Bedienungsanleitung Thane 3 minute legs (Seite 17 von 21) (Englisch)

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USER’S GUIDEUSER’S GUIDE

STRETChES

After every workout, do these stretches to increase flexibility and improve fitness.

For the best results, hold each stretch for 30-60 seconds.

Calves:

Stand in a wide lunge with your back knee straight and your front knee slightly bent. Press your rear heel

toward the floor and hold.

Repeat on other side.

Quadriceps:

Stand with your feet hip-width apart and bend your right knee to bring your heel toward your buttocks. Grasp

your foot with your right hand and hold. Knee should point straight toward the floor, hips pressing slightly

forward.

Repeat on other side.

Back/hamstrings:

Stand with your feet double shoulder-width apart, toes forward, and slowly roll down toward the floor. Allow

your upper body to hang freely, focusing on relaxing your head, shoulders, back and legs.

Shoulders:

Bring your left arm (straight) across your body at chest height and grab your left forearm with your right

hand and hold.

Repeat on other side.

Triceps:

Bring your left arm straight up by your head and bend your elbow, reaching your left fingers down the center

of your back.

Grasp your left elbow with your right hand and pull gently toward the right side.

Repeat on other side.

Chest/biceps:

Reach both arms behind you and lock your fingers together. Reach behind and slightly upward. Hold here

and breathe.

Hamstrings:

Sit on the floor with your right leg extended straight out, foot flexed. Bend your left knee and place the sole of

your shoe on the inside of your right thigh. Reach forward over your right leg and hold.

Repeat on the other side.

Inner thighs/hips:

Sit with the soles of your feet together, knees splayed outward. Hold your feet with both hands and fold

forward over your shoes.

Glutes:

Lie on the floor with your knees bent. Cross your right ankle over your left knee and hold. If you’re more flex-

ible, lift both legs off the floor and pull them in toward your chest with your hands.

Spinal twist:

Lie on the floor. Bend one knee and bring it in to your chest. Pull that same knee across your body to the

side, extending your opposite arm and head away the opposite direction. Hold and breathe.

Repeat on the other side.

USER’S GUIDE

SAMpLE WORkOUTS

Standard Squat and Variations

There are tons of ways to use your 3 MINUTE LEGS

™

machine. Try these variations to progress faster and

prevent boredom:

Standard squat

Stand over the seat of your 3 MINUTE LEGS

™

machine with your feet shoulder-width apart, toes

forward. Place both hands on your hips and stand

up tall [a]. Kick your hips back and bend your knees,

squatting toward the floor while keeping your

shoulders back and your chest lifted. Your knees

should track over your toes and your heels should

stay in contact with the floor at all times [b].

When you’ve come as low as you comfortably can,

reverse the move and stand back up to the start in

a fully extended, but not locked, position.

Plié squat

Stand over the seat of your 3 MINUTE LEGS

™

machine with your feet wider than shoulder-width

apart, toes and knees turned out on a diagonal like

a ballet dancer. Place your hands on your hips and

stand up tall [a]. Bend both knees and squat down,

tracking your knees diagonally over your toes and

keeping your chest lifted [b]. When your thighs

come parallel to the floor or you’ve come as low as

you comfortably can, reverse the move and stand

back up to a fully extended, but not locked, position

at the top.

Plié with heel lift

Stand over the seat of your 3 MINUTE LEGS

™

machine with your feet wider than shoulder-width

apart, toes and knees pointed out on the diagonal,

hands on your hips. Lift your right heel off the floor

[a]. Do a plié squat with one heel lifted [b].

Return to the start and replace foot flat on the

ground. Continue, alternating sides.

(a)

(b)

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Thane 3 minute legs Seite 17

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