Fitness Quest Pilates Power Gym Скачать руководство пользователя страница 16 | Manualshive

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4. Back Stretch

Stand with your legs shoulder width apart and your knees slightly
bent. Bend forward from your waist with your arms extending loosely
in front of your body. Gently bend from the waist flexing your body as
far forward as it will go.

Hold for 20 to 30 seconds. Straighten up and repeat.

5. Standing Hamstrings Stretch

Stand with your legs hip-width apart. Extend one leg out in front
of you and keep that foot flat against the ground. With your hands
resting lightly on your thighs, bend your back leg and lean forward
slightly from your hips until you feel a stretch in the back of your
thigh. Be sure to lean forward from the hip joint rather than
bending at your waist.

Hold for 20 to 30 seconds. Repeat for the opposite leg.

6. Buttocks, Hips and Abdominal Stretch

Lay flat on your back with your hips relaxed against the floor. Bend
one leg at the knee. Keeping both shoulders flat on the floor, gently
grasp the bent knee with your hands and pull it over your body
and towards the ground. You should feel a stretch in your hips,
abdominals and lower back.

Hold for 20 to 30 seconds and release. Repeat for opposite side.

7. Inner Thigh Stretch

Sit on the floor and bend your legs so that the soles of your feet are
together. Place your elbows on your knees. Lean forward from the
waist and press down lightly on the inside of your knees. You
should feel a stretch in the muscles of your inside thigh.

Hold for 20 to 30 seconds and release.

8. Arm Pullback

Stand with your feet shoulder width apart and toes pointing forward
and with your knees slightly bent. Let your arms hang relaxed on
either side of your body. Expand your chest and pull your shoulders
back. Bend your elbows slightly and clasp your hands behind your
back. Slowly straighten your arms as you lift your hands upward.
Raise your hands upward until you feel mild tension in your
shoulder and chest region.

Hold for 20 to 30 seconds. Lower your arms to their original position
and bend your elbows. Release your hands and return them to
your sides.

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Содержание Pilates Power Gym

Страница 1: ...O W N E R S M A N U A L For maximum effectiveness and safety please review this Owner s Manual view the Video and for healthy eating tips refer to the Jump Start Section ...

Страница 2: ...etup Instructions 5 Care Storage 5 Parts List 6 Exploded View 7 9 Getting Started 10 Glideboard Adjustments 10 Tension Cord Adjustments 11 Handle and Foot Strap Attachments 11 Headrest Adjustments 12 Exercise Guidelines 12 13 Warm Up Cool Down Stretches 14 15 Pilates Power GymTM System 16 Pilates Power GymTM Workout 16 17 Pilates Power GymTM Exercises 18 33 Pilates Workout 18 25 Strength Training ...

Страница 3: ...9 Wear appropriate clothing when exercising Workout clothing should be comfortable and lightweight and should allow freedom of movement The Pilates Workout may be performed with bare feet or you may wear flexible athletic shoes if you find that more comfortable It is not recommended that you exercise with socks or stockings only on the feet Wearing socks or stockings only may cause slippage of the...

Страница 4: ...cement of the following Warning Caution Labels on your equipment INCLUDES WORKOUT DVD WARNING Keep hands away from pulleys and moving parts WARNING LABEL 3 WARNING LABEL 1 WARNING LABEL 3 CAUTION LABEL 2 CAUTION LABEL 1 WARNING LABEL 2 2 locations on Rear of Unit 2 locations on Pulley Arm Assembly REAR FRONT Large Hitch Pin X18154 37 Headrest Base X18154 25 Headrest X18154 45 Pulley Arm Assembly X...

Страница 5: ...me commitment you ll receive an impressive return on your investment We re so sure that you will be completely satisfied with your Pilates Power GymTM that we encourage you to write or call our Customer Service Specialists at the address or phone number listed below or contact us on our website As always you have our personal assurance that we want your complete satisfaction After all your success...

Страница 6: ... good idea to store your equipment in a space away from children and high traffic areas The Pilates Power Gym is light and easy to store To store your Pilates Power Gym exerciser simply return it to the same state as you first received it First lower the Glideboard to its flat position Remove Push Up Bar Assembly if attached by removing the Small Hitch Pins from both sides of the Push Up Bar Assem...

Страница 7: ...t 8 53 X18155 4 Bearing 6203ZZ 2 54 X18155 5 Large Locking Clip 2 55 X18154 32 Clip 4 56 X18155 10 M8 x 35mm Allen Bolt 4 57 X18155 2 Foam 2 58 X18154 38 Small Hitch Pin w Lanyard M6 x 50mm 2 59 X18154 37 Large Hitch Pin w Lanyard M8 x 55mm 2 60 X18154 11 Pulley Guide 2 61 X18154 28 Short Cable 3 5 x 549 1 62 X18154 30 Long Cable 4 8 x 3980 1 63 X18154 29 Medium Cable 3 5 x 895 1 64 X18157 2 Foot ...

Страница 8: ... 7 EXPLODED VIEW continued on next page ...

Страница 9: ... 8 EXPLODED VIEW optional ...

Страница 10: ... 9 Extension Bar Assembly X18152 Glideboard Assembly X18154 Base Frame Assembly X18151 Foot Rest Bar Assembly X18156 ASSEMBLIES Push Up Bar Assembly X18158 OPTIONAL ...

Страница 11: ...ons 2 3 and 4 See FIG C Place the Height Adjustment Knob into the desired hole Make sure that the Height Adjustment Knob pops securely into the hole then tighten the Height Adjustment Knob With each of the Height Adjustment Knob settings you have the option to make a micro adjustment by moving the Extension Bar Assembly from Position C to Position B on the bottom of the Frame Moving the Extension ...

Страница 12: ...ure that the Handle is secure in the notch before releasing your hand from the Handle See FIG E To release a Tension Cord from its notch firmly grasp the Handle and pull the Tension Cord away from the Base Frame Assembly until the Handle is clear of the notch Lift the Tension Cord slightly until it clears the Base Frame Assembly and slowly bring the Handle toward the Glideboard Place the end of th...

Страница 13: ... be followed by 5 to 10 minutes of stretching Refer to the stretches found on pages 14 and 15 of this manual Never push yourself beyond a point of gentle tension on the muscles being stretched Keep your movements gentle rhythmic and controlled Muscle Toning or Cardio Workout Your warm up should be followed by either a muscle toning or strength training workout with the Pilates Power Gym exerciser ...

Страница 14: ...ial effects to your health and can greatly improve cardiovascular endurance You can use the following calculation to determine what percentage of your heart rate you are working at heart rate 220 age x Using this calculation a 70 heart rate for a 40 year old would be 220 40 x 70 or 126 Thus this individual would need to reach 126 beats per minute to equal a 70 heart rate The above are guidelines p...

Страница 15: ...ogether Do not let the lifted knee swing outward Hold for 20 to 30 seconds Repeat for the other leg 2 Calf and Achilles Stretch Stand approximately one arms length away from a wall or chair with your feet hip width apart Keeping your toes pointed forward move one leg in close to the chair while extending the other leg behind you Bending the leg closest to the chair and keeping the other leg straig...

Страница 16: ... gently grasp the bent knee with your hands and pull it over your body and towards the ground You should feel a stretch in your hips abdominals and lower back Hold for 20 to 30 seconds and release Repeat for opposite side 7 Inner Thigh Stretch Sit on the floor and bend your legs so that the soles of your feet are together Place your elbows on your knees Lean forward from the waist and press down l...

Страница 17: ...ovascular Workout section on pages 36 40 to determine the workout that is appropriate for you 3 Nutrition The Pilates Power Gym System also includes both the Jump Start and Eating Plan booklets to provide you with healthy eating choices PILATES POWER GYMTM WORKOUT 5 Keep track of how many repetitions you are able to do at first You will be surprised at how quickly you progress In just a few weeks ...

Страница 18: ...ates Power Gym Workout DVD The DVD includes two complete workouts The Pilates Workout and The Strength Training Workout Either of the workouts are appropriate for a beginning exerciser Choose one of the workouts and start by doing that workout or as much of the workout as you can comfortably perform three times a week Your goal is to complete one workout three times a week with good form Intermedi...

Страница 19: ...nce and are referred to as Flat Position A low incline positions B and C and high incline positions C 1 C 2 C 3 and C 4 To decrease the intensity of an exercise lower the Glideboard to an easier setting or to the Flat Position To increase the intensity of an exercise raise the Glideboard to a higher setting B or C Any Start Finish Glideboard Incline Position Tension Cords Beginner A 1 and or 2 Adv...

Страница 20: ...ves Start Finish Glideboard Incline Position Tension Cords Beginner A 1 and or 2 Advanced B or C 1 2 3 and 4 Arch Pulses Lie on your back with your head on the Headrest and your arms resting at your sides Place the arches of your feet on the Foot Rest Bar Assembly with your legs together and toes pointing up Keeping your legs together press back slightly until the knees are bent about 90 degrees H...

Страница 21: ... Position Tension Cords Beginner A 1 and or 2 Advanced B or C 1 2 3 and 4 Heel Pulses Lie on your back with your head on the Headrest and your arms resting at your sides Place the heels of your feet on the Foot Rest Bar Assembly with your legs together and feet flexed so the toes are pointing up Keeping your legs together press back slightly until the knees are bent about 90 degrees Hold this bent...

Страница 22: ... your feet on the Foot Rest Bar Assembly with your legs together and toes pointing up Grasp one Handle in each hand with your palms facing forward and the forearms vertical to the Glideboard Exhale and simultaneously press your arms down toward your sides while raising the head and shoulders off the Glideboard in a crunch motion The Glideboard will slide back and the feet will lift off the Foot Re...

Страница 23: ...Incline Position Tension Cords Beginner A 1 and or 2 Advanced A 1 2 3 and or 4 Arm Circles Lie on your back with your head on the Headrest Place your feet lightly on the Foot Rest Bar Assembly with your legs together and toes pointing up Grasp one Handle in each hand Press the arms straight up over your shoulders with the palms facing the Foot Rest Bar Assembly Make large circles with your arms mo...

Страница 24: ...atigue Works the abs and lower back thighs and calves Start Finish Glideboard Incline Position Tension Cords Beginner A 1 and or 2 Advanced A or B 1 2 3 and or 4 Biceps Curls Sit on the Glideboard with your back near the Foot Rest Bar Assembly and your feet on the Headrest Grasp one Handle in each hand and lean back slightly from the hips using the abdominal muscles for support Keeping your elbows...

Страница 25: ...ideboard Incline Position Tension Cords Beginner A 1 and or 2 Advanced A 1 2 and or 3 Pelvic Tilt Lie on your back with your head on the Headrest and your arms resting at your sides Place the heels of your feet on the outside corners of the Foot Rest Bar Assembly Rotate your legs outward from the hips so that the toes and knees are opening slightly to the sides Squeezing your buttocks and tucking ...

Страница 26: ...igue Works the legs abs lower back and arms Start Glideboard Incline Position Tension Cords Beginner A 1 and or 2 Advanced A 1 2 and or 3 Middle A Middle B Finish Prance Lie on your back with your head on the Headrest and your arms resting at your sides Place the balls of your feet on the Foot Rest Bar Assembly with your legs together and toes pointing up Press your right foot against the Foot Res...

Страница 27: ...form each exercise with good form With 11 possible Glideboard settings and 16 possible Tension Cord tension combinations you have over 175 possible levels of resistance for each exercise Remember that the Tension Cords are numbered from lightest 1 to heaviest 4 To make an exercise easier remove one or more Tension Cords in sequence To make an exercise harder add one or more Tension Cords in sequen...

Страница 28: ...er back rear shoulders front of the upper arms and abs Glideboard Incline Position Tension Cords Beginner B 1 and or 2 Advanced C 1 2 3 and or 4 Bench Press Lie on your back with your head on the Headrest Place your feet about hip width apart on the Foot Rest Bar Assembly Grasp one Handle in each hand with your palms facing forward and the forearms vertical to the Glideboard Slowly press your arms...

Страница 29: ...e Handle in each hand with your palms facing upward and the arms extended overhead Keeping the elbows slightly bent slowly pull your arms in an arc like motion down to the front of your thighs Your palms will now be facing downward As you pull the arms down simultaneously lift the head and shoulders off the Glideboard in a crunch motion Pause at the end of the motion Then slowly lower the head and...

Страница 30: ...d Incline Position Tension Cords Beginner B or C 1 and or 2 Advanced C 1 C 2 C 3 or C 4 1 2 3 and or 4 Triceps Press Lie on your back with your head on the Headrest Place your feet about hip width apart on the Foot Rest Bar Grasp one Handle in each hand with your palms facing upward Bend the elbows and pull the upper arms in tightly to your sides Holding your upper arms stationary slowly extend th...

Страница 31: ... A 1 and or 2 Advanced B 1 2 3 and or 4 Pulley Ab Crunch Lie on your back with your head on the Headrest Place your feet about hip width apart on the Foot Rest Bar Grasp one Handle in each hand and bend your elbows Place your upper arms tightly against your sides with the Handles at your shoulders and palms facing down Slowly lift your head and shoulders off the Glideboard in a crunch motion while...

Страница 32: ... or 2 Advanced B 1 2 3 and or 4 Cable Chest Flye Lie on your back with your head on the Headrest Place your feet about hip width apart on the Foot Rest Bar Assembly or for more challenge pull the heels in toward the hips Grasp one Handle in each hand and pull your arms down to the sides of your thighs with the palms facing inward Slowly raise your arms to the sides in an arc like motion until they...

Страница 33: ...1 and 2 Advanced C 1 C 2 C 3 or C 4 1 2 3 and or 4 One Legged Squat Lie on your back with your head on the Headrest and your arms resting at your sides Place one foot on the Push Up Bar can also be done using Foot Rest Bar Assembly and the other foot on the Glideboard with your knee bent Press your foot against the Bar and slowly extend your knee and hip until the leg is straight Do not lock your ...

Страница 34: ...t and back thighs and calves Start Finish Glideboard Incline Position Tension Cords Beginner A 1 and or 2 Advanced B 1 2 3 and or 4 Lunge Stand next to the Glideboard near the Foot Rest Bar Assembly Place your inside foot in the center of the Glideboard Keep your outside foot on the floor near the base of the Foot Rest Bar Assembly Bend the front knee into a lunge position and push the Glideboard ...

Страница 35: ...t or Position B low incline No Tension Cords or Cord 1 or 2 12 repetitions with rest between exercises if needed Intermediate Position B or C low inclines Flat Position A will be used for some Pilates exercises regardless of fitness level Tension Cords 1 and 2 Occasionally add 3 or 4 12 20 repetitions with good technique Advanced Position C 1 C 2 C 3 or C 4 high inclines Flat Position A will be us...

Страница 36: ...ggest you keep these in a notebook You will find it both informative and motivational to look back at what you ve done This data will help you chart future fitness goals as you continue to improve Date Repetitions Sets Date Repetitions Sets Plie Arches Arch Pulses Heels Heel Pulses Second Position Turnout The Hundreds Cat Arm Circles Seated Plie Biceps Curls Mermaid Pelvic Tilt Kneeling Stretch Pr...

Страница 37: ...nger heart and can reduce your chances of heart disease as well as burn lots of fat and calories Aerobic exercise is any activity that you can keep at for several minutes or longer and increases your heart rate Activities that have the potential to condition the heart typically involve the large muscles of the hips thighs and buttocks Examples include walking hiking jogging running cycling in line...

Страница 38: ...wn The cool down should consist of 5 to 10 minutes of slow walking followed by stretching Refer to the stretches found on pages 14 and 15 of this manual Never push yourself beyond a point of gentle tension or strain Keep your movements gentle rhythmic and controlled How Often How Long and How Hard The choices you make about the frequency how often duration how long and intensity how hard at which ...

Страница 39: ...is to increase intensity or duration by no more than about 5 percent You should adapt to this increase over a period of a week or two and then consider changing one of the other variables frequency duration or intensity or further progressing the one you ve adapted to Top Aerobic Exercise No one cardiovascular activity is better than another Manipulating how hard intensity how often duration and h...

Страница 40: ... motivational to look back at what you ve done This data will help you chart future fitness goals as you continue to improve RPE rating of perceived exertion this means you match up a numerical rating RPE of 1 10 with how you feel RPE descriptive rating in chart above A rating of 2 3 is equal to a warm up or recovery level of effort 4 5 equates to moderate to somewhat challenging 6 10 represents e...

Страница 41: ...p a numerical rating RPE of 1 10 with how you feel RPE descriptive rating in chart above A rating of 2 3 is equal to a warm up or recovery level of effort 4 5 equates to moderate to somewhat challenging 6 10 represents effort that is somewhat hard to very hard ACTIVITY DATE HOW LONG minutes HEART RATE HOW HARD RPE ...

Страница 42: ... 41 Using Healthy Eating Choices JUMP START DIET Table of Contents Introduction 42 The Jump Start Diet 42 Breakfast Choices 43 Morning Snack 43 Lunch 44 Afternoon Snack 44 Dinner 44 45 Evening Snack 46 ...

Страница 43: ...ve also built in a special treat at the end of most days This is because people have the biggest success when they are allowed to have some of their favorite foods They do not feel deprived and are not tempted to binge Success comes because they are able to stick with the plan lose weight and meet their goals without feeling like they were on a diet The important thing to remember is to use only t...

Страница 44: ...e french toast 1 2 cup fresh blueberries 1 cup skim milk 8 oz water 1 2 english muffin 1 egg poached 1 2 cup fruit juice 8 oz water 1 slice whole grain bread 1 egg scrambled 1 cup cubed melon 8 oz water 1 cup fat free yogurt 1 3 cup low fat granola cereal 1 cup sliced strawberries 8 oz water 3 4 cup cereal 1 cup skim milk 1 2 cup sliced strawberries 8 oz water 3 4 cup cereal and 2 Tbsp crushed wal...

Страница 45: ...8 oz water 3 oz sirloin steak lean only broiled or grilled without added fat 1 2 cup rice with 1 tsp butter 1 2 cup cooked carrots 1 large mixed green salad with 1 Tbsp reduced fat dressing 8 oz water 3 oz baked ham 1 cup noodles 1 tsp butter 1 2 cup applesauce 1 cup mixed vegetables 8 oz water 3 oz steak lean only broiled or baked 1 cup noodles with 1 tsp butter 1 2 cup applesauce 1 cup mixed veg...

Страница 46: ...up cooked green beans 8 oz water 3 oz pork chop lean only broiled or grilled without added fat 1 2 cup rice with 1 tsp butter 1 2 cup applesauce 1 large mixed green salad 1 2 Tbsp olive oil and vinegar no need to measure vinegar or 1 Tbsp reduced fat dressing 8 oz water 3 oz white fish such as flounder baked and brushed with olive oil and favorite seasonings 1 small baked potato 1 Tbsp sour cream ...

Страница 47: ...out 50 calories each 8 oz water 1 oz pretzels 1 cup skim milk 8 oz water 2 tsp peanut butter 6 crackers 1 cup skim milk 1 2 cup cereal 1 2 cup skim milk 8 oz water EVENING SNACK CHOOSE JUST ONE OPTION RULES for eating your evening snack Have it in a relaxed setting where you can enjoy them as a child would Do nothing while having your snack do not read write or watch TV Make your snack last 20 min...

Страница 48: ...copies as you think you ll need We suggest you keep these in a notebook You will find it both informative and motivational to look back at what you ve done This data will help you chart future fitness goals as you continue to improve Calves Thighs Hips Abdomen Waist Weight Date Measuring Sites Waist Abdomen Hips Thighs L R Calves L R ...

Страница 49: ... 48 ADDITIONAL PROGRESS CHART Calves Thighs Hips Abdomen Waist Weight Date ...

Страница 50: ...e from all defects in material and workmanship when used according to the manufacturer s instructions See Limited Warranty Card for details Save your sales receipt You may wish to staple it into this manual Dedication to Quality 7 12 07 ...

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