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Sears PRO FORM 585 831.297662 User Manual

Page 15

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A Cool-down

Exercise Frequency

Finish each workout with 5 to 10 minutes of stretching

to cool down. This will increase the flexibility of your
muscles and will help to prevent post-exercise prob­

lems.

To maintain or improve your condition, complete three
workouts each week, with at least one day of rest be­
tween workouts. After a few months of regular exer­
cise, you may complete up to five workouts each week
if desired. The key to success is to make exercise a

regular and erijoyable part of your everyday life.

SUGGESTED STRETCHES

The correct form for several basic stretches is shown in the

drawings below. Move slowly as you stretch—never bounce.

1. Toe Touch Stretch

Stand with your knees bent slightly and slowly bend forward
from your hips. Allow your back and shoulders to relax as you
reach down toward your toes as far as possible. Hold for 15
counts, then relax. Repeat 3 times. Stretches: Hamstrings,
back of knees and back.

2. Hamstring Stretch

Sit with one leg extended. Bring the sole of the opposite foot

toward 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. Repeat 3 times for each leg. Stretches:

Hamstrings, lower back and groin.

3. Calf/Achilles Stretch

With one leg in front of the other, reach forward and place your
hands against a wall. Keep your back leg straight and your
back foot flat on the floor. Bend your front leg, lean forward and

move your hips toward the wall. Hold for 15 counts, then relax.
Repeat 3 times for each leg. To cause further stretching of the
achilles tendons, bend your back leg as well. Stretches:
Calves, achilles tendons and ankles.

4. Quadriceps Stretch

Witti one hand against a wall for balance, reach back and
grasp one foot with your other hand. Bring your heel as close
to your buttocks as possible. Hold for 15 counts, then relax.

Repeat 3 times for each leg. Stretches: Quadriceps and hip
muscles.

5. Inner Thigh Stretch

Sit with the soles of your feet together and your kne^ outward.

Pull your feet toward your groin area as far as possible. Hold

for 15 counts, then relax. Repeat 3 times. Stretches:
Quadriceps and hip muscles.