Bowflex Treadmill 22 - Page 45

Assembly / Owner’s Manual
45
Cool-Down *
:KHQ\RXDUHGRQHXVLQJ\RXU%RZÀH[¿WQHVVPDFKLQHFRQVLGHUGRLQJWKHVHUHOD[LQJVWUHWFKHVZKLFKZLOOKHOS\RXUERG\UHFRYHUIURPWKHZRUN-
RXWDQGPDNH\RXPRUHÀH[LEOH
/\LQJ/HJ5DLVH
/LHRQWKHÀRRUIDFHXSZLWKWKHOHJVVOLJKWO\EHQW/LIWRQHOHJ
XSWRZDUGWKHFHLOLQJNHHSLQJWKHNQHHVWUDLJKW3ODFHWKH
hands (or a strap) around the thigh and move the leg closer
to the head. Hold the stretch for 10 to 30 seconds. Repeat the
VWUHWFKRQWKHRWKHUOHJ.HHSWKHKHDGRQWKHÀRRUDQGGR
not round the spine.
6LGH/\LQJ.QHH%HQG
/LHRQWKHÀRRURQRQHVLGHRIWKHERG\DQGUHVWWKHKHDGRQ
WKHORZHUDUP%HQGWKHWRSNQHHDQGKROGWKHDQNOHZLWKWKH
same-side hand, then pull the heel toward the gluteals. Hold
the stretch for 10 to 30 seconds. Lie on the other side and
repeat the stretch with the other leg. Remember to hold the
NQHHVFORVHWRJHWKHU
/\LQJ)LJXUH)RXU
/LHRQWKHÀRRUIDFHXSZLWKWKHOHJVEHQW3ODFHRQHIRRW
DFURVVWKHWKLJKRIWKHRSSRVLWHOHJLQWKH¿JXUHIRXUSRVLWLRQ
5HDFKIRUWKHOHJRQWKHÀRRUDQGSXOOLWWRZDUGWKHFKHVW
Hold the stretch for 10 to 30 seconds. Repeat the stretch with
WKHRWKHUOHJ.HHSWKHKHDGRQWKHÀRRU
Seated Twist
6LWRQWKHÀRRUDQGH[WHQGWKHOHJVVWUDLJKWRXWLQIURQWRIWKH
ERG\ZLWKWKHNQHHVVOLJKWO\EHQW3ODFHRQHKDQGRQWKHÀRRU
EHKLQGWKHERG\DQGWKHRWKHUKDQGDFURVVWKHWKLJK7ZLVW
the upper body as far as comfortably possible to one side.
Hold the stretch for 10 to 30 seconds. Repeat the stretch on
the other side.
6HDWHG)LJXUH)RXU
6LWRQWKHÀRRUDQGH[WHQGRQHOHJVWUDLJKWRXWLQIURQWRIWKH
body. Place the foot of the other leg across the thigh in the
¿JXUHIRXUSRVLWLRQ0RYHWKHFKHVWWRZDUGWKHOHJVSLYRWLQJ
at the hip. Hold the stretch for 10 to 30 seconds. Repeat on
WKHRWKHUOHJ8VHWKHDUPVWRVXSSRUWWKHEDFN
*6RXUFH%ODKQLN-D\Full-Body Flexibility, 2nd Edition&KDPSDLJQ,/+XPDQ.LQHWLFV+XPDQ.LQHWLFVFRP