Assessments - 3, GPA: 4
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Start by moving your legs forward in a smooth, elliptical motion. Gradually bend your knees deeper until you feel as if you are sitting in a chair. Maintain this upright position throughout the exercise. Keep your shoulders aligned over your hips and your head upright and relaxed. Avoid leaning or pulling back on the handlebars. To avoid stress or pain to your knee joints, it is important to keep your knees aligned directly over your ankles and not to flex them beyond your toes. You will feel additional emphasis in your glutes and quadriceps (hips and thighs) during the exercise. 4. Forward lean position Stand upright on the foot pedals with your hands on either the stationary or dual action handlebars. Lean forward slightly, as if you were walking up a hill. Make sure that you are leaning forward from your ankles, a full body lean, rather than rounding your back from the waist. Move your legs forward in a smooth, elliptical motion. Keep your elbows slightly bent and avoid leaning on the handlebars. In this exercise, you will feel more emphasis in the muscles in the front of your thighs. 15 THE ECLIPSE® 2100HR/A WORKOUT Learning to move elliptically Your Eclipse® 2100HR/A features a smooth, natural true elliptical path. To start exercising, stand upright, with good posture, on the foot pedals. Hold the stationary handlebars and bend your elbows. Avoid hyperextending or “locking” your arms. Begin to move your feet in a forward motion. The elliptical motion is a natural motion like walking. Relax into the movement. When you are comfortable with the leg motion, place your hands on the dual action handlebars. Push and pull gently with your arms, allowing them to pump in a natural motion, as if you were walking. Once you have mastered the forward motion, reverse your foot motion and stride backwards. Again, the motion should feel completely natural. Remember to always keep your knees “soft” and your posture upright throughout the motion. There are eight basic exercises that you can do on your Eclipse 2100HR/A. Before performing any of the exercises, please read these instructions carefully. When you are ready to begin, make sure that you have warmed up adequately (as described on pages 7-9). Remember to breathe properly and make sure that you drink plenty of water before, during and after your workout. Adjusting your intensity Adjusting the speed or cadence of each exercise will allow you to vary the intensity and make your workout harder or easier. Begin with a cadence similar to the pace you use when walking comfortably. To increase intensity, gradually speed up the pace. EXERCISES 1. Basic upright position Stand upright on the foot pedals with your hands on either the stationary or dual action handlebars. Your knees should be “soft”, not locked. Move your legs forward in a smooth, elliptical motion. Maintain good, upright posture throughout the exercise. Keep your shoulders aligned over your hips. Do not lean forward. In this exercise the front and back of the thighs and hips equally share the work load during the elliptical movement. 14 Using the Pulse Function on the Stationary Handlebars The pulse window on your electronics works in conjunction with the pulse sensors found on the stationary handlebars. When you are ready to read your estimated heart rate: 1. Stop exercising. 2. Place both hands firmly on the pulse sensors. For the most accurate reading, it is important to use both hands and to temporarily stop moving. 3. Look at your pulse window. The small heart will begin to blink. 4. Your estimated heart rate will appear in the window approximately 6 seconds after you grasp the pulse sensors. 5. After reading your estimated heart rate, you can resume exercising. Refer to the Target Heart Rate Zone chart found on page 19 of this manual for additional information about the importance of working within certain heart rate zones. The stationary handlebars also incorporate pulse sensors so that you can check your estimated heart rate quickly and easily throughout your workout. NOTE: While sensors are sophisticated, they only provide a reasonably accurate estimate of your heart rate and you must use them properly in order to get this estimate. Please refer to page 19 for proper usage instructions. Dual Action Handlebars Place your hands midway between the top and bottom of the left and right arms on the dual action handlebars. Adjust your hands up and down slightly to find the position most comfortable for you. Bend your elbows slightly so that your arms are not hyperextended or “locked out”. Use a firm grip but try to avoid “white knuckles”. As your legs move in the elliptical motion, pump your arms back and forth as if you were walking. Using the dual action handlebars will work your upper body in addition to your lower body. By using the dual action handlebars, you are recruiting more muscles which will both elevate your heart rate and burn more calories than simply doing a lower body workout. 11 CARE & STO...
Este manual também é adequado para os modelos :Formadores - 2100HRA (1.11 mb)