York Fitness Excel 310 Owner's Manual

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Contents

York Fitness Excel 310 Owner's Manual Manual pdf 16 page image

www.yorkfitness.com16Fitness guideExercising with your rowerRowing is an extremely effective form of exercise. It strengthens the heart, improves circulation, as well as exercisingall the major muscle groups - back, waist, arms, shoulders, hips & legs.How to row:1. Take up the initial position leaning forward, knee bentand arms straight.2. Push yourself backwards, straightening your backand legs at the same time.3. Continue movement until you are leaning slightlybackwards, bending return to Step 1 and repeat.Please ensure that fingers are not placed inside of the runner assembly when moving the product.When adjusting your exercise position and you need to steady yourself by holding onto the rower, ensure that it is theunderside of the seat upholstery that you are grasping.Alternative exercise - leg only rowing:This exercise will help tone and strengthen the musclesin your legs and back. With your back straight and armsoutstretched, bend your legs until the row arms are inthe starting position. Use your legs to push your bodyback whilst keeping your arms and back straight, slowlyreturn to start position and repeat.Suggested StretchesThe correct form for several basic stretches is shown at the right. Move slowly as you stretch—never bounce.1. Hamstring StretchSit with one leg extended.Bring the sole of the oppositefoot toward you and rest itagainst the inner thigh of yourextended leg. Reach towardyour toes as far as possible.Hold for 15 counts, then relax.Repeat 3 times for each leg.Stretches: Hamstrings, lowerback and groin.2. Calf/Achilles StretchWith one leg in front of theother, reach forward and placeyour hands against a wall.Keep your back leg straightand your back foot flat on thefloor. Bend your front leg, leanforward and move your hipstoward the wall. Hold for 15counts, then relax. Repeat 3times for each leg. To causefurther stretching of the achillestendons, bend your back leg aswell. Stretches: Calves, achillestendons and ankles.3. Quadriceps StretchWith one hand against a wall forbalance, reach back and graspone foot with your other hand.Bring your heel as close to yourbuttocks as possible. Hold for15 counts, then relax. Repeat3 times for each leg. Stretches:Quadriceps and hip muscles.4. Inner Thigh StretchSit with the soles of yourfeet together and your kneesoutward. Pull your feet towardyour groin area as far aspossible. Hold for 15 counts,then relax. Repeat 3 times.Stretches: Quadriceps and hipmuscles.