Publicité
5
INNER THIGH
STRETCH
Sit with the soles of your
feet together and your
knees pointing outward.
Pull your feet as close to
your groin as possible.
Gently push your knees
toward the floor. Hold
for 15 counts.
4.2 FREE TRAINING
•
When you are ready, press the Start button on the console. The treadmill starts moving.
•
Set your feet on the treadmill in quick succession and start walking.
•
If desired, change the speed and/or incline of the treadmill with the corresponding buttons on the
control panel. Never overexert yourself!
If you want to stop the training, press the 'Stop' button on the control panel.
•
•
If a target value is set, the computer stops automatically when it is reached.
4.3 TRAINING IN PROGRAM MODE (P01-P12)
When in PROGRAM mode, press the PROG (PROGRAM) button to select your chosen workout (P01 to
P12). Press the SPEED + or SPEED - button to change the setting. Press the START button to confirm and
start your workout.
Group Program
P01
P02
P03
P04
P05
P06
P07
P08
P09
P10
P11
P12
28
6
INNER THIGH
STRETCH
Sit with the soles of your
feet together and your
knees pointing outward.
Pull your feet as close to
your groin as possible.
Gently push your knees
toward the floor. Hold
for 15 counts.
1 2 3 4 5 6
7
2 2 3 3 4 4
3
3 3 3 3 4 3
5
3 3 3 5 5 5
4
2 2 3 4 4 3
4
4 3 4 5 5 4
3
4 4 4 6 6 4
4
3 4 6
7
5 5
7
2 4 5 6 2 4
5
3 3 5 5
7
7
7
2 4 5 5 6 6
7
3 4 5 9 5 9
5
2 5 8 10 7
7
10 10
7
HAMSTRING
STRETCHES
Extend your right leg.
Rest the sole of your
left foot against your
right inner thigh. Stretch
toward your toe as far
as possible. Hold for 15
counts. Relax and
then repeat with left leg.
Time Segment
8
9
10
11
12 13 14 15 16 17 18 19 20
3
4
4
5
5
3
4
3
4
5
3
4
4
5
5
3
3
5
5
3
5
6
6
6
5
6
6
5
5
3
4
4
6
6
4
4
7
5
5
7
7
5
7
2
4
5
7
2
8
8
5
4
4
5
7
8
8
7
7
6
5
5
9
9
5
5
7
7
10 10
6
8
CALF / ACHILLES
STRETCH
Lean against a wall with
your left leg in front of
the right and your arms
forward. Keep your right
leg straight and the left
foot on the floor; then
bend the left leg and
lean forward by moving
your hips toward the
wall. Hold, then repeat
on the other side for 15
counts.
3
3
4
3
3
2
4
4
3
3
3
2
5
4
4
5
4
3
4
4
5
4
4
3
3
4
6
3
3
3
4
6
6
5
4
3
5
6
6
4
4
4
4
5
6
2
4
5
5
7
7
5
5
3
6
5
5
4
3
3
5
9
9
8
7
6
6
9
9
5
5
4
2
2
2
2
2
2
3
2
2
2
3
3
Publicité
