Weider Ultraforce XT 70032 User Manual

EXERCISE FREQUENCY
To
maintain
or
improve
your
condition,
you
must
workout
2-3
times
per
week
following
the
pattern
described
above.
A
day
of
rest
between
workouts
is
recommended.
After
several
months
of
exercise,
the
number
of
workouts
can
be
increased
to
4-5
times
per
week.
The
key
to
a
successful
.
Increased
to
4-5
times
per
week.
The
key
to
a
successful
program
із
REGULAR
exercise.
—
—
I
—
—Z—
O—Ç—ćČ
—ć—
is
REGULAR
exercise.
SUGGESTED STRETCHES
The following stretches provide a good warm-up, or
cool-down. Move slowly as you stretch - never bounce.
HAM STRING STRETCH
Sit with one leg extended. Bring the sole of the opposite
foot toward you, resting it against the extended leg's inner
thigh. Stretch toward your toe as far as possible, hold for
15
counts,
then
relax.
Repeat
three
times
for
both
legs.
4
hes: i Groi
INNER THIGH STRETCH
Sit with the soles of your feet together and knees pointing
outward. Pull your feet as close into the groin area as
possible. Hold for 15 counts, then relax. Repeat three
times.
Stretches: Quadriceps, Hip Muscles
TOE TOUCHES
Standing with your knees bent slightly, slowly bend
forward from the hips. Allow your back and shoulders to
relax as you stretch down toward your toes. Go as far as
you can and hold for 15 counts, then relax. Repeat three
times.
Stretches: Hamstrings, Back of Knees, Back
QUADRICEPS STRETCH
With one hand against a wall for balance, reach behind
you and pull up your foot. Bring you heel as close to your
buttocks as possible. Hold for 15 counts. Repeat.
hes: Quadri | і
CALF/ACHILLES STRETCH
With one leg in front of the other and arms out, lean
against the wall. Keep your back leg straight and back
foot flat on the ground; then bend the front leg and lean
forward by moving your hips toward the wall. Hold, then
repeat on the other side. To cause even further
stretching of the Achilles tendons, slightly bend back leg
as well.
Stretches; Calves, Achilles Tendons, and Ankles

Weider Ultraforce XT 70032 Specifications

General

Brand	Weider
Model	Ultraforce XT 70032
Category	Fitness Equipment
Language	English