HealthRider Cardio 95 English Manual - Page 9

ADVANCED ROUTINE 1. Ankle Flex 2. Squeeze Grip 3. Shrug Sr Roll 4. Accelerate 5. Post Grip 6. Straight-Arm Pullover 7. Flexed Knee 8. Crunch Curls 9. Cool Down 4. ACCELERATE Grasp handlebar with an overhand grip just inside the curve. Continue your stroke rhythm and accelerate ten to 15 strokes for four to six sets (60-90 reps) with maximum effort on the last set. 5. POST GRIP Alternate, pulling with one hand at a time. Using the upper pedals and/or the elevation panel in the highest level will greatly increase the resistance. The lower the grip on the handlebar, the greater the intensity of the workout. If you are physically fit and beginning with an advanced routine workout, it is important to warm up cold muscles slowly and increase or accelerate your exercise intensity and speed only after a thorough warm up. Go for endurance, grasp the center post with one hand or both hands, one hand above the other. Continue your stroke rhythm as you pull the handlebar into your abdomen. Change hand positions to get a balanced number of 1. ANKLE FLEX strokes in each position. (Ten right hand, ten left hand, etc.) Keep shoulders parallel to avoid Muscles: Calves Drop heels down for a good stretch of the twisting your lower back. lower back, forearms and calves. Remember to breathe properly, pushing down on the handlebar as you inhale and the bar goes away from your body, exhale bringing the bar towards you. 6. STRAIGHT ARM PULLOVER Muscles: Abdominal muscle stretch Change to a wide overhand grip just inside the curve of the handlebar. Continue your stroke rhythm. Keep arms straight. Your pivot point is • T. 2. SQUEEZE GRIP Same as Basic Routine. Emphasize shoulder flexibility by forcing shoulders back and the chest out (forward) on the upstroke. your hips. Use a smooth, deliberate stroke with full leg extension. Keep your head straight and do not allow it to fall back. This action utilizes your leg and abdominal muscles. Keep back straight on the upstroke. 3. SHRUG & ROLL Muscles: Deltoids Grasp the handlebar in an overhand grip, just inside the curve. Continue your stroke rhythm. On each upstroke, flex your wrists, while you shrug and roll your shoulders back. Think of trying to brush your ears with your shoulders. If you find this exercise tiring, alternate the shoulder shrugs with an equal number of rest strokes. You can keep track of your grip positions and muscle impact with the Timer. This same movement at a slower pace is very effective during the COOL DOWN. 7. FLEXED KNEE Isometric Contraction Alternate with Straight Arm Pull. Flex your arms at the elbows as you forcefully pull the handlebar into your mid-section. Keep trunk erect. Keep knees flexed to increase upper body resistance. 14 15