HealthRider Cardio 95 English Manual - Page 8

Biceps & Chest CENTERPOST GRIP Grip the centerpost high with one hand above the other. Flip your hand positions and perform the same number of repetitions. For greater emphasis, try one hand at a time. This exercise emphasizes the chest (pets) and the front of the upper arms (biceps). All Major Muscle Groups STANDARD WORKOUT POSITION We strongly recommend that you begin every exercise session in this position as a warm-up. This position provides a balanced workout, distributing the emphasis between upper and lower body. Vary emphasis by pulling more with the arms or pushing more with the legs. Keep your back vertical and upright throughout. Arms, Upper Back & Chest UPPER BODY EMPHASIS Place your feet on the upper pedals and choose any grip. This adds variety to your workout and strengthens biceps, triceps, chest, shoulder blades, and lats. Stomach, Legs & Lower Back LOWER BODY EMPHASIS Place the handlebar in the slot just in front of the seat. This emphasizes legs, lower back (lumbar), and stomach (abdominals). The handlebar will only come part way to your stomach in this secondary workout position. For more emphasis on the stomach, tighten the abs and pull them in. This exercise is great for adding variety during your workout. 12 Shoulder Blades & Lats WIDE OVERHAND GRIP Place your hands on the bent portions of the handlebar. This emphasizes the upper back (lats and shoulder blades) and the back of the arms (triceps). Calves & Thighs TOES TURNED IN, TOES TURNED OUT Toe direction varies your workout Toes turned slightly in while pointing and flexing emphasizes the outer calves. Toes turned slightly out while pointing and flexing emphasizes the inner calves. With toes turned out, open your knees to include toning of the inner thighs. Regardless of which toe position you choose, always line your kneecap up with the toes.