Weslo Cadence Dl35 English Manual - Page 18
How to Operate the Weight Bench
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SUGGESTED STRETCHES 1 Move slowly as you stretch-never bounce. 1. 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 each leg. Stretches: Hamstrings, lower back, and groin. 2 2. Calf/Achilles Stretch With one leg in front of the other, reach forward and place your 3 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 each leg. To cause further stretching of the achilles tendons, bend your back leg as well. Stretches: Calves, achilles tendons, and ankles. 3. 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 your buttocks as possible. Hold for 15 counts, then relax. Repeat 3 times for both legs. Stretches: Quadriceps and hip 4 muscles. 4. 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. How to Operate the Weight Bench HOW TO LOWER THE BENCH FOR USE To lower the bench, first hold the bench firmly and remove the support rod from the upright and the lat tower as shown. Next, carefully lower the bench until the bench stabilizer is resting on the floor. Reinsert the support rod into the holes in the lat tower and the upright. Bench Stabilizer Support Rod 18