HealthRider Cardio 95 English Manual - Page 6

BASIC ROUTINE (4-30 minutes) Using all muscles in upper and lower body 3. SQUEEZE GRIP Muscles: All Forearm muscles Grip the handlebar just inside the curve. As you continue your stroke rhythm, STANDARD WORKOUT POSITION squeeze the grip tightly on the upstroke. Relax your grip on the downstroke. You can 1. Warm-up / Stretch 2. Wrist Flex 3. Squeeze Grip 4. Underhand maintain shoulder flexibility by forcing your shoulders back and your chest forward on the downstroke. Head should be straight, looking forward. Keep back straight. 5. Center Post 6. Accelerate 7. Cool Down 4. UNDERHAND Muscles: Biceps, Triceps 1. WARM-UP / STRETCH It is important to warm cold muscles slowly and gently stretch before engaging in a vigorous workout. This can be done while on the HealthRider®. Beginning with the ankles and calves, move up the body to include the large muscles of the legs, back, abdomen and shoulders with deliberate stretching movements. It is suggested that Reverse your grip (palms up). Continue your stroke rhythm. Before going into the full arm extension stroke, grip the handlebar towards the center, keep the back straight, pull the handlebar close to your chest. Rotate your wrists as you pull in. Your head should go slightly over the center of the bar when the handlebar is in the second position. you spend at least two minutes warming up before beginning a vigorous workout. To tone the tricep muscles, use a full arm extension with straight elbows on the down- Establish a balanced routine during your workout so that you give equal time to each grip position. There is enough variety possible to stroke. Keep the inside of the elbow flat. Continue the squeeze grip with shoulders back and spine straight. keep your exercise workouts interesting, never 14% boring. Exercise when it is most convenient for you. Statistics show, however, that you are more likely to sustain an early morning workout program over an extended period of time. 5. CENTER POST Muscles: Chest, Biceps, Quadriceps, Hamstrings Grip the center post with one or both hands, 2. WRIST FLEX Muscles: Forearms, Flexors, Upper and Lower Back Grasp the handlebar at the widest position. As you stroke to a standing position, flex your wrists, curling the handlebar upward. one hand over the other. Continue your stroke rhythm. Pull the handlebar into your abdominal area. To avoid twisting your back, keep your shoulders parallel to the handlebar while you use the one-handed grip. This intensifies the use of lower-body As you return to a sitting position, curl the handlebar down, knuckles up. muscles. Make sure each hand gets the same number of strokes. 9