York Fitness Aspire Owner's Manual

Also see for Aspire: Owner's manual Owner's manual Owner's manual Owner's manual

Contents

York Fitness Aspire Owner's Manual Manual pdf 18 page image

18fitness guideSUGGESTED STRETCHESThe correct form for several basic stretches is shown at theright. Move slowly as you stretch—never bounce.1. Hamstring StretchSit with one leg extended. Bring the sole of the oppositefoot toward you and rest it against the inner thigh of yourextended 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. Calf/Achilles StretchWith one leg in front of the other, reach forward and placeyour hands against a wall. Keep your back leg straight andyour back foot flat on the floor. Bend your front leg, leanforward and move your hips toward the wall. Hold for 15counts, then relax. Repeat 3 times for each leg. To causefurther stretching of the achilles tendons, bend your back legas well. Stretches: Calves, achilles tendons and ankles.3. Quadriceps StretchWith one hand against a wall for balance, reach back andgrasp one foot with your other hand. Bring your heel as closeto your buttocks as possible. Hold for 15 counts, then relax.Repeat 3 times for each leg. Stretches: Quadriceps and hipmuscles.4. Inner Thigh StretchSit with the soles of your feet together and your kneesoutward. Pull your feet toward your groin area as far aspossible. Hold for 15 counts, then relax. Repeat 3 times.Stretches: Quadriceps and hip muscles.