FITNESSQUEST Leg Magic Скачать руководство пользователя страница 6

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LUNCH

Choose a Lean Cuisine

meal of your choice! (If you have difficulty

finding Lean Cuisine

meals at your local grocer, another option

is meals from Healthy Choice

or Weight Watchers

YOG

URT

AFTERNOON SNACK

(CHOOSE JUST ONE OPTION)

8 oz. water
1 cup strawberries

8 oz. water
1 oz. low fat cheese
6 saltine crackers

8 oz. water
1 banana

8 oz. water
1 cup low fat, flavored yogurt with
1 Tbsp. low fat granola cereal on top

8 oz. water
1 tsp. peanut butter
6 saltine crackers
1 apple

8 oz. water
1 cup low fat chocolate milk

8 oz. water
1 cup vegetable soup
6 crackers

8 oz. water
3 cups light popcorn

8 oz. water
15 grapes

8 oz. water
1 cereal bar (about 140 calories)

DINNER

(CHOOSE JUST ONE OPTION)

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
2 cups 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 vegetables

8 oz. water
salad with romaine lettuce
1/4 cup mandarin oranges
1/4 cup sliced strawberries
2 Tbsp. chopped walnuts
1 Tbsp. raspberry vinaigrette dressing
3 oz. white meat chicken
1 oz. crumbled feta cheese

8 oz. water
1 cup cooked pasta
1/2 cup spaghetti sauce
1 tsp. grated cheese
3 oz. lean ground beef in sauce

8 oz. water
1 cup angel hair pasta
1 clove garlic topped with green and red peppers

sautéed with 1 Tbsp. olive oil

3 oz. grilled shrimp
1 tsp. grated cheese

JUMP START DIET

ASSEMBLY INSTRUCTIONS

Occasionally our products contain components that are pre-lubricated at the factory. We recommend

that you protect flooring, or anything else the parts may contact, with newspaper or cloth.

Note: All location references, such as front, rear, left or right, made in these instructions

are from the user standing on the exerciser and facing forward.

Layout the Parts

Layout the parts of your Leg Magic

exerciser

as shown and familiarize yourself with part
names for easier assembly.

Fastener Pack

X17707

Tools Required: Included

T Phillips Screwdriver

Front End Caps (2)

X17712A

Handlebar Assembly

X17703

Main Frame Assembly

M5 x 13mm Phillips Screws (3)

X17707-1

T Phillips Screwdriver

X17707-2

Rear

End Cap (1)

X17713

Содержание Leg Magic

Страница 1: ...nufacturer s instructions See Limited Warranty Card for details Save your sales receipt You may wish to staple it into this manual Dedication to Quality 1 22 08 FQDR 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: ...mechanical or otherwise without the express written consent of the copyright holder 1 22 08 FQDR Important Safety Information 2 Equipment Warning Label 3 Specifications Parts 3 Introduction 4 Assembly Instructions 5 8 Care Storage 8 Getting Started 9 Adjusting the Handlebar Assembly Height 9 Parts List 10 Exploded View 11 Exercise Guidelines 12 13 Warm Up Cool Down Stretches 14 15 Leg Magic System...

Страница 3: ...our equipment It is important to keep children pets furniture and other objects out of the way when using your equipment You should have a minimum of 3 feet of clearance both in front of and behind your equipment 9 Wear appropriate clothing when exercising Workout clothing should be comfortable and lightweight and should allow freedom of movement Wear comfortable athletic shoes made of good suppor...

Страница 4: ... read and follow the safety instructions stated in the Owner s Manual and Video may result in POSSIBLE SERIOUS INJURY OR DEATH KEEP CHILDREN AWAY Maximum user weight 250 lbs Replace this label if damaged illegible or removed Class HC WARNING LABEL SPECIFICATIONS PARTS Length 18 Width 42 1 8 Height 38 3 8 WARNING LABEL Product Weight Approx 22 lbs Maximum User Weight 250 lbs Assembled Approximate S...

Страница 5: ...ighs or stretching all of your lower body muscles the Leg Magic exerciser can help you get the results you want Working out on comfortable efficient equipment that allows you to start and progress at the level that s appropriate for you is a vital element in sticking with a program of regular exercise With your Leg Magic exerciser you ll use all of the lower body muscles in smooth natural motions ...

Страница 6: ...utter 1 2 cup applesauce 1 cup mixed vegetables 8 oz water salad with romaine lettuce 1 4 cup mandarin oranges 1 4 cup sliced strawberries 2 Tbsp chopped walnuts 1 Tbsp raspberry vinaigrette dressing 3 oz white meat chicken 1 oz crumbled feta cheese 8 oz water 1 cup cooked pasta 1 2 cup spaghetti sauce 1 tsp grated cheese 3 oz lean ground beef in sauce 8 oz water 1 cup angel hair pasta 1 clove gar...

Страница 7: ... slice whole grain bread 1 egg scrambled or poached 4 oz orange juice 8 oz water 1 slice cinnamon bread 1 tsp butter 4 oz orange juice BREAKFAST CHOICES CHOOSE JUST ONE OPTION 6 STEP 1 ATTACHING THE REAR END CAP a Position the Main Frame Assembly on the Left and Right Rail Ends with both Rail Ends slightly apart as shown Slide the Rear End Cap onto the Rear Tube while aligning the screw hole on th...

Страница 8: ...ficant calories include Non caloric beverages this includes diet carbonated drinks Fat free condiments such as mustard ketchup and vinegar Seasonings such as onion garlic and herbs Artificial sweeteners Coffee tea and herbal teas Introduction This program is designed to jump start you on your way to better health and fitness In just 2 weeks just 14 short days you will begin to form habits to help ...

Страница 9: ...he Adjustment Knob Pin release the knob and tighten by turning clockwise a b Loosen the Locking Knob Support Tube Assembly Tighten the Locking Knob Lift this side first Lift here Hold here Lift here Hold here Adjustment Knob Raise Rails allowing Foot Platforms to fall into position Handlebar Assembly in Storage Position c 8 d b While standing in front of the unit loosen the Locking Knob at the bot...

Страница 10: ... tighten the Adjustment Knob by turning clockwise Make sure the Handlebar Assembly is secure before beginning to exercise CAUTION Do not try to adjust the Handlebar Assembly height while standing on the Foot Platforms of the Leg Magic exerciser All adjustments must be made while standing on the floor Adjusting the Handlebar Assembly Height REAR FRONT ACTIVITY DATE HOW LONG minutes HEART RATE HOW H...

Страница 11: ...01 4 Concave Bushing 4 13 X17701 5 Protruding Bushing 4 14 X17701 2 Rail End Cap 4 15 22 X17701 13 Roller w Bearings 8 17 X17701 11 Platform Stop 8 18 X17703 3 Round End Plug 2 19 X17703 2 Grip 2 20 X17702 3 Locking Knob 1 21 X17702 4 Adjustment Knob 1 23 X17701 14 M8 x 55mm Carriage Bolt 8 24 X17701 8 M10 x 20mm Allen Bolt 1 25 X17701 16 M8 Nylon Nut 8 26 X17701 15 M8 Washer 12 27 X17701 17 M8 x ...

Страница 12: ...l 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 effort that i...

Страница 13: ...d Somewhat hard to hard 20 25 21 25 26 30 26 30 31 35 31 35 60 65 65 70 65 70 70 75 70 75 70 75 WEEK HOW OFTEN times per week HOW HARD heart rate HOW LONG minutes HOW HARD RPE RPE DESCRIPTIVE RATING After 4 6 months 3 6 3 6 Easy Moderate to somewhat hard 30 60 40 85 12 EXERCISE GUIDELINES IMPORTANT If you are over 35 and have been inactive for several years you should consult your physician who ma...

Страница 14: ...low level and consistent cardiovascular training well below the standard recommendations set forth can result in substantial and beneficial 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...

Страница 15: ...ncing or jerking Move into the stretch until you feel a slight tension not pain in the muscle and hold the stretch for 20 to 30 seconds Breathe slowly and rhythmically Be sure not to hold your breath Remember that all stretches must be done for both sides of your body 1 Quadriceps Stretch Stand close to a wall chair or other solid object Use one hand to assist your balance Bend the opposite knee a...

Страница 16: ... 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 t...

Страница 17: ... Magic System includes a cardio workout program You can achieve an effective cardio workout from a variety of activities such as walking hiking swimming and jogging We recommend that your do a cardio workout for at least 30 minutes 3 times a week You can easily alternate days for your Leg Magic and cardio workouts Again the frequency and duration of your workouts will depend on your current fitnes...

Страница 18: ... Have been exercising regularly for three months or more Advanced Have been exercising regularly for six months or more How Often How Long How Hard Beginners should start out slowly and perform only as many exercises and repetitions as you are able to do with good form and technique Your Leg Magic System includes the Leg Magic Workout DVD The DVD includes a 13 minute workout that is perfect for mo...

Страница 19: ...read this section of the manual before working out on the Leg Magic exerciser This section provides a description of the proper technique and form for the exercises shown in the Leg Magic DVD with Rosalie Brown For best results we recommend that you work out to the 13 minute DVD and follow the instructions on page 16 17 in this Owner s Manual If you do not have access to a DVD player or VCR howeve...

Страница 20: ... and rest between repetitions if needed For added assistance the hands may be placed behind the thighs for support Fig 18 Fig 17 Fig 6 Fig 5 Fig 4 Fig 3 INNER THIGH SQUEEZE 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 ...

Страница 21: ...st between repetitions if needed After completing all of the repetitions on one side change legs and repeat the lunges for 60 seconds on the opposite leg Fig 14 Fig 13 Fig 12 Fig 11 Fig 8 Fig 7 INNER THIGH PULSE This exercise will challenge the adductor muscles of the inner thighs Begin in the Starting Position with the Foot Platforms in the center of the Rails Bend the knees very slightly and mai...

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