HealthRider Cardio 95 English Manual - Page 11

.4'

STRENGTH

TRAINING

AND

MUSCLE

TONING

In

addition

to

aerobic

workouts

for

cardiovascular

conditioning,

the

HealthRider()

can

be

used

as

a

resistance

apparatus

for

strength

and

muscle

toning.

You

can

use

isometrics

on

the

HealthRider®

after

your

aerobic

workout,

on

the

days

you

do

not

exer-

cise

aerobically,

or

both.

RESISTANCE

ISOMETRICS

1.

Abdominals

&

Upper

Back

2.

Biceps

3.

Pectorals

(Chest)

4.

Shoulders

5.

Thighs

&

Calves

6.

Calves,

Shins

&

Ankles

1.

RHOMBOIDS

/

LATS

TRAPEZIUS

Sit

on

the

seat

and

extend

the

legs

fully,

almost

as

if

you

are

standing.

The

handlebar

should

be

about

12

inches

from

your

midsection,

but

the

distance

will

vary

depending

on

the

length

of

your

arms.

Lay

your

forearms

over

the

han-

dlebar,

palms

forward,

arms

straight,

elbows

locked.

Force

your

arms

down

and

back

to

pull

the

handlebar

into

your

midsection

as

you

forcefully

exhale

and

hold.

This

action

forces

your

lower

abdominals

to

contract.

Deliberately

pull

abs

inward

and

hold

the

contraction,

pow-

ering

this

exercise

with

arms

only.

Rock

the

ankles

and

feet

alternately

with

the

pull.

Work

up

to

three

sets

of

ten

reps.

2.

BICEPS

Using

the

upper

pedals

for

an

advanced

rou-

tine,

grasp

the

handlebar

in

an

underhand

grip

at

shoulder

width.

The

handlebar

should

be

in

the

standard

position.

Bend

forward

at

the

waist

with

forearms

parallel

to

the

center

post;

back

straight.

Flex

your

elbows

at

right

angles.

Do

slow,

deliberate

crunches

on

each

upstroke

by

elevating

your

upper

body

just

enough

to

clear

the

handlebar

with

your

chin.

Hyper

-extend

the

wrists

(knuckles

down)

and

forcefully

exhale

as

you

pull

the

handlebar

into

your

midsection.

Work

up

to

three

sets

of

ten

reps.

3.

PECTORALS

An

important

aspect

of

this

exercise

is

to

keep

your

back

straight.

The

handlebar

does

not

have

to

be

all

the

way

into

your

abs

for

this

move-

ment

to

be

effective.

Grasp

the

center

post

with

both

hands,

one

above

the

other.

Pull

yourself

to

a

standing

position.

Squeeze

the

center

post

hard

and

push

against

it

as

you

exhale

and

lift

(three

to

five

seconds).

Repeat

several

times,

alternating

the

handgrip.

The

force

of

the

push

is

directed

parallel

to

the

handlebar

as

shown.

Work

up

to

three

sets

of

ten

reps.

4.

SHOULDERS

Grasp

the

center

post

with

both

hands,

one

above

the

other.

Pull

against

the

center

post

instead

of

pushing

as

you

lift.

Exhale

as

you

pull,

directing

the

force

of

the

pull

parallel

to

the

handlebars.

Work

up

to

three

sets

of

ten

reps.

5.

THIGHS

&

CALVES

Use

the

horizontal

or

secondary

handlebar

posi-

tion.

As

you

alter

the

handlebar

position,

you

increase

resistance

to

the

leg

muscles.

Grasp

the

center

post

with

a

firm

two

-hand

grip.

Thrust

against

the

pedals

to

a

full

leg

extension.

You

may

also

desire

to

increase

the

resistance

by

exercising

one

leg

at at

time.

Place

the

resting

leg

on

the

fl

oor

for

stability

and

balance.

Work

up

to

three

sets

of

ten

reps.

6.

CALVES,

SHINS

&

ANKLES

Fully

extend

the

feet

as

you

thrust

to

the

stand-

ing

position

with

legs

extended.

Stabilize

this

position

by

holding

the

handlebar

in

a

fixed

place.

Pivot

both

feet

on

the

pedals

through

a

full

range

of

motion

-

toes

up,

toes

down.

Increase

resistance

by

exercising

one

leg

at

a

time.

Work

up

to

three

sets

of

ten

reps.

Vor

Mx

-

18

19

HealthRider Cardio 95 English Manual - Page 11

Strength, Training, Muscle, Toning, Resistance, Isometrics

Page 11 highlights