HG-8001E ELLIPTICAL TRAINER
Contents
1. button to set up the desired time to do the exercise Press Enter button to confirm your setting value The distance display will flash and then press UP or DOWN button to set up the desired distance value Press ENTER button to confirm you setting value The Calories display will flash and then press UP or DOWN button to set up the desired calories to be consumed Press ENTER button to confirm your setting value The Age display will flash and then press UP or DOWN button to set up your age Press ENTER button to confirm your setting value The T H R Target Heart rate display will flash Please check this number is suitable for you If you do not want to use this value for your target you can press UP or DOWN button to set up the desired target heart rate you would like to keep during your exercise Press the start stop to begin exercise Time and distance cannot set up at the same time in this program 13 When you reach the target the monitor will produce beep sound and then stop If you set up more than one target and you would like to reach next target press start to exercise again C 6 Body fat measurement gt Note Press UP or DOWN button to select BODY FAT TEST program Press the ENTER Button to confirm your choice The HEIGHT display will flash and then press UP or DOWN button to set up your height Press ENTER button2. Rotation Minute Time min User to store user personal Down to adjust data and resistance Start Stop to start or pause training 81 STEP y Level display for active resistance Current Heart rate Display for active profile amp Energy consumption Watt Distance E nter to enter training parameters Up to adjust data and resistance FUNCTION INSTRUCTION POWER This model has been supplied with a power adapter The specification for the adapter Is 6V 1A AUTO ON Press any button or begin pedaling to automatically turn on the computer If part of the display malfunctions check the power adaptor and all connections AUTO OFF Without peddling the equipment after 4 minutes the monitor will turn off automatically Y RECOVERY Press this button to enter the fitness test The ranking of the test resolute is from F1 0 to F6 0 USER Press this button to the personal data input ENTER gt During the program choosing function press this button to confirm the program you would like to do the exercise gt During the setting mode Press this button to confirm the value you would like to set up gt During the start mode press this button to choose the time speed RPM calorie distance watt or pulse to display on the bigger digital number gt In the body fat measurement program press this button to read the next result after body exercise UP or DOWN gt
3. 10x26x8 Washer 4 55 M5 15 4 14 Plastic Cover Front Rear 2 56 M4 5 25 5 15 Plastic Cover R L 2 57 Plastic Cover 1 16 M6 Carriage Bolt 4 58 Screw 4 17 Pedals R L 1 59 Crank Cover 2 18 Cover R L 1 60 Screw 2 19 Rubber 2 61 Cap Nut 2 20 M8x25L Washer 2 62 8x16x1 5 Washer 2 21 Chain Cover R L 1 63 Tube 2 22 Crank R L 1 64 Arbor 1 23 Rear End Cap 2 65 19x38 Tube 6 24 8x70mml Carriage Bolt 4 66 Screw 2 25 Rear Stabilizer 1 67 3 8 Nut 2 26 Screw 4 68 10x19x3 Washer 2 27 10x78mml Screw 2 69 Chain Adjuster Set 2 28 Pedal Support R L 1 70 Belt 1 29 8x19x2mmT Washer 4 71 Fly Wheel 1 30 M10 Cap Nut 3 72 Front End Cap 2 31 6x14x1 Washer 4 73 Front Stabilizer 1 32 Spring 4 74 Motor 1 33 Knob 4 75 Lower Computer Cable 1 34 Screw 2 76 Plastic Cover 1 35 Washer 2 77 Rubber 1 36 Screw 2 78 Upper Computer Cable 1 37 Tube 4 79 Washer 6 38 Washer 2 80 8x15mmlx1 25 5mm Screw 6 39 Nut 2 81 Upper Support 1 40 Spring 2 78 Upper Computer Cable 1 41 10x38mml Screw 1 79 Washer 6 42 Bearing 4 19 EXPLODED DRAWING Model No 8001E 20
4. or old can start to exercise Capacity The body especially the heard and the circulation need time to adapt to the new circumstances Because of this reason it is really important to start really slowly with the training and to make brakes between and after the training Only exercise on a training level where you don t reach your limit Start to exercise in a tempo that you feel comfortable with After continuous training you can extend your training or adjust the item to a higher level Important Start your exercise slowly and increase intensity of exercises gradually You have a lot of time as you do your exercise at home You have to do some warming up without item before training Start and end your training with a little expenditure or energy After training you should also do some stretching Tips for a successful and healthy training Always remember that the training with your item can be really helpful for your health if you follow the important rules It is not helpful to do some exercises in a short time but in long term and continuously Please wear comfortable cloth we propose to wear sporting cloth Never exercise with a full stomach Do not have a meal about one hour before and after the training Do not exercise if you are already tired or feel exhausted Always remember that your body needs enough liquid if you exercise You should follow this necessity 17 Training Warming up should generall
5. swing bar 6L amp 12L ay os IV Attach the end of the right pedal bar 28R 64 to arbor of cross bar 22R Secure with G y E gt washer 35 amp screw 34 tightly 99 P i i V Do the same for the left pedal bar 28L 34 28L SS fg 30 81 VI Attach the end of right swing bar 6R amp A Pe S f i i Us 12R to the front of pedal bar 28R with a pain screw 27 and then secure with washer 29 and cap nut 30 tightly e 27 VII Do the same for the left swing bar 6L amp 12L LR 28 STEP 4 I Attach right pedal 17R onto the right pedal bar with carriage bolt 16 And secure them with washers 31 springs 32 and knobs 33 tightly Do the same for the left pedal 17L Il Attach the plastic cover 60 onto the front end of pedal support and secure it with screw 60 Then attach the plastic cover 15 and secure it with screws 46 STEP 5 IV Put the computer 1 into the plate of upper support 81 and fix it with screws 26 The machine is ready for use METER OPEREATION Start or Display for active Stop User no j Display active Display Keep the upper computer cable 78 out of upper support 81 Place handle bar 5 to metal parts under computer 1 on upper support 81 secure with 2 screws 66 and 2 washers 29 tightly Connect hand pulse cable 3 to back of computer 1 Also connect the upper computer cable 78 with computer 1 current A
6. to confirm your setting value The weight display will flash and then press UP or DOWN button to set up your height Press ENTER button to confirm your setting value The AGE display will flash and then press UP or DOWN button to set up your sex Press ENTER button to confirm your setting value The gender display will flash and then press UP or DOWN button to set up your gender Press ENTER button to confirm your setting value Press START STOP button to begin body fat measurement After finished your measurement press the ENTER button to check your test results To quit this program press UP or DOWN button to select your desired program The personal data will recall from USER SETTING DATE If the data is correct just simply press the ENTER button to confirm the values In this program your personal data will not store in our memory If you need to change your personal data please press the USER button to change your personal information 14 Things You Should Know Before Exercising A The values calculated or measured by the computer are for exercise purpose only not for medical purpose B The Variables may need to change in the Programs Programs Variables P1 P7 TIME DISTANCE CAL P8 TIME DISTANCE CAL 10 Intervals P9 TIME DISTANCE WATT P10 P12 TIME DISTANCE CAL AGE TARGET HR P13 GENDER HEIGHT WEIGHT A
7. Combination Wrench 10 14 17 19mm NO 34 Screw M10 78L 5mm Allen key wrench ui omy Do 4 NO 60 Screw NO 46 Screw Unpacking your ELLIPTICAL TRAINER where will be using it Being careful Not to damage Place your ELLIPCAL TRAINER on a level flat surface It is recommended that you place a protective covering on your floor 4 fitnessfaq info STEP 1 73 I Fasten front stabilizer 73 with 2 carriage bolts a Va 24 from the underside of stabilizers Secure lt a then with 2 washers 10 and cap nuts 11 to gt A main frame 45 ui II Fasten rear stabilizer 25 with 2 carriage bolts 24 from the underside of stabilizers And secure them with 2 washers 10 and cap nuts 7 11 to main frame 45 gt PV A E 25 STEP 2 l l Connect the upper computer cable 78 with the 10 lower computer cable 75 securely i 80 ld 19 I Put upper support 81 into main frame 45 and dial de 78 secure it with washers 10 8 79 and screws Ha TT 80 76 19 III Attach rubber 77 and plastic cover 76 in to 45 main frame 45 SIEP Z fitnessfaq info STEP 3 E 6L I Attach upper swing bar 6R amp 6L with lower swing bar 12R amp 12L and fix it A 10 with 2 carriage bolt 9 washer 10 and LI A cap nut 11 i 6R II Attach right swing bar 6R amp 12R to arbor i of handlebar post 64 JoL i he Ly III Do the same to left
8. GE The pre set data will begin to count down after you start pedaling Once a pre set has been reached the computer will beep and end the training program C Body Types There are 5 body types divided according to the FAT calculated Type 1 is from 5 to 14 Type 2 is from 15 to 24 Type 3 is from 25 to 29 Type 4 is from 30 to 39 Type 5 is from 40 to 50 D BMR Basal Metabolic Rate metabolism is the energy measured in calories expended by the body at rest to maintain normal bodily function E BMI BMI means Body Mass Index which is used for body shape adjustment F FAT WEIGHT The total body fat in our body measured by Kilogram 15 TRAINING INSTRUCTION To achieve a considerable improvement of your physical resistance and your health some aspects of how to find the most efficient amount of training should be followed If you have not been physically active for a longer period of time and also avoid health risks you should consult your general physician before starting exercise INTENSITY To achieve maximum results the right intensity has to be chosen The heart rate is used as guideline As a rule of thumb the following formula is commonly used Maximum pulse rate 220 Age While exercising the pulse rate should always be between 60 85 of the maximum pulse rate When starting to exercise you should keep your rate at 60 of your maximum pulse rate in the first couple of weeks With increasing improve
9. HG 8001E ELLIPTICAL TRAINER USER S MANUAL 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this man ual for future reference Before your starting to exercise Keep children and pets away from the equipment IMPORTANT PRECAUTIONS WARNING To reduce the risk of injury to persons read the following important precautions and information before operating the ELLIPTICAL TRAINER read the manual carefully and also always keep this manual with you Before beginning any exercise program you should consult your doctor first to determine if you have any medical or physical conditions that could put your health and safety at risk or prevent any damage Your doctor s advise is essential if you are taking medication that affects your heart rate blood pressure or cholesterol level Be aware of your body s signals Incorrect or excessive exercise can damage your health If you feel dizziness nausea chest pain back pain or other health symptoms stop the workout at once and consult your doctor before continuing Do not operate any exercise equipment if it is not assembled well Also you must inspect your machine periodically to ensure your machine in good condition It is your responsibility to ensure that all users of the equipment are informed of all warnings and precautions The equipment is designed for adult use only The equipment is n
10. Press UP or DOWN button to select the program form Manual Rolling Valley Fat Burn Ramp Mountain Intervals User Setting Profile Watt Control 60 H R C Heart Rate Control Program 75 H R C 85 H R C to Body fat test gt Press UP or PDOWN button to increase or decrease the setting value of Time Distance Calories height weight age sex and pulse gt During the start mode Press UP or DOWN button to increase or decrease the resistance level gt Press the START button to start or stop exercise or begin to measure the body fat RESET Press the START STOP button for 3 seconds to set all displayed values back to zero PROGRAM INTRUCTION Manual Program Manual PROGRAM 1 is a manual program Press ENTER key to select TIME DISTANCE and CAL Then Press UP or DOWN key to adjust the values After pressing START STOP key to exercise please also apply the heart rate detector appropriately Users may exercise in any desire level by Pressing UP or DOWN Pressing the workout with a period of time or a certain distance E Preset Programs Rolling Valley Fat Burn Ramp Mountain Intervals PROGRAM 2 to PROGRAM 7 is the preset program Press ENTER key to select TIME DISTANCE and CAL Then press UP or DOWN to adjust the values Users may exercise with different level of loading in different intervals as the profiles show After pressing START S
11. START STOP key to calculate body fat please also apply the heart rate detector appropriately If the detector cannot pick up any signals an error message E3 will show up in the profile display If it happens press START STOP key to calculate again Then the calculation values of FAT BMR BMI BODY TYPE and a designed profile will show up shortly Press START STOP key to exercise The profile shown in the display is specially designed for your body type E Fitness Test Press the Pulse Recovery Button The fitness note is for personal orientation and compares the pulse rate before and after training You will notice that your fitness will improve when exercising regularly Press the pulse recovery button directly after a training session Hold the hand on pulse connections or leave the chest transmitter attached Time will count down from 60 to 0 seconds VV V V Your personal fitness note appears F1 0 F6 0 on the display F1 0 Excellent F2 0 Good F3 0 Fair F4 0 below average F5 0 No Good F6 0 Poor 10 OPERATION INSTRUCTION Plug in the power Plug in the adaptor to the equipment The monitor will produce a beep sound and turn on the monitor Determine the User Only Can Process in the STOP Mode gt VV V Y Press the User button to the USER DATA only can use on the stop mode Press the Enter to the USER SELECT Press UP or DOWN button to select the User fro
12. TOP key to exercise please also apply the heart rate detector appropriately Users may also exercise in any desire level by Pressing UP or DOWN Pressing the workout with a period of time or a certain distance m User Profile programs User Setting Profile Program 8 is the user setting program Users are free to edit the values in the order of TIME DISTANCE CAL and the level of loading in 10 intervals The values and profiles will be stored in the memory after setup Users may also change the ongoing loading in each interval by turning the nut and they will not change the level of loading stored in the memory E Speed Independent Program Watt Control Program 9 is a Speed Independent Program Press ENTER key to select the values of TIME DISTANCE and WATT Then Press UP or DOWN to adjust the values After pressing START STOP key to exercise please also apply the heart rate detector appropriately During the exercise the level of loading is not adjustable In this program computer will adjust the level of loading according to the value of WATT setup For example the level of loading may increase while the speed is too slow Also the level of loading may decrease while the speed is too fast Asa result the calculated value of WATT will close to the value of WATT setup by users m Heart Rate Control Programs 60 H R C Heart Rate Control Program 75 H R C 85 H R C Program 10 to Progra
13. ack leg straight and your back foot flat on the floor Bend your front leg lean forward and move your hips toward the wall Hold for 15 counts then relax Repeat 3 times for each leg To cause further stretching of the achilles tendons bend your back leg as well Stretches Calves achilles tendons and ankles 4 Quadriceps Stretch With one hand against a wall for balance reach back and grasp one foot with your other hand Bring your heel as close to your buttocks as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Quadriceps and hip muscles 5 Inner Thigh Stretch Sit with the soles of your feet together and your knees outward Pull your feet toward your groin area as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Quadriceps and hip muscles 18 8001E PARTS LIST PART DESCRIPTION Qty PART DESCRIPTION Qty 1 Computer 1 43 10 16 22mml Tube 1 2 Hand Sponge 1 44 Power Plug 1 3 Hand Pulse Cable 1 45 Main Frame 1 4 Hand Pulse 2 46 Screw 9 5 Handle Bar 1 47 Sensor Set 1 6 Upper Swing Bar R L 1 48 Screw 4 7 End Cap 2 49 Motor Plug 1 8 Upper Swing Sponges R L i 50 17x22x3 Washer 2 9 M8x35 mml Carriage Bolt 4 51 Belt Wheel 1 10 8x19x1 5 mmT Washer 14 52 Arbor 1 11 M8 Cap Nut 8 53 M8x15Lx1 25 Screw 3 12 Lower Swing Bar R L 1 54 Screw 8 13
14. e your home workouts number of the ELLIPTICAL TRAINER is HG 8001E The more enjoyable and effective serial number can be found on a decal attached to the For your benefit read this manual carefully before ELLIPTICAL TRAINER Before reading further please using the ELLIPTICAL TRAINER If you have additional familiarize yourself with the parts that are labeled in the questions please call our Customer Service Department To drawing below Hand Pulse Upper Swing Bar si Computer RIGHT SIDE Lower Swing Bar A Upper Support LEFT SIDE A Front Stabilizer Main Frame Left Pedal Rear Stabilizer fitnessfaq info ASSEMBLY Assembly requires two people Set the parts in a cleared area and remove all packing materials Do not dispose of the packing materials until assembly is completed Identify your hardware An 5 i A San NO 9 Carriage bolt M8 40L NO 11 Cap Nut M8 NO 10 Washer 8 6 19 1 5T NO 16 Carriage bolt M6 50L NO 31 Washer d 6 6 14 1T NO 32 Spring NO 33 Knob NO 24 Carriage bolt M8 70L NO 11 Cap Nut M8 NO 10 Washer 8x 191 5T NO 29 Washer d 8 p 16x1 5T NO 27 Screw M10 78L NO 30 Cap Nut M10 NO 29 Washer 10 d 26 2T
15. ess UP or DOWN button to set up the desired distance value Press ENTER button to confirm your setting value gt The Calories display will flash and then press UP or DOWN button to set up the desired calories to be consumed Press ENTER button to confirm your setting value gt The column 1 will flash and then press UP or DOWN button to create your personal exercise profile gt Press the Enter button to confirm your first column of your exercise profile gt The column 2 will flash and then press UP or DOWN button to create your personal exercise profile gt Press the Enter button to confirm your second column of your exercise profile gt Follow the above descriptions to finish your personal exercise profile gt Press the START STOP to begin exercise Note I Your personal exercise profile will be stored in the memory of the monitor II Time and distance cannot set up at the same time in this program III When you reach the target the monitor will produce beep sound and then stop IV If you set up more than one target and you would like to reach next target press start to exercise again 12 C 4 Watt Control Program gt Press UP or DOWN button to select the watt control program gt Press the Enter Button to choose the manual program gt The Time display will flash and then press UP or DOWN button to set up the desired time to do
16. m 12 is the Heart Rate Control Programs In Program 10 to Program 12 press Enter key to select TIME DISTANCE Cal amp AGE and TARGET H R Then Press UP or DOWN to adjust the values Users may exercise in a period of time or a certain distance with 60 Max Heart Rate in Program10 75 Max Heart Rate in Program 11 and 85 Max Heart Rate in Program 12 After pressing START STOP key to exercise please also apply the heart rate detector appropriately Or you can choose Target H R working program under these 3 main programs users may setup a target heart rate to exercise in a period of time or a certain distance In these programs the computer will adjust the level of loading according to the heart rate detected For example the level of loading may increase while the heart rate detected is lower than TARGET H R Also the level of loading may decrease while the heart rate detected is higher than TARGET H R As a result the user s heart rate will be adjusted to close the TARGET H R in the range of TARGET H R 5 and TARGET H R 5 9 Body Fat Program Body Fat Measurement Program 13 is a special program designed to calculate users body fat ratio and to design a specific loading profile for users With 9 different body types the computer can generate 9 different profiles for each Press ENTER key to select GENDER HEIGHT WEIGHT and AGE Then Press UP or DOWN to adjust the values After pressing
17. m U1 to U4 Press the Enter to decide the User Press UP or DOWN button to set up your height and then press the Enter to confirm your setting value Press UP or DOWN button to set up your weight and then press the Enter to confirm your setting value Press UP or DOWN button to set up your age and then press the Enter to confirm your setting value Press UP or DOWN to set up your sex and then press the Enter to confirm you are M male or F female Finish the user data input Program select and setting value C 1 Manual Program Press UP or DOWN button to select the Manual program Press the Enter Button to confirm the manual program The Time display will flash and then press UP or DOWN to set up the desired time to do the exercise Press ENTER button to confirm your setting value The distance display will flash and then press UP or DOWN button to set up the desired distance value Press ENTER button to confirm your setting value The Calories display will flash and then press UP or DOWN button to set up the desired calories to be consumed Press ENTER button to confirm your setting value Press the start stop to begin exercise Note I Time and distance cannot set up at the same time in this program II When you reach the target the monitor will produce beep sound and then stop III If you set up more than one ta
18. ment of fitness the pulse rate should be slowly increased to 85 of your maximum pulse rate FAT BURING The body starts to burn fat at approx 60 of the maximum pulse rate To reach an optimum at burning rate it is advisable to keep the pulse rate between 60 70 of the maximum pulse rate The optimum training amount consists of three workouts per week 30 minutes each Example You are 52 years of age would like to start exercising Maximum pulse rate 220 52 age 168 pulse min Minimum pulse rate 168x 0 6 101 pulse min Highest pulse rate 168x0 7 117 pulse min During the first week it is advisable to start with a pulse rate of 101 afterwards increase it to 117 With increasing improvement of fitness the training intensity should be increased to 70 85 of your maximum pulse rate This can be done by increasing the resistance a higher frequency or longer training period 16 Trainings hints With buying this training item you have done the first step for healthy fitness With the help of this item you can exercise your muscles at home every time you feel like Further is the exercise good for your health as the training is also good for your endurance Goal of training Building of muscles General fitness Endurance Better feeling The training success is mainly depending on the following points Continuous training Good nourishment Control of training progress Who can exercise Generally every healthy person young
19. ot suitable for therapeutic use 6 Before using the machine please check the nuts and bolts are securely tightened 7 Always use the equipment as mentioned If any defective components while assembling or checking the equipment has been found or you hear any unusual noises from the equipment during use stop immediately Do not use the equipment until the problem has been rectified 8 Wear appropriate workout clothing while exercising Do not wear robes or other clothing that could become caught in the machine Running or aerobic shoes are also required while using the machine 9 Use the equipment on a flat level clear surface Do not use the machine near the water or outdoors 10 Keep hands away from all moving parts While lifting or moving the equipment always do it carefully 11 The equipment has been tested and certified to En957 under class H C for home use only Maximum weight of user 120kg 270Lbs WARN l N G Before beginning this or any exercise program consult your physician This is especially important for person over the age of 35 or person with pre existing health problems Read all instructions before using SAVE THESE INSTRUCTIONS fitnessfaq info BEFORE YOU BEGIN Thank you for selecting the revolutionary HG 8001E help us assist you please note the product model ELLIPTICAL TRAINER The HG 8001E offers an number and serial number before calling The model impressive array of features to mak
20. rget and you would like to reach next target press start to exercise again 11 C 2 Preset Program Rolling Valley Fat Burn Ramp Mountain Intervals Program gt Press UP or DOWN to select one of the above programs Press the Enter Button to enter this program The Time display will flash and then press UP or DOWN button to set up the desired time to do the exercise Press ENTER button to confirm your setting value The distance display will flash and then press UP or DOWN button to set up the desired distance value Press ENTER button to confirm your setting value The Calories display will flash and then press UP or DOWN button to set up the desired calories to be consumed Press ENTER button to confirm your setting value Press the start stop to begin exercise Note I Time and distance cannot set up at the same time in this program When you reach the target the monitor will produce beep sound and then stop II Ifyou set up more than one target and you would like to reach next target press start to exercise again C 3 User Setting Profile gt Press UP or DOWN button to USER PROFILE gt Press the Enter Button to enter this program gt The Time display will flash and then press UP or DOWN button to set up the desired time to do the exercise Press ENTER button to confirm your setting value gt The distance display will flash and then pr
21. the exercise Press ENTER button to confirm your setting value gt Thedistance display will flash and then press UP or DOWN button to set up the desired distance value Press ENTER button to confirm your setting value gt The Calories display will flash and then press UP or DOWN button to set up the desired calories to be consumed Press ENTER button to confirm your setting value gt The watt display will flash and then press UP or DOWN button to set up the watt to do the exercise Press ENTER button to confirm your setting value gt Press the start stop button to begin exercise Hint WATT TORQUE KGM RPM 1 03 In this program the WATT value will keep constant value It means that if you peddle quickly the load will decrease and if you peddle slowly the load will increase Always try to keep you in the same watt value Note I Il Ill Time and distance cannot set up at the same time in this program When you reach the target the monitor will produce beep sound and then stop If you set up more than one target and you would like to reach next target press start to exercise again C 5 HEART RATE CONTROL PROGRAM 60 H R C 75 H R C and 85 H R C gt Note Press the UP or DOWN button to select one of the heart rate control program Press the Enter Button to confirm your choice The Time display will flash and then press UP or DOWN
22. y be done with every sportive activity All physical and psychically components will be stimulated and increased further the risk or injury will be decreased With the following exercises you will warm up the muscle groups this succeed the best by moving Run for about 5 10 minutes calmly on one place or through the room You can jump in between a couple of times Stretching Following exercises are light but appropriate movements which will wake up your body stimulate your circulation and make your ankles more flexible Please do these warming up exercises more than once before starting your training SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right Move slowly as you stretch never bounce 1 Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips Allow your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your b
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