten the Right Pedal (not
shown) clockwise into the right arm of the Crank.
Adjust the Left Pedal Strap (15) on the Left Pedal (52)
to the desired position. Press the Pedal Strap onto the
adjustment tab. Adjust the Right Pedal Strap on the
Right Pedal (not shown) in the same manner.
3. Make sure that there is a Stabiliser Endcap (45) on
each end of the Stabiliser (9).
Attach the Stabiliser (9) to the Frame (1) with two 3/8”
x 2 3/4” Carriage Bolts (63) and two 3/8” Nylon
Locknuts (56). Make sure the Stabiliser is turned so
the dimples are in the indicated position.
ASSEMBLY
Place all parts of the PROFORM 770S in a cleared area and remove the packing materials. Do not dispose of
the packing materials until assembly is completed.
In addition to the included allen wrenches , assembly requires a phillips screwdriver
and two adjustable spanners .
3
2
SUGGESTED STRETCHES
The correct form for several basic stretches is shown in the
drawings below. 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 for-
ward 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 out-
ward. 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.
1
2
3
4
5
Training zone exercise, consisting of 20 to 30 min-
utes of exercising with your heart rate in your training
zone.
A cool-down, with 5 to 10 minutes of stretching.
Thorough stretching helps to offset problems caused
when you stop exercising suddenly. Stretching for
increased flexibility is also most effective after exercis-
ing. A proper cool-down should leave you relaxed and
comfortably tired.
EXERCISE FREQUENCY
To maintain or improve your condition, plan three
workouts each week, with at least one day of rest
between workouts. After a few months of regular exer-
cise, you may complete up to five workouts each
week, if desired.
Remember, the key to success is make exercise a
regular and enjoyable part of your everyday life.
1
38
1
2
52
15
45
45
9
1
63
Dimples
56
56
17
1A
Adjustment
Tab
