Fitness Quest 5K 6100 - Manual (Page 6)

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Occasionally our products contain components that are pre-lubricated
at the factory. We recommend that you protect flooring, or anything else
the parts may contact, with newspaper or cloth.
ASSEMBLY INSTRUCTIONS
Tools Required:
(included)
Multi Hex Tool with
Phillips Screwdriver
Allen Wrench
(8) M6 x 15mm phillips bolts
(8) M6 washers
multi hex tool
with phillips
screwdriver
allen wrench
13mm
6mm
15mm
17mm
water bottle
with holder
computer
book holder
AC adapter
computer
tube
front foot tube with rollers
L & R foot pedals & straps
front handlebar
seat carriage
slider and
height adjustment
knob
seat
carriage
rear handlebar
with pulse sensors
rear foot tube with end caps
main frame
assembly
rear
of unit
front
of unit
back rest
seat
cushion
carriage tube
Fastener Pack
4. Back Stretch
Stand with your legs shoulder width apart and your knees
slightly bent. Bend forward from your waist with your arms
extending loosely in front of your body. Gently bend from
the waist flexing your body as far forward as it will go.
Hold for 20 to 30 seconds. Straighten up and repeat.
5. Standing Hamstrings Stretch
Stand with your legs hip-width apart. Extend one leg out in
front of you and keep that foot flat against the ground. With
your hands resting lightly on your thighs, bend your back leg
and lean forward slightly from your hips until you feel a stretch
in the back of your thigh. Be sure to lean forward from the hip
joint rather than bending at your waist.
Hold for 20 to 30 seconds. Repeat for the opposite leg.
6. Buttocks, Hips and Abdominal Stretch
Lay flat on your back with your hips relaxed against the floor.
Bend one leg at the knee. Keeping both shoulders flat on the
floor, gently grasp the bent knee with your hands and pull it over
your body and towards the ground. You should feel a stretch in
your hips, abdominals and lower back.
Hold for 20 to 30 seconds and release. Repeat for opposite side.
7. Inner Thigh Stretch
Sit on the floor and bend your legs so that the soles of your feet
are together. Place your elbows on your knees. Lean forward
from the waist and press down lightly on the inside of your knees.
You should feel a stretch in the muscles of your inside thigh.
Hold for 20 to 30 seconds and release.
8. Arm Pullback
Stand with your feet shoulder width apart and toes pointing
forward and with your knees slightly bent. Let your arms hang
relaxed on either side of your body. Expand your chest and pull
your shoulders back. Bend your elbows slightly and clasp your
hands behind your back. Slowly straighten your arms as you lift
your hands upward. Raise your hands upward until you feel mild
tension in your shoulder and chest region.
Hold for 20 to 30 seconds. Lower your arms to their original
position and bend your elbows. Release your hands and return
them to your sides.