Weider 7000 Crosstrainer English Manual - Page 28

EXERCISE FREQUENCY To maintain or improve your condition, you must workout 2-3 times per week following the pattern described above. A day of rest between workouts is recommended. After several months of exercise, the number of workouts can be increased to 4-5 times per week. The key to a successful program is REGULAR exercise. SUGGESTED STRETCHES The following stretches provide a good warm-up, or cool-down. Move slowly as you stretch - never bounce. HAM STRING STRETCH Sit with one leg extended. Bring the sole of the opposite foot toward you, resting it against the extended leg's inner thigh. Stretch toward your toe as far as possible, hold for 15 counts, then relax. Repeat three times for both legs. MIC Stretches: Mantstrinas. Lower Back and SWUM INNER THIGH STRETCH Sit with the soles of your feet together and knees pointing outward. Pull your feet as close into the groin area as possible. Hold for 15 counts, then relax. Repeat three times. Stretches: Quadriceps: Ain Muscles TOE TOUCHES Standing with your knees bent slightly, slowly bend forward from the hips. Mow your back and shoulders to relax as you stretch down toward your toes. Go as far as you can and hold for 15 counts, then relax. Repeat three times. Stretches: Manistrinas. Back of Knees. Rack QUADRICEPS STRETCH With one hand against a wall for balance, reach behind you and pull up your foot. Bring your heel as close to your buttocks as possible. Hold for 15 counts. Repeat. Stretches: Ouadricens. HID Muscles CALF/ACHILLES STRETCH With one leg in front of the other and awns out, lean against the wall. Keep your back leg straight and back foot flat on the ground; then bend the front leg and lean forward by moving your hips toward the wall. Hold, then repeat on the other side. To cause even further stretching of the Achilles tendons, slightly bend back leg as well. Stretches: Calves, Achilles Tendons. and Ankles