Weslo Vector 303 Instruction Manual - Page 4

ASSEMBLY Assembly requires two persons. Place all parts of the exercise cycle in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed. Assembly requires the included tools and your own adjustable spanner driver , and pliers . , Phillips screw- Use the part drawings below to identify the small parts used in assembly. The number in parenthesis below each drawing refers to the key number of the part, from the PART LIST on page 14. The second number refers to the quantity needed for assembly. Note: Some small parts may have been pre-attached for shipping. If a part is not in the parts bag, check to see if it has been pre-attached. M8 Nylon Locknut (10)-7 M8 x 15mm Button Screw (54)-2 M8 Split Washer (53)-2 M8 Flat Washer (51)-3 M5 x 12mm Screw (49)-4 Earth Screw (27)-1 M8 x 51mm Carriage Bolt (30)-4 1. Orient the Front Stabiliser (2) so the Wheels (23) are on 1 the side shown. Whilst another person lifts the front of the Frame (1) slightly, attach the Front Stabiliser with 23 two M8 x 51mm Carriage Bolts (30) and two M8 Nylon Locknuts (10). Make sure that the Front Stabiliser is 2 23 turned so the Wheels are not touching the floor. 30 2. Whilst another person lifts the rear of the Frame (1) 2 slightly, attach the Rear Stabiliser (6) with two M8 x 51mm Carriage Bolts (30) and two M8 Nylon Locknuts (10). 10 1 30 1 6 10 4 SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right. Move slowly as you stretch-never bounce. 1. Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach down toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Hamstrings, back of knees and back. 2. 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. 3. Calf/Achilles Stretch 3 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 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. 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 your buttocks as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Quadriceps and hip muscles. 5. Inner Thigh Stretch 5 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. 1 2 4 13