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13

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, backs 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 as far as possible. Hold for 15

counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip

muscles.

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Содержание 831.21520.0

Страница 1: ...s manual before using this equipment Keep this manual for future reference Serial Number Decal Model No 831 21520 0 Serial No Assembly Operation Maintenance Part List and Drawing Sears Roebuck and Co...

Страница 2: ...250 pounds 8 Wear appropriate clothes when exercising do not wear loose clothes that could become caught on the exercise cycle Always wear athletic shoes for foot protection 9 The pulse sensor is not...

Страница 3: ...le If you have questions after reading this manual please call 1 800 4 MY HOME 1 800 469 4663 To help us assist you please note the product model number and serial number before calling The model numb...

Страница 4: ...is the key number of the part from the PART LIST on page 14 The number following the key number is the quantity needed for assembly Note Some small parts may have been pre assembled If a part is not i...

Страница 5: ...the Stabilizers 2 5 2 64 65 1 65 66 20 9 4 Attach the Left and Right Seat Brackets 52 53 to the Seat Frame 5 with two M8 x 115mm Bolts 57 four M8 Washers 14 and two M8 Nylon Locknuts 10 as shown Do no...

Страница 6: ...rest 54 to the Seat Brackets 52 53 with four M6 x 30mm Screws 60 and four M6 Washers 61 See step 4 Tighten the two M8 Nylon Locknuts 10 52 53 62 63 50 50 5 5 Attach a Seat Handle 50 to the round tube...

Страница 7: ...C Using pliers squeeze the prongs on the upper end of the metal bracket together Push the excess wire and cable down into the Frame 1 and slide the Upright 13 onto the Frame Be care ful to avoid pinc...

Страница 8: ...eat Frame Seat Resistance Knob 11 Identify the Left Pedal 24 which is marked with an L Using an adjustable wrench firmly tighten the Left Pedal counterclockwise into the left arm of the Crank 21 Tight...

Страница 9: ...ies in the console see BATTERY REPLACEMENT on page 11 If there is a sheet of clear plastic on the console remove it Follow the steps below to operate the console 1 To turn on the console press the ON...

Страница 10: ...your thumb off the pulse sensor for a few seconds Then place your thumb on the pulse sensor as described above Make sure that you are applying the proper amount of pressure to the pulse sensor Try th...

Страница 11: ...REED SWITCH If the console does not display correct feedback the reed switch should be adjusted To adjust the reed switch you must first remove the Left Side Shield 17 Using an adjustable wrench turn...

Страница 12: ...cise Aerobic Exercise If your goal is to strengthen your cardiovascular sys tem your exercise must be aerobic Aerobic exer cise is activity that requires large amounts of oxygen for prolonged periods...

Страница 13: ...chilles 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 a...

Страница 14: ...4 M8 Split Washer 43 1 Reed Switch Wire 44 1 Crank Bearing Set 45 1 Lower Cable 46 1 Resistance Cable 47 1 Return Spring 48 1 Spring 49 8 M4 x 16mm Screw 50 2 Seat Handle 51 1 Inner Frame Bushing 52...

Страница 15: ...28 10 31 32 28 40 23 38 21 24 26 44 29 17 41 41 49 49 7 7 7 34 55 55 50 52 53 50 55 55 56 51 54 8 8 10 61 60 10 63 60 61 62 60 57 60 63 62 60 61 60 42 42 65 65 66 66 64 14 14 14 63 61 60 61 61 61 70...

Страница 16: ...contact the nearest Sears Service Center throughout the United States and Sears will repair or replace the Bike Exerciser free of charge This warranty does not apply when the Bike Exerciser is used co...

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