Magnetic Elliptical Trainer

Transcription

1 Magnetic Elliptical Trainer ITEM NO.: 400 OWNER S MANUAL IMPORTANT: Read all instructions carefully before using this product. Retain this owner s manual for future reference. The specifications of this product may vary from this photo and are subject to change without prior notice. 208, April

2 TABLE OF CONTENTS WARRANTY IMPORTANT SAFETY INSTRUCTIONS PARTS LIST HARDWARE LIST AND ASSEMBLY PART TOOLS EXPLODED VIEW ASSEMBLY INSTRUCTIONS HOW TO MOVE THE ELLIPTICAL TRAINER OPERATING THE COMPUTER ADJUSTMENTS MAINTENANCE TROUBLESHOOTING WARM UP AND COOL DOWN ROUTINE

3 ONE YEAR LIMITED WARRANTY LifeGear Inc. warrants to the original purchaser that this product is free from defects in material and workmanship when used for the purpose intended, under the conditions that it has been installed and operated in accordance with LifeGear's Owner's Manual. LifeGear's obligation under this warranty is limited to replacing or repairing free of charge, any parts which may prove to be defective under normal home use. This warranty does not include any damage caused by improper operation, misuse or commercial application. From the date of purchase, the frame is warranted to be free from defects for (one) year. This warranty is offered only to the original owner and is not transferable. Proof of purchase is required. When ordering replacement parts please have the following information ready:. Owner's Manual 2. Model Number 3. Description of Parts 4. Part Number 5. Date of Purchase 2

4 IMPORTANT SAFETY INSTRUCTIONS Basic precautions should always be followed, including the following important safety instructions when using this equipment. Read all instructions before using this equipment.. Read all instructions and follow it carefully before using this equipment. Make sure the equipment is properly assembled and tightened before use. 2. Before exercise, in order to avoid injuring the muscle, warm-up exercises are recommended. 3. Please make sure all parts are not damaged and fixed well before use. This equipment should be placed on a flat surface when using. Using a mat or other covering material on the ground is recommended. 4. Please wear proper clothes and shoes when using this equipment; do not wear clothes that might catch any part of the equipment. 5. Do not attempt any maintenance or adjustments other than those described in this manual. Should any problems arise, discontinue use and consult your local dealer. 6. Be careful when step on or leave the pedal always hold the handlebars first. Make the pedal at your side at the lowest position, step on the pedal, and stride over the main frame then step on the other pedal. When using, please hold the handlebar by hands, make the pedals running smoothly by push or pull handlebars, then run the equipment regularly by cooperation of hands and feet. After exercise, please also make one pedal at the lowest position and leave your foot on the higher pedal first and then another. 7. Do not use the equipment outdoors. 8. This equipment is for household use only. It is not a commercial model.. Only one person at a time should use this equipment. 0. If you feel any chest pains, nausea, dizziness, or short of breath, you should stop exercising immediately and consult your physician before continuing.. Care should be taken in mounting or dismounting the equipment. 2. Do not allow children to use or play on the equipment. Keep children and pets away from the equipment while in use. This machine is designed for adults use only. The minimum free space required for safe operation is not less than two meters. 3. The maximum weight capacity for this product is 0 kgs. WARNING: Before beginning any exercise program consult your physician. This is especially important for people who are over 35 years old or who have pre-existing health problems. Read all instructions before using any fitness equipment. Do not operate this exercise equipment without properly fitted guards, as the moving parts can present a risk of serious injury if exposed. CAUTION: Read all instructions carefully before operating this product. Retain this Owner s Manual for future reference. 3

5 PARTS LIST No. Description Qty No. Description Qty 00 Main Frame 028 Hexagon Socket Pan Head Cap Bolt M8x5 (S6) Left Handrail Arm 02 Big Washer Ø25xØx2.0T Left Foot Pedal Arm 030 Foot Pedal Arm Axle Øx Right Foot Pedal Arm 03 Washer Ø20xØ8x2.0T Roller Arm Hexagon Socket Pan Head Cap Bolt M8x Right Handrail Arm 033 Plastic Bushing Roller Arm Plate Plastic Bushing Ø38xØx Rear Base Frame 035 Washer Ø5 00 Front Post 036 Plastic Bushing Ø28.6xØ6x Handlebar Ø Nut M0x.25xH6 2 0 Left Handrail Ø Crank Cap 2 02 Right Handrail Ø32 03 Handlebar End Cap Ø Front Stabilizer 040 Handlebar Foam Grip Ø24xØ3x Front Post Cover 04 U-Shape Bracket 2 05 Tension Control Knob 042 Powder Metal Bushing Ø8xØ8x Round Cap Ø Hand Pulse Sensor with Wire (L=550 mm) 2 07 Hexagon Socket Pan Head Cap Bolt M8x20 (S6) Spacer Ø22x Spring Washer Ø Bearing Washer Ø33xØ8x2.0T Roller Extension Sensor Wire (L=000 mm) 047 Left Foot Pedal 02 Bushing Ø27x Carriage Bolt M8x Round Cap 0 04 Curve Washer Ø25xØ8x2.0T Hexagon Head Bolt M8x Axle Ø5x Axle Ø6x Round End Cap Ø Plastic Bushing Ø32xØ6x Adjustable Leveler M0x Hexagon Head Bolt M8x Hexagon Nut M Idler Wheel 054 Screw ST4.2x20 8 4

6 PARTS LIST No. Description Qty No. Description Qty 055 Aluminum Track Left Crank Cover 056 Washer Ø25xØ8x2.0T 8 07 Spring Clip Ø Crank Wave Washer Ø Cross Recessed Pan Head Bolt M5x Bearing 6004ZZ 2 05 Cross Recessed Pan Head Bolt M5x Sensor with Wire (L=50 mm) 060 Curve Washer Ø6xØ8x.5T Cross Recessed Pan Head Tapping Screw ST2.x Washer Ø6 084 Tension Cable L=500 mm 062 Right Foot Pedal 085 Rubber Cover Ø Hexagon Nylon Nut M Hexagon Nut M6 (S0) Front Stabilizer End Cap Spring Washer Ø Hexagon Socket Pan Head Cap Bolt M8x Tension Bracket 3x30x.0T Transport Wheel Ø68x Eyebolt M6x Hexagon Socket Pan Head Cap Bolt M8x4 (S6) 4 00 Nut M0x.0xH Cap Nut M8 6 0 Flywheel 06 Plastic Bushing Ø38xØ32.6x Cross Recessed Pan Head Bolt M6x Handrail Foam Grip Ø3xØ37x Belt Pulley 07 Handrail End Cap Ø50xØ Belt Pulley Shaft 072 Computer (HR-560) 05 Cross Recessed Pan Head Bolt M6x0 073 Wave Washer Ø26xØx0.3T 2 06 Hexagon Nylon Nut M6 (S0) Right Crank Cover 07 Belt PJ Eyebolt M8x65 08 Right Cover 076 Cross Recessed Pan Head Tapping Screw ST4.2x20 0 Washer Ø8xØ6x.5T Left Cover 00 Idler Arm 5

7 HARDWARE LIST AND ASSEMBLY PART (6) Round Cap 4 PCS (4) Curve Washer 2 PCS (48) Carriage Bolt 2 PCS (68) Cap Nut 2 PCS (8) Spring Washer 2 PCS (22) Round Cap 0 PCS (60) Curve Washer 4 PCS (68) Cap Nut 4 PCS (67) Hexagon Socket Pan Head Cap Bolt 4 PCS 6

8 TOOLS Allen Wrench PC Multi Hex Tool with Phillips Screwdriver PC Double Open End Wrench 2 PCS 7

9 EXPLODED VIEW ,

10 EXPLODED VIEW

11 ASSEMBLY INSTRUCTIONS STEP Remove two Hexagon Socket Pan Head Cap Bolts (28) and two Washers (3) from the Front Stabilizer (3). Remove bolts with the Allen Wrench provided STEP 2 Install two Adjustable Levelers (52) with two Hexagon Nuts (53) onto the Front Stabilizer (3). 0

12 STEP 3 Position the Front Stabilizer (3) in front of the Main Frame () and align bolt holes. Attach the Front Stabilizer (3) onto the front curve of the Main Frame () with two Hexagon Socket Pan Head Cap Bolts (28) and two Washers (3). Tighten bolts with the Allen Wrench provided STEP 4 Install four Adjustable Levelers (52) with four Hexagon Nuts (53) onto the Rear Base Frame (8).

13 STEP 5 Position the Rear Base Frame (8) behind the Main Frame () and align bolt holes. Attach the Rear Base Frame (8) onto the rear curve of the Main Frame () with two Carriage Bolts (48), two Curve Washers (4), two Spring Washers (8), and two Cap Nuts (68). Tighten cap nuts with the Multi Hex Tool with Phillips Screwdriver provided. Hardware: (4) Curve Washer 2 PCS (48) Carriage Bolt 2 PCS (68) Cap Nut 2 PCS (8) Spring Washer 2 PCS 2

14 STEP 6 Remove eight Hexagon Socket Pan Head Cap Bolts (28), eight Spring Washers (8), and four Washers (3), and four Curve Washers (60) from the Main Frame (). Remove bolts with the Allen Wrench provided STEP 7 It is recommended to have a second person assist with this step. One person should hold the Front Post () in place while the other person to connect the wires. Insert the Tension Cable (84) through into the bottom hole of the Front Post () and pull it out from the square hole of the Front Post (). Connect the Sensor Wire (82) from the Main Frame () to the Extension Sensor Wire (20) from the Front Post (). 3

15 STEP 8 Insert the Front Post () onto the tube of the Main Frame () and secure with eight Hexagon Socket Pan Head Cap Bolts (28), eight Spring Washers (8), and four Washers (3), and four Curve Washers (60) that were removed. Tighten bolts with the Allen Wrench provided STEP Remove one Cross Recessed Pan Head Bolt (5) and one Washer (35) from the Tension Control Knob (5). Remove bolt with the Multi Hex Tool with Phillips Screwdriver provided. 4

16 A C B 5 D STEP 0 Put the cable end of resistance cable of Tension Control Knob (5) into the cable lock of Tension Cable (84), see Figure A. Pull the resistance cable of Tension Control Knob (5) up and force it into the slot of metal bracket of Tension Cable (84), see Figure B. Insert the metal fitting on the resistance cable of Tension Control Knob (5) into the hole at the end of the slot in the metal bracket of Tension Cable (84), see Figure C. Connect the resistance cable of Tension Control Knob (5) to Tension Cable (84) complete, see Figure D. Attach the Tension Control Knob (5) onto the Front Post () with one Cross Recessed Pan Head Bolt (5) and one Washer (35) that were removed. Tighten bolt with the Multi Hex Tool with Phillips Screwdriver provided STEP Remove one Hexagon Socket Pan Head Cap Bolt (7), one Spring Washer (8), one Washer (), and one Big Washer (2) from the left horizontal axle of the Front Post (). Remove bolt with the Allen Wrench provided. 5

17 (6) Round Cap PC STEP 2 The Left Handrail Arm (2) is marked with the letter L for the Left. Slide the Left Handrail Arm (2) onto the left horizontal axle of the Front Post () with one Hexagon Socket Pan Head Cap Bolt (7), one Spring Washer (8), one Washer (), and one Big Washer (2) that were removed. Tighten bolt with the Allen Wrench provided. Install one Round Cap (6) onto the Washer () STEP 3 Remove one Hexagon Socket Pan Head Cap Bolt (7), one Spring Washer (8), one Washer (), and one Big Washer (2) from the right horizontal axle of the Front Post (). Remove bolt with the Allen Wrench provided. 6

18 (6) Round Cap PC STEP 4 The Right Handrail Arm (6) is marked with the letter R for the Right. Slide the Right Handrail Arm (6) onto the right horizontal axle of the Front Post () with one Hexagon Socket Pan Head Cap Bolt (7), one Spring Washer (8), one Washer (), and one Big Washer (2) that were removed. Tighten bolt with the Allen Wrench provided. Install one Round Cap (6) onto the Washer () STEP 5 Remove one Hexagon Head Bolt (26), one Washer (), and one Hexagon Nylon Nut (63) from the U-Shape Bracket (4). Remove bolt and hexagon nylon nut with two Double Open End Wrenches provided. 7

19 (22) Round Cap PC STEP 6 The Left Foot Pedal Arm (3) is marked with the letter L for the Left. Attach the Roller Arm (5) to the U-Shape Bracket (57) with one Hexagon Head Bolt (26), one Washer (), and one Hexagon Nylon Nut (63) that were removed. Tighten bolt and hexagon nylon nut with two Double Open End Wrenches provided. Install one Round Cap (22) onto the Hexagon Head Bolt (26). Place the Roller (46) onto the track of the Rear Base Frame (8) STEP 7 Remove one Axle (24), two Hexagon Head Bolts (23), and two Washers (56) from the Left Handrail Arm (2). Remove bolts with two Double Open End Wrenches provided. 8

20 (22) Round Cap 2 PCS STEP 8 Attach the Left Foot Pedal Arm (3) onto the bottom end of the Left Handrail Arm (2) with one Axle (24), two Hexagon Head Bolts (23), and two Washers (56) that were removed. Tighten bolts with two Double Open End Wrenches provided. Install two Round Caps (22) onto the both Hexagon Head Bolts (23) STEP Remove one Hexagon Head Bolt (26), one Washer (), and one Hexagon Nylon Nut (63) from the U-Shape Bracket (4). Remove bolt and hexagon nylon nut with two Double Open End Wrenches provided.

21 (22) Round Cap PC STEP 20 The Right Foot Pedal Arm (4) is marked with the letter R for the Right. Attach the Roller Arm (5) to the U-Shape Bracket (57) with one Hexagon Head Bolt (26), one Washer (), and one Hexagon Nylon Nut (63) that were removed. Tighten bolt and hexagon nylon nut with two Double Open End Wrenches provided. Install one Round Cap (22) onto the Hexagon Head Bolt (26). Place the Roller (46) onto the track of the Rear Base Frame (8) STEP 2 Remove one Axle (24), two Hexagon Head Bolts (23), and two Washers (56) from the Right Handrail Arm (6). Remove bolts with two Double Open End Wrenches provided. 20

22 (22) Round Cap 2 PCS STEP 22 Attach the Right Foot Pedal Arm (4) onto the bottom end of the Right Handrail Arm (6) with one Axle (24), two Hexagon Head Bolts (23), and two Washers (56) that were removed. Tighten bolts with two Double Open End Wrenches provided. Install two Round Caps (22) onto the both Hexagon Head Bolts (23) STEP 23 Install two Round Caps (6) onto the Washers (). Install four Round Caps (22) onto the Hexagon Head Bolts (23) (6) Round Cap 2 PCS (22) Round Cap 4 PCS 2

23 STEP 24 The Left and Right Foot Pedals (47, 62) are marked with the letter L for the Left and R for the Right. First remove four Hexagon Socket Pan Head Cap Bolts (32) from Left and Right Foot Pedal Arms (3, 4). Remove bolts with the Allen Wrench provided. Then attach both Left and Right Foot Pedals (47, 62) with four Hexagon Socket Pan Head Cap Bolts (32) that were removed. Tighten the bolts with the Allen Wrench provided. 22

24 STEP 25 The Left and Right Handrails (, 2) are marked with the letter L for the Left and R for the Right. Attach both Left and Right Handrails (, 2) into the top ends of both Left and Right Handrail Arms (2, 6) with four Hexagon Socket Pan Head Cap Bolts (67), four Curve Washers (60), and four Cap Nuts (68). Tighten cap nuts with the Multi Hex Tool with Phillips Screwdriver provided. Hardware: (60) Curve Washer 4 PCS (68) Cap Nut 4 PCS (67) Hexagon Socket Pan Head Cap Bolt 4 PCS 23

25 60 28 STEP 26 Remove two Hexagon Socket Pan Head Cap Bolts (28) and two Curve Washers (60) from the Front Post (). Remove bolts with the Allen Wrench provided STEP 27 Insert the Hand Pulse Sensor Wires (43) from the Handlebar (0) into the hole on the Front Post () and then pull them out from the top end of the Front Post (). Attach the Handlebar (0) onto the Front Post () with two Hexagon Socket Pan Head Cap Bolts (28) and two Curve Washers (60) that were removed. Tighten bolts with the Allen Wrench provided

26 72 58 STEP 28 Remove four Cross Recessed Pan Head Bolts (58) from the Computer (72). Remove bolts with the Multi Hex Tool with Phillips Screwdriver provided STEP 2 It is recommended to have a second person assist with this step. One person should hold the Computer (72) in place while the other person to connect the wires. Connect the Hand Pulse Sensor Wires (43) and Extension Sensor Wire (20) to the wires that come from the Computer (72). Tuck wires into the Front Post (). Attach the Computer (72) onto the top end of the Front Post () with four Cross Recessed Pan Head Bolts (58) that were removed. Tighten bolts with the Multi Hex Tool with Phillips Screwdriver provided. 25

27 HOW TO MOVE THE ELLIPTICAL TRAINER Left & Right Handrails Transport Wheel Handle CAUTION: Due to the size and weight of the elliptical trainer, please moving it requires two people. One person stands in front of the elliptical trainer, hold both left and right handrails, and place one foot against one of the transport wheels. Pull on the handrails and the other person lifts the handle until the elliptical trainer will roll on the transport wheels. Carefully move the elliptical trainer to the desired location, and then lower it to the floor. 26

28 OPERATING THE COMPUTER USING YOUR COMPUTER The computer can be activated by pressing one of the three buttons or by pedaling. If you leave the equipment idle for 4 minutes, the power will turn off automatically. BUTTON FUNCTIONS: MODE: Press the MODE button to select each function of the computer. Press and hold the MODE button for 3 seconds to reset all data values to zero except the ODO (ODOMETER) data values. SET: Press the SET button to set data values of TIME, DIST (DISTANCE), CAL (CALORIES), or PULSE for target pre-setting. RESET: Press the RESET button to reset data values of TIME, DIST (DISTANCE), or CAL (CALORIES) to zero. Press the RESET button to reset data values of TIME, DIST (DISTANCE), CAL (CALORIES), or PULSE to zero for target pre-setting. Press and hold the RESET button for 3 seconds to reset all data values to zero except the ODO (ODOMETER) data values. COMPUTER FUNCTIONS: SCAN: Press the MODE button until the screen displays SCAN. The computer will automatically scan TIME, SPEED, DIST (DISTANCE), CAL (CALORIES), ODO (ODOMETER), and (PULSE) functions every 5 seconds. TIME: Displays your elapsed workout time in minutes and seconds. You may also pre-set target time in STOP mode before training. To set TIME press the MODE button until the screen displays TIME. Press the SET button to change the time, each time you press the SET button time should change by minute. Press the RESET button to reset the target time to zero. Once you pre-set target time and then start to exercise, time starts counting down from pre-set target time to 0:00 per second backward. When the pre-set target time counts down to 0:00, time will start to count up immediately and the computer will begin beeping to remind you. SPEED: Displays the current training speed. DIST (DISTANCE): Displays the cumulative distance travelled during workout. You may also pre-set target distance in STOP mode before training. To set DISTANCE press the MODE button until the screen displays DIST. Press the SET button to change the distance. Press the RESET button to reset the target distance to zero. Once you pre-set target distance and then start to exercise, distance starts counting down from pre-set target distance to When the pre-set target distance counts down to 0.00, distance will start 27

29 to count up immediately and the computer will begin beeping to remind you. CAL (CALORIES): Displays approximate amount of calories burned during workout. You may also pre-set target calories in STOP mode before training. To set CALORIES press the MODE button until the screen displays CAL. Press the SET button to change the calories. Press the RESET button to reset the target calories to zero. Once you pre-set target calories and then start to exercise, calories start counting down from pre-set target calories to 0.0. When the pre-set target calories count down to 0.0, calories will start to count up immediately and the computer will begin beeping to remind you. (This data is a rough guide for comparison of different exercise sessions and should not be used in medical treatment). ODO (ODOMETER): Displays the total accumulative distance travelled. The ODO data values can not be reset to zero by pressing and holding the MODE or RESET button for 3 seconds. If you take out the batteries from the computer, the ODO data values will reset to zero. (PULSE): Displays your current heart rate figures after you grip the handlebar sensors with both your hands during exercise. To ensure the pulse read-out is more precise, please always hold on to the handlebar grip sensors with two hands instead of only one hand when testing your heart rate figures. You may also pre-set target heart rate in STOP mode before training. To set PULSE press the MODE button until you see the displays on the screen. Press the SET button to pre-set target heart rate. Press the RESET button to reset the target heart rate to zero. Once you pre-set a target heart rate and then start to exercise, please grip the handlebar sensors with both your hands during exercise. If the heart rate detected is greater than the target heart rate, the computer will beep to alert you. HOW TO INSTALL THE BATTERIES:. Remove the battery cover on the back of the computer. 2. Place two size AAA batteries into the battery housing. 3. Insure batteries are correctly positioned and battery springs are in proper contact with batteries. 4. Re-install the battery cover. 5. If the display is illegible or only partial segment appears, remove batteries and wait 5 seconds before reinstalling. 28

30 ADJUSTMENTS Tension Control Knob Adjusting the Tension Control Knob To increase the tension, turn the tension control knob in a clockwise direction. To decrease the tension, turn the tension control knob in a counterclockwise direction. Adjustable Leveler Adjusting the Adjustable Leveler Turn the adjustable leveler on the front stabilizer and rear base frame as needed to level the elliptical trainer. 2

31 MAINTENANCE Cleaning The elliptical trainer can be cleaned with a soft clean damp cloth. Do not use abrasives or solvents on plastic parts. Please wipe your perspiration off the elliptical trainer after each use. Be careful not to get excessive moisture on the computer display panel as this might cause an electrical hazard or electronics to fail. Please keep the elliptical trainer, especially the computer console out of direct sunlight to prevent screen damage. Please inspect all assembly bolts, nuts, screws, and pedals on the machine for proper tightness every week. Storage Store the elliptical trainer in a clean and dry environment away from children. TROUBLESHOOTING PROBLEM: The elliptical trainer wobbles when in use. SOLUTION: Turn the adjustable leveler on the front stabilizer and rear base frame as needed to level the elliptical trainer. PROBLEM: There is no display on the computer console. SOLUTION: Remove the computer console and verify the wires that come from the computer console are properly connected to the wires that come from the front post. SOLUTION: Check if the batteries are correctly positioned and battery springs are in proper contact with batteries. SOLUTION: The batteries in the computer console may be dead. Replace with new batteries. PROBLEM: There is no heart rate reading or heart rate reading is erratic / inconsistent. SOLUTION: Make sure that the wire connections for the hand pulse sensors are secure. SOLUTION: To ensure the pulse readout is more precise, please always hold on to the handlebar grip sensors with both hands instead of just with one hand when you try to test your heart rate figures. SOLUTION: Avoid gripping the hand pulse sensors too tight. Try to maintain moderate pressure while holding onto the hand pulse sensors. PROBLEM: The elliptical trainer makes a squeaking noise when in use. SOLUTION: The bolts may be loose on the elliptical trainer. Please inspect all of the bolts and tighten any loose bolts. If the above troubleshooting section does not fix the problem, discontinue use the elliptical trainer. PLEASE CONTACT YOUR LOCAL DEALER FOR SUPPORT. 30

32 WARM UP AND COOL DOWN ROUTINE The WARM-UP is an important part of any workout. The purpose of warming up is to prepare your body for exercise and to minimize injuries. Warm up for two to five minutes before aerobic exercising. It should begin every session to prepare your body for more strenuous exercise by heating up and stretching your muscles, increasing your circulation and pulse rate, and delivering more oxygen to your muscles. COOL DOWN at the end of your workout, repeat these exercises to reduce soreness in tired muscles. The purpose of cooling down is to return the body to its resting state at the end of each exercise session. A proper cool-down slowly lowers your heart rate and allows blood to return to the heart. HEAD ROLLS Rotate your head to the right for one count, you should feel a stretching sensation up the left side of your neck. Then rotate your head back for one count, stretching your chin to the ceiling and letting your mouth open. Rotate your head to the left for one count, then drop your head to your chest for one count. SHOULDER LIFTS Lift your right shoulder toward your ear for one count. Then lift your left shoulder up for one count as you lower your right shoulder. SIDE STRETCHES Open your arms to the side and lift them until they are over your head. Reach your right arm as far toward the ceiling as you can for one count. Repeat this action with your left arm. 3

33 QUADRICEPS STRETCH With one hand against a wall for balance, reach behind you and pull your right foot up. Bring your heel as close to your buttocks as possible. Hold for 5 counts and repeat with left foot. 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 5 counts. TOE TOUCHES Slowly bend forward from your waist, letting your back and shoulders relax as you stretch toward your toes. Reach as far as you can and hold for 5 counts. 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 5 counts. Relax and then repeat with left leg. 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 5 counts. 32