Bedienungsanleitung Thane 3 minute legs (Seite 16 von 21) (Englisch)

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USER’S GUIDE

SAMpLE WORkOUTS

Now that you’ve got your machine fully assembled, place

it on a hard, flat surface, such as, kitchen linoleum, or

concrete slab - wherever the wheels can roll freely.

It is recommended that you use an optional 3

MINUTE LEGS

™

Floor Mat to keep the machine stable, en-

sure free-flowing motion of the 3 MINUTE LEGS

™

wheels

and protect flooring.

Soft surfaces such as plus carpet, grass, or dirt, are not

recommended as they hinder the patented free-flowing motion

of the machine legs.

Important: The 3 MINUTE LEGS

™

machine should not be

pushed across delicate floor coverings (laminate, parquet, plush

carpet, etc.) in order to avoid damage. If you are not using the 3

MINUTE LEGS

™

Floor Mat (optional item) it is required that you

check the use instructions of the floor manufacturer to ensure

suitability and durability of the floor surface for the pressure

caused by rotating wheels of the 3 MINUTE LEGS

™

machine.

Thane Direct and its subsidiaries assume no liability for

damage caused by use of the 3 MINUTE LEGS

™

machine on

floor surfaces which are not suitable for use of such fitness

equipment.

IT’S TIME FOR A TEST RUN!

Testing, Testing

Make sure your 3 MINUTE LEGS

™

machine is properly adjusted

for you (see instructions) under assembly section (page6-8).

Straddle your machine, standing with both feet flat on the floor,

toes pointing straight forward. Place your hands on your hips.

DO NOT SIT ON THE MACHINE. Instead, imagine you are just

going to lightly touch your rear end to the edge of a chair behind

you without sitting on it fully.

Kick your hips back, then bend your knees and squat straight

down toward the ground. Keep your chest lifted and your

shoulders back. Your knees should track over your toes and your

heels should stay in contact with the floor at all times.

As you squat, lower your weight onto the 3 MINUTE LEGS

™

machine without sitting back onto it. The machine legs should

move smoothly in opposite directions, to the front and back of

you, as you squat deeper.

Squat as low as you comfortably can, or as low as your Depth

Control Cable setting allows, then smoothly reverse the move,

straightening your legs and standing back up to a fully extended,

but not locked, position at the top.

CONGRATULATIONS!

You just did your first squat! Try a few more and see how they feel.

Heck, do your first three-minute workout while you’re at it - why not?

Why squat?

The squat is often called “The King

of Exercises,” and with good reason.

When you squat, you incorporate

all the muscles of your lower body –

thighs, glutes, calves and hips. These

muscles make up about a third of

your bodyweight, and are some of the

biggest in your body. The 3 MINUTE

LEGS

™

program makes squats the

mainstay of your three-minute

workouts, since squatting gives you the

most bang for your workout buck. So

now when someone tells you “you don’t

know squat,” you can say – Yes I do!

Troubleshooting

• One machine leg moves but the

other one doesn’t. You are either

leaning/sitting too far forward or

too far back. Center your weight

between your feet and directly over

the machine seat and try again.

• I can’t make the machine legs

move smoothly. You might be on

a poor rolling surface. Make sure

you’re on concrete, wood, linoleum

or pavement and try again.

• The machine stops short of my

lowest capable depth. Your Depth

Control Cable is set too low. Adjust

it higher on the machine and try

again.

• I have trouble standing back up

to the start from a squatting

position. Your Depth Control is set

too deep. Set your Depth Control

Cable to the lowest position and try

again.

• I have to squat at least 3-4 inches

before I hit the seat. The legs of

your 3 Minute Legs

™

machine are

too short.

Make them longer and try again.

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Thane 3 minute legs Seite 16

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