Star Trac 7080 Manuel D’Utilisation

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                                                         SPINNER
®
 OWNER’S GUIDE 
HAND POSITIONS  
 
The Spinning
®
 program is a simple and effective way to get the fitness results you want. Following are the three hand positions used in the Spinning
®
 
program.  
 
 
 
 
 
RIDING POSITIONS  
 
Here’s an overview of the core movements that form the foundation of the Spinning
®
 program.  
 
 
 
SEATED FLAT (HAND POSITION 1 OR 2) 
This basic movement builds strength and 
stamina. 
  
SEATED CLIMB (HAND POSITION 2) This 
movement tones and strengthens the gluteals and 
hamstrings.  
 
  
 
STANDING FLAT/RUNNING (HAND 
POSITION 2) This movement is performed out-
of-the-saddle using light to moderate resistance. 
“Running” develops core strength and increases 
endurance.  
  
STANDING CLIMB (HAND POSITION 3) 
This out-of-the-saddle climb incorporates high 
resistance to strengthen and define the legs. 
 
 
  
 
JUMPS (HAND POSITION 2) Jumps are 
performed by moving off and on the saddle with 
smooth, controlled movements. Jumps develop 
overall strength, hone reaction time and improve 
balance.  
 
 
 
 
 
 
 
HAND POSITION 1 can be used for warm-up, 
cool-down and light to moderate intensity seated 
flats. Form loose fists and rest the outsides of 
your hands on the handlebars. Keep your elbows 
and shoulders relaxed. 
 
 
 HAND POSITION 2 is used at all times except 
out-of-the-saddle climbs. This position provides 
a stable foundation and opens the lungs to 
facilitate breathing.  
 
  
HAND POSITION 3 is only used for out-of-
the-saddle climbs. Lightly grasp the ends of the 
handlebars, wrap your fingers around them and 
place your thumbs over the ends.