User manual FITNESSQUEST GAZELLE EDGE 4-11-06

[. . . ] INSTRUCTIONS FOR ASSEMBLING YOUR OWNERS MANUAL 1. Make sure all the pages lay "print-side" up with the cover page on the top of the stack. Take the next page from the top of the stack and lay it "print-side" down. Return it to the same place in the stack. [. . . ] Avoid letting your ankles roll outward as your heels lift. Concentrate on lifting up through the entire body, and pulling your abdominals in to help maintain balance. Your heels should remain lifted throughout the exercise. This exercise can be performed with the neutral or low hand grip positions. You will feel additional emphasis in your calf muscles during this exercise. When performing these stretches, your movements should be slow and smooth, with no bouncing or jerking. Move into the stretch until you feel a slight tension, not pain, in the muscle and hold the stretch for 20 to 30 seconds. Remember that all stretches must be done for both sides of your body. 1. Quadriceps Stretch Stand close to a wall, chair or other solid object. Bend the opposite knee and lift your heel towards your buttocks. Reach back and grasp the top of your foot with the same side hand. Keeping your inner thighs close together, slowly pull your foot towards your buttocks until you feel a gentle stretch in the front of your thigh. You do not have to touch your buttocks with your heel. Keep your kneecap pointing straight down and keep your knees close together. (Do not let the lifted knee swing outward. ) Hold the stretch for 20 to 30 seconds. Repeat for the other leg. 5) FORWARD PUSH (Advanced Exercise) Begin with a Basic Glide or Wide Glide. Move your hands to a high grip position. As you glide, slowly lean forward until you feel more weight in your arms. Keeping your wrists straight, press forward firmly with alternating arms. Try to fully extend each arm as you push. If you are not able to fully extend each arm, adjust your body position so that you have less forward lean. Make sure you are leaning forward from your ankles, a full body lean, rather than rounding your back. Allow your heels to lift naturally as each leg glides back. [. . . ] Now you are ready to start gliding. HAND POSITIONS The position of your hands on the handle grips will allow you to vary the intensity of your workouts and change the emphasis from lower body to upper body. There are four positions that are used throughout your Gazelle Edge workout. Front Bar Grip Place your hands on the front crossbars, just to the inside of the handles. Use a firm grip without "white knuckles". Be sure to keep your wrists straight and avoid leaning hard on the arms or bending at your wrists. [. . . ]