Keys Fitness CardioZone CZ PRO Owner's Manual

Contents

Keys Fitness CardioZone CZ PRO Owner's Manual Manual pdf 6 page image

TOE TOUCH STRETCHStand bending your knees slightly and slowly bend forward from your hips. Allow yourback and shoulders to relax as you reach down toward your toes as far as possible.Hold for 15 counts, then relax. This will stretch your hamstrings, back of knees, andback.HAMSTRING STRETCHSit with one leg extended. Bring the sole of the opposite foottoward you and rest it against the inner thigh of your extended leg.Reach toward your toes as far as possible. Hold for 15 counts,then relax. This will stretch your hamstrings, lower back, andgroin.CALF/ACHILLES STRETCHWith one leg in front of the other, reach forward and place your hands against a wall. Keep your back legstraight and your back foot flat on the floor. Bend your front leg, lean forward and move your hips towardthe wall. Hold for 15 counts, then relax. To cause further stretching of the Achilles tendon, bend yourback leg as well. This will stretch your calves, Achilles tendons, and ankles.QUADRICEPS STRETCHWith one hand against a wall for balance, reach back and grasp one foot with your other hand. Bring yourheel as close to your buttocks as possible. Hold for 15 counts, then relax. This will stretch your quadricepsand hip muscles.INNER THIGH STRETCHSit with the soles of your feet together and your knees outward. Pull your feettoward your groin area as far as possible. Hold for 15 counts, then relax.This will stretch your quadriceps and hip muscles.EXERCISE GUIDELINESWARNING! Before beginning this or any exercise program, you should consult your physician. This isespecially important for individuals over the age of 35 or individuals with pre-existing health problems.Warming up prepares the body for the exercise by increasing circulation, supplying more oxygen to themuscles and raising body temperature. Begin each workout with 5 to 10 minutes of stretching and lightexercise to warm up. The photos on this page show several forms of basic stretching you may performbefore your workouts. In order to achieve an adequate warm-up, perform each stretch three times.6Warm Up Exercises