Manual

Youshouldbeabletofeelyourselfpivotorbend
fromthehip--notfromtheback.Don'troundyour
backasthebarmovesforward.
Alwaysplacetheballof eachfootinthecenterof
eachpedal.
Alwaysbringthehandlebarascloseaspossibleto
yourstomachorribcage.Ifyouarenewtoexer=
cise,don'textendthebartoofarforwardforthe
firstfewweeksof yourexerciseprogram.Asyour
backbecomesstrongerandmoreflexible,allow
thehandlebartotravelfartherforwardforincreased
rangeofmotion.
Changegrippositionsandtoepositionsoftento
addvarietyandbalanceto eachworkout.
Yourthumbscanbeplacednexttothefirstfinger
orwrappedaroundthehandlebar.Usethese
thumbpositionsinterchangeablyduringeachwork-
outsessionforgreaterforearmendurance.
STANDARD WORKOUT POSITION
We strongly recommend that you begin every exercise session in this posb
tion. As a warm=up, it provides a balanced workout, distributing the empha=
sis between upper and lower body. Vary emphasis by pulling more with the
arms or pushing more with the legs. Keep your back vertical and upright at
all times. You should 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
WRIST ROLL
As your strength increases, you'll want to challenge yourself by toning your
forearms even more. Use the wrist roll with either the close or wide over=
hand grip. As you pull the handlebar toward your stomach, roll your knuck-
les forward in a smooth motion.
Muscles affected: Forearm Flexors
CENTER POST GRIP
Grip the center post high with one hand above the other. Perform ten repe=
titions. Change your hand positions and perform the same number of repe=
titions. For greater emphasis try one hand at a time.
Muscles affected: Biceps and Chest