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CALF-ACHILLES STRETCH
Lean against a wall with your left leg in front of the right and your arms forward. Keep your right leg
straight and the left foot on the floor; then bend the left leg and lean forward by moving your hips
toward the wall. Hold, then repeat on the other side for 15 counts.
TOE TOUCH
Slowly bend forward from your waist, letting your back and shoulders relax as you stretch toward
your toes. Reach down as far as you can and hold for 15 counts.
SIDE STRECH
Open your arms to the side and continue lifting them until they are over your head. Reach your right
arm as far upward toward the ceiling as you can for one count. Feel the stretch up your right side.
Repeat this action with your left arm.
USING THE PRODUCT
RESISTANCE LEVELER
The trainer has 6 stages of subtle magnetic resistance. By rotating
the remote lever you can increase or decrease the resistance level
during your workout. This lever along with the use of your bicycles gear
system can vary your workouts.
TRAINING
If you are a beginner, start by training for several days at a gentle pace; don’t push yourself and rest if necessary.
Gradually increase the frequency and duration of sessions. Ensure the room in which you are exercising is well
ventilated.
STRETCHING/WARMING UP: GENTLE E ORT FOR A MINIMUM OF 10 MINUTES
To maintain tness or for rehabilitation, train every day for at least 10 minutes. This type of exercise provides a good,
gentle work-out for muscles and joints and can be used as a warm-up activity before more intense physical exercise.
To develop muscle tone in the legs, choose a steeper incline and increase the duration of the exercise.
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