York Fitness YBR-PC-220 Cycle Owner's Manual

Contents

York Fitness YBR-PC-220 Cycle Owner's Manual Manual pdf 14 page image

www.yorkfitness.com14Fitness GuideStarting and Finishing Your WorkoutBegin and end each workout with a Warm Up / Down session - a few minutes of stretching to prevent strains, pullsand cramps.Correct Cycling Form• Sit on the cycle, with your feet on the pedals and inside the pedal straps.• Ensure that the seat height is adjusted correctly - you should be stable and balanced whilst on the saddle. The basic rulefor getting the seat height right is that as the pedal reaches its lowest point, the leg is almost straight.• Try to ensure that your back is straight whilst exercising, especially for long periods.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 theopposite foot toward youand rest it against the innerthigh of your extended leg.Reach toward your toesas far as possible. Holdfor 15 counts, then relax.Repeat 3 times for eachleg. Stretches: Hamstrings,lower back and groin.2. Calf/Achilles StretchWith one leg in front of theother, reach forward andplace your hands againsta wall. Keep your back legstraight and your back footflat on the floor. Bend yourfront leg, lean forward andmove your hips toward thewall. Hold for 15 counts,then relax. Repeat 3 timesfor each leg. To causefurther stretching of theachilles tendons, bendyour back leg as well.Stretches: Calves, achillestendons and ankles.3. Quadriceps StretchWith one hand against a wallfor balance, reach back andgrasp one foot with yourother hand. Bring your heelas close to your buttocks aspossible. Hold for 15 counts,then relax. Repeat 3 timesfor each leg. Stretches:Quadriceps and hip muscles.4. Inner Thigh StretchSit with the soles of yourfeet together and yourknees outward. Pull yourfeet toward your groinarea as far as possible.Hold for 15 counts, thenrelax. Repeat 3 times.Stretches: Quadriceps andhip muscles.