Image Fitness 971 Treadmill English Manual - Page 13

Instead

of

waiting

for

a

convenient

time

to

exercise,

plan

a

specific

time.

The

morning

hours

work

well

for

many,

and

the

self-discipline

required

to

rise

early

and

exercise

often

carries

through

the

day

to

help

increase

productivity

in

other

areas.

For

some,

exercising

before

dinner

initiates

a

period

of

winding

-down

from

the

day's

activities.

Whatever

time

you

choose,

be

consistent

and

stick

with

it.

Remember,

the

key

to

suc-

cess

is

CONSISTENCY.

SUGGESTED

STRETCHES

The

following

stretches

can

provide

a

good

warm-up

or

cool

-down.

Correct

form

for

each

stretch

is

shown

in

the

following

drawings.

Move

slowly

as

you

stretch-

-never

bounce.

QUADRICEPS

STRETCH

With

one

hand

against

a

wall

for

bal-

ance,

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

both

legs.

Stretches:

Quadriceps

and

hip

muscles.

CALF/ACHILLES

STRETCH

With

one

leg

in

front

of

the

other,

reach

for-

ward

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

both

legs.

To

cause

further

stretch-

ing

of

the

achilles

tendons,

bend

your

back

leg

as

well.

Stretches:

Calves,

achilles

tendons

and

ankles.

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

both

legs.

/

Stretches:

Hamstrings,

lower

back

and

groin.

INNER

THIGH

STRETCH

Sit

with

the

soles

of

your

feet

together

and

your

knees

outward.

Pull

your

feet

toward

your

groin

area

as

far

as

possible.

Hold

for

15

counts,

then

relax.

Repeat

3

times.

Stretches:

Quadriceps

and

hip

muscles.

TOE

TOUCH

STRETCH

Stand

with

your

knees

bent

slightly

and

slow-

ly

bend

forward

from

your

hips.

Allow

your

back

and

shoulders

to

relax

as

you

reach

down

toward

your

toes

as

far

as

possi-

ble.

Hold

for

15

counts,

then

relax.

Repeat

3

times.

Stretches:

Back

of

knees

and

back,

hamstrings.

13

Image Fitness 971 Treadmill English Manual - Page 13

Calf/achilles

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