NordicTrack Powertread 5.0 Owners Guide - Page 13

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TIPS

At;le;ast:;four,

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O.

4

Warm

up

before

you

begin.

A

warm-up

routine

prepares

your

body

and

mind

for

vigorous

exercise.

It

also

provides

insurance

against

injury

and

soreness.

Warm

up

with

two

to

five

minutes

of

slow

exercise,

at

minimal

intensity.

la

Stretch

after

your

warm-up.

A

pliable,

welt

-stretched

muscle

is

less

susceptible

to

injury.

Perform

the

recommended

stretches

on

a

smooth,

flat

surface.

The

correct

form

for

several

stretches

is

described

below

(refer

to

the

drawings

at

the

right).

Be

sure

to

move

slowly

as

you

stretch

—never

bounce.

1.

Toe

Touch

Stretch

—Sit

with

your

knees

bent

slightly

and

slowly

bend

forward

from

your

hips.

Allow

your

back

and

shoulders

to

relax

as

you

reach

toward

your

toes

as

far

as

possible.

Hold

for

15

to

30

seconds,

then

relax.

Repeat

3

times.

Stretches:

Hamstrings,

back

of

knees,

and

back.

2.

Calf/Achilles

Stretch

—With

one

leg

in

front

of

the

other,

reach

forward

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

to

30

seconds,

then

relax.

Repeat

3

times

for

each

leg.

To

cause

further

stretching

of

the

achilles

tendons,

bend

your

back

leg

as

well.

Stretches:

Calves,

achilles

tendons,

and

ankles.

13

3.

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

to

30

seconds,

then

relax.

Repeat

3

times

for

both

legs.

Stretches:

Hamstrings,

lower

back,

and

groin.

4.

Quadriceps

Stretch

—With

one

hand

against

a

wall

for

balance,

reach

back

and

grasp

one

foot

with

your

other

hand.

Bring

your

heel

as

close

to

yoUrbuttocks

as

possible.

Hold

for

15

to

30

seconds,

then

relax.

Repeat

3

times

for

each

leg.

Stretches:

Quadriceps

and

hip

muscles.

5.

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

to

30

seconds,

then

relax.

Repeat

3

times.

Stretches:

Quadriceps

and

hip

muscles.

2

5

3

4

NordicTrack Powertread 5.0 Owners Guide - Page 13

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