HealthRider HRCR9155.0 User Manual download pdf (Page 9)

We recommend that you begin every exercise session in this position. As a

warm-up, it provides a balanced workout, emphasizing both your upper

body and your lower body. Vary the emphasis by pulling more with your

arms or pushing more with your legs. Keep your back vertical and straight

at all times. You can also vary your hand grip to target certain muscle

groups. For example, a wide overhand grip will target your shoulders, a

close overhand grip (shown) will target your triceps, and a close underhand

grip will target your biceps.

Muscles affected: All Major Muscle Groups

STANDARD WORKOUT POSITION

As your strength increases, you’ll want to challenge yourself by toning your

forearms even more. Use the wrist roll with either a close or wide overhand

grip. As you pull the handlebar toward your stomach, roll your knuckles for-

ward with a smooth motion.

Muscles affected: Forearm Flexors

WRIST ROLL

Grip the center post high, with one hand above the other. Perform ten rep-

etitions. Change your hand positions and perform the same number of rep

etitions. For greater emphasis, try one hand at a time.

Muscles affected: Biceps and Chest

CENTER POST GRIP

PROPER EXERCISE FORM

he following tips are provided to help you get the

most from your exercise routine:

• Always start each exercise session in the

standard workout position to warm up.

• You should be able to feel yourself pivot or bend

from the hip, not from the back. Don’t round your

back as the bar moves forward.

• Always bring the handlebar as close to your stom-

ach or rib cage as possible. If you are new to

exercise, don’t extend the bar too far forward for

he first few weeks of your exercise program. As

your back becomes stronger and more flexible,

llow the handlebar to travel farther forward for

increased range-of-motion.

• Change grip positions, thumb positions, and toe

positions often to add variety, endurance, and bal-

ance to each workout.

• Always place the balls of your feet in the centers

of the pedals.

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HealthRider HRCR9155.0 User Manual Page 9