Keys Fitness Triumph 8.3 Treadmill TRI-8.3t Owner's Manual

Contents

Keys Fitness Triumph 8.3 Treadmill TRI-8.3t Owner's Manual Manual pdf 6 page image

Warm Up ExercisesTOE TOUCH STRETCHStand bending your knees slightly and slowly bend forward from your hips.Allow your back and shoulders to relax as you reach down toward your toesas far as possible. Hold for 15 counts, then relax. This will stretch your ham-strings, back of knees, and back.HAMSTRING STRETCHSit with one leg extended. Bring the sole of the opposite foot toward you andrest it against the inner thigh of your extended leg. Reach toward your toes asfar as possible. Hold for 15 counts, then relax. This will stretch your ham-strings, lower back, and groin.CALF/ACHILLES STRETCHWith one leg in front of the other, reach forward and place your hands againsta wall. Keep your back leg straight and your back foot flat on the floor. Bendyour front leg, lean forward and move your hips toward the wall. Hold for 15counts, then relax. To cause further stretching of the Achilles tendon, bendyour back leg as well. This will stretch your calves, Achilles tendons, andankles.QUADRICEPS STRETCHWith one hand against a wall for balance, reach back and grasp one foot withyour other hand. Bring your heel as close to your buttocks as possible. Holdfor 15 counts, then relax. This will stretch your quadriceps and hip muscles.INNER THIGH STRETCHSit with the soles of your feet together and your knees outward. Pull yourfeet toward 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 is espe-cially 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 the mus-cles and raising body temperature. Begin each workout with 5 to 10 minutes of stretching and light exerciseto warm up. The photos on this page show several forms of basic stretching you may perform before yourworkouts. In order to achieve an adequate warm-up, perform each stretch three times.6