Master MAS4A009, User Manual

Page: 62 / 79

EN
This exercise will challenge the abductor muscles of
the outer hips and thighs. Begin in the "Starting
Position" with 'the Foot Platforms in the center of the
Rails. Bend the knees very slightly and maintain this
"soft knee" position throughout the exercise. See
FIG.7. Using smooth and controlled movement, press
your legs outward until the Foot Platforms almost
touch the outer stops on the Rails. Pause at the end
of this motion. See FIG. 8. Then, move the legs
inward but do not let the Foot Platforms travel past
the center point on the Rails. Repeat this small,
outward pulsing movement for 60 seconds, resting
between repetitions when needed.
INNER THIGH SQUEEZE AND HOLD
This exercise targets the adductor muscles of the
inner thighs. Begin in the "Starting Position"
described previously. Bend the knees very slightly
and maintain this "soft knee" position throughout the
exercise. Slowly slide the legs open until your feet
almost touch the outer stops on the Rails, See FIG.9.
Using smooth and controlled movements, draw your
legs together until the Fo.ot Platforms almost touch
the inner stops on the Rails. Hold and squeeze with
the inner thigh muscles for 4 tos seconds. See
FIG.10. Then, slide the legs open again to a wide
position. Continue this inward squeeze and hold
exercise for 60 seconds, resting between repetitions
when needed. Maintain good posture and avoid
banging the Foot Platforms against either the inner or
outer stops.