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Resumen del manual
Hold for 30-60 seconds or until muscles feel looser. Repeat on opposite side. Knees to ChestLie on your back. Bend your knees, and lift your feet off the floor. Grasp your knees with your arms and pull your knees toward your chest. Hold for 20 seconds. Repeat three to five times. Cat and CamelRest on your hands and knees. Round your back by contracting your abdominal muscles and tucking in your pelvis; hold for five seconds. Then allow your back to sag toward the floor as you lift your chest and head; hold for five seconds. Repeat the combination 10 timesCervical Side BendsTilt your head gently toward one shoulder, keeping your shoulders level and your face pointed straight ahead. Hold for five seconds, then tilt your head toward the other shoulder and hold for five seconds. Re- peat five times on each side. Shoulder CirclesIn a smooth, continuous mo- tion, make a circle with your shoulders: Raise them up towards your ears, pull them together behind you, lower them to a resting position, then roll them forward. Repeat 10 times. Warm Up Exercises Wrist ExtensorExtend your right arm in front of you with your palm up and your elbow straight. Point your fingertips toward the floor by bending at the wrist. Using your left hand, pull the back of your right hand to- ward you gently. Hold for 20 seconds; repeat three to five times with each arm. Triceps StretchPlace your right hand behind your head, palm facing your head. With your left hand, grasp your right elbow and pull downward until you feel a stretch in the back of your right arm. Hold for 20 sec- onds; repeat three to five times with each arm. Piriformis StretchLie on your back. Bend your right knee and lift it halfway to your chest. Grasp your knee with your left hand and pull it toward your left shoul- der, keeping both buttocks against the floor. Hold for 20 seconds; repeat three to five times with each leg. Groin (Adductors) StretchSitting with your back straight, bring the soles of your feet together. Let your knees lower toward the floor. Hold for 30-60 seconds or until muscles feel looser. One-Arm Pectoralis StretchStand against an immobile structure like a wall or a tree. While facing the wall, raise your right hand out to your side at chest height, palm against the wall. Turn your body toward the left, away from the wall and your ex- tended arm, until you feel a stretch. Hold for 20 seconds; repeat three to five times with each arm. WARNING! Before beginning this or any exercise program, you should consult your physician. This is especially important for individuals over the age of 35 or individuals with pre-existing health problems. Wrist FlexorExtend your right arm in front of you, palm down, elbow straight. Point your fingertips toward the floor by bending at the wrist. Using your left hand, pull your right palm to- ward you gently. Hold for 20 seconds; repeat three to five times with each arm. Warm Up Exercises Standing Quadriceps StretchSteady yourself with one hand. With the other, grab outside leg at ankle, keeping body straight from knee to hip. Gently pull foot up and towards the but- tocks until you feel a stretch along the front of the thigh. Thigh should be pulled straight back and not drift to outside. Hold 20-30 seconds. For varia- tion, grab opposite ankle (i.e., grab right ankle with left hand). Do two to three repetitions per leg. Achilles StretchFace the wall with your left foot ahead of your right, toes straight ahead. Bend both knees, press your hips forward, and lean into the wall. Keep both heels down and both knees in line with your feet. Hold for 20 seconds; repeat three to five times with each leg. Calf StretchFace a solid structure such as a wall with your left foot ahead of your right, toes straight ahead. Bend your left knee, press your hips forward, and lean into the wall. Keep both heels down, your right leg straight, and you left knee over your ankle. Hold for 20 seconds; repeat three to five times with each leg. WARNING! Before beginning this or any exercise program, you should consult your physician. This is especially important for individuals over the age of 35 or individuals with pre-existing health problems. Calibration Sequence Do not attempt to calibrate the treadmill unless an Error Code is present. See Error Messages (page 28). Our treadmill is equipped with a software package that will perform a calibration sequence unique to your specific model number. Please perform the following steps to calibrate the Healthtrainer HT-760T Treadmill. 1. Unplug power cord from outlet strip. 2. Attach Safety Key to console. 3. Plug power cord into outlet strip. 4. Initiate calibration sequence. To do so, press the Program Up, Program Down, and the Enter button simultaneously for about 3 seconds. 5. CL11 should appear in the Time window. Press Pause. Note: During the calibration sequence, the Time window will display which step you are at in the process (C21, C22, C23 and so on). 6. CL21: MPH or KPH will be flashing in the ...