Thane Fitness 3 MINUTE LEGS Скачать руководство пользователя страница 11

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WEEk 1

USER’S GUIDE

OpTIONAL ACCESSORIES

NOTE: Handle with Timer/

Counter can be installed

only on the 3 MINUTE

LEGS

™

unit with the

pre-installed Sensor and

wire with connector under

the seat. Please verify that

your 3 MINUTE LEGS

™

machine has the Sensor

wire below the seat before

ordering the Handle with

the Timer/Counter.

ASSEMBLY

Step 1:

Turn the fully assembled

3 MINUTE LEGS

™

machine

upside down.

Step 2:

Connect the Timer/Counter

sensor wire with the sensor

wire located under the seat.

3ML

™

HANDLE with TIMER/COUNTER

Step 3:

Place the Handle with Timer/Counter under the

bottom side of the seat. Align the three holes in

the Handle with Timer/Counter with the three

fixed nuts under the seat.

Set the flat washer (part # 30) under the screw

head (part # 31). Insert the screws with washers

into the holes in the Handle with Timer/Counter.

Tighten the screws with the Hex (Allen) key (part

#35).

Step 4:

Bring the 3 MINUTE LEGS

™

machine to upright

position.

Assembly is finished.

• Egg ‘n’ toast
• fruit (320)

• 22 almonds
(160)

• Chicken rice
bowl (300)

• ½ cup sliced
berries
• ½ cup plain
light yogurt
(130)

• Fish and Veg
(290)
*Extra: 1
medium fruit
(80)

1200

+ extra: 1280

• Fruit and
crunch yogurt
(220)

• 1 medium
apple
• 2 tbsp
reduced fat
peanut butter
(245)

• Chef salad
• roll (300)

• 14 baby
carrots
• ¼ cup
hummus (160)

• Chicken and
Veg
• fruit (220)
*extra: 1 slice
avocado,
1 slice tomato,
1 wasa cracker
(70)

• 100-calorie
pack of
microwave
popcorn (100)

1254

+ extra: 1315

• Egg white
omelet
• fruit and toast
(260)

• ¼ cup raw
cashews
• 4 celery sticks
• 4 carrot
sticks (210)

• Pasta
Marinara
(360)

• 1 Balance
Bar (200)

• Cajun Shrimp
• veg and fruit
(320)
*extra: 1 light
string cheese
(60)

1350

+ extra: 1410

• 1 peach or
medium apple
• ½ cup low-fat
cottage cheese
(140)

• Pita egg
sandwich
(330)

• Burger
• salad (350)

• ½ cup fat-free
cottage cheese
• 1 tbsp sugar
free jam
• ½ cup bran
cereal (140)

• Salmon salad
(240)
*Extra: 6 oz
plain yogurt
with two
strawberries
(100)

1200

+ extra: 1300

• Smoothie
(300)

• 1 medium
plum
• 1 piece light
sting cheese
(100)

• Burrito
• fruit (350)

• 6 celery
stalks
• 2 tbsp
reduced fat
peanut butter
(190)

• Stir fry (270)

• ½ cup
edamame
(120)

1300

• Peanut butter
& raisin
oatmeal (285)

• 1 peach or
medium apple
• ½ cup low-fat
cottage cheese
(140)

• Chicken or
beef kabob with
rice and salad
(350)

• 2 hardboiled
eggs (160)

• Turkey fiesta
salad (290)
*Extra: 20
grapes (40)

1225

+ extra: 1265

• Eggs and
Oatmeal (310)

• 22 whole, dry
roasted or raw
almonds (160)

• Tuna salad
• ½ baked yam
(330)

• 14 baby
carrots
• ¼ cup
hummus (160)

• Cajun Shrimp
• veg and fruit
(320)
*Extra: 1 slice
avocado,
1 slice tomato,
1 Wasa
cracker (70)

1330

+ extra:1390

NAC

INNER

NAC

UNC

NAC

REA

AST

NAC

Calorie T

otal

MONDAy

TUESDAy

WEDNESDAy

ThURSDAy

FRIDAy

SATURDAy

SUNDAy

Содержание 3 MINUTE LEGS

Страница 1: ...USER S GUIDE IMPORTANT Please read all instructions carefully before using this product Retain this manual for future reference USER S GUIDE ...

Страница 2: ...BEFORE YOU BEGIN 13 SAMPLE WORKOUTS 14 17 USING 3 MINUTE LEGS OPTIONAL ACCESSORIES 18 3 MINUTE LEGS ACCELERATED RESULTS THE 4 Week Total Body Transformation Plan 20 Sample 4 Week Total Body Transformation Workout Plan 21 RPE SCALE 21 STRETCHES 22 3 MINUTE LEGS TOTALLY TASTY THE 4 Week Fat Loss Diet Plan 24 26 SAMPLE MEALS 27 WEEK 1 28 WEEK 2 29 WEEK 3 30 WEEK 4 31 Set Yourself up for Success 32 33...

Страница 3: ...uction system Using our patent pending 3 MINUTE LEGS machine you ll squat and lunge your way toward a tighter leaner physique in just three minutes a day This innovative product provides guided semi supported assistance during exercise to new and inexperienced users as well as to inexperienced users with knee ankle or hip problems that cause weakness or instability in the lower body In no time at ...

Страница 4: ...ent if it is damaged 21 DO NOT use any other accessories not recommended by the manufacturer 22 Only one person at a time should use the 3 MINUTE LEGS machine 23 This is NOT a stool Use ONLY for the exercises described in the User s Manual SAVE THESE INSTRUCTIONS Question Why should I squat instead of take a walk Answer Ideally you should be doing both Walking is aerobic in nature meaning it burns...

Страница 5: ...ere are tons of fitness centers in your area and many of them have free trial memberships Check out a few nearby and see if one might fit your schedule personality and lifestyle Ask if the club has any discount promotions coming up to get the best deal possible Join a group Nearly every community has free clubs leagues or groups that get together and walk hike bike run or dance Check with your loc...

Страница 6: ...te it and set another goal for yourself to attain Refer to page 32 to remind yourself how to set and achievable and realistic goal Rewards Every goal achieved deserves a reward But make sure your rewards are not food related Instead give yourself nice treats that inspire and encourage you in your new healthy lifestyle For your short term goals reward yourself with things like a new music download ...

Страница 7: ...e learning to do squat variations correctly on your 3 MINUTE LEGS machine Your daily goals could be mastering each of these variations such as Monday learn the Plié Tuesday the Hindu and so on See how that works It can also work for nutrition Your weekly goal could be to eat more frequently Your daily goal could be to set a timer on your computer or phone to ring when it s time to eat Journaling A...

Страница 8: ...rrots cup hummus 160 Turkey Fiesta salad 300 Extra 6 oz light yogurt with two strawberries 100 1265 extra 1365 1 peach or medium apple cup low fat cottage cheese 140 Pita Egg sandwich 330 22 whole dry roasted or raw almonds 160 Chef salad 2 Wasa crackers 300 1 medium plum 1 piece light sting cheese 100 White fish and Veg 320 Extra 1 tbsp reduced fat peanut butter 85 1350 extra 1435 Grapefruit and ...

Страница 9: ...as illustrated in FIG5 Do the same on the other side position C or D or E Warring Always make sure that the Depth Control Cable is correctly secured in place with the Depth Control Pin and the Safety Lock is properly engaged FIG4 FIG5 Eggs n Toast fruit 320 cup fat free cottage cheese 1 tbsp sugar free jam cup bran cereal 140 Chef salad roll 300 cup raw cashews 4 celery sticks 4 carrot sticks 210 ...

Страница 10: ... a soft cloth for drying after cleaning Smoothie 300 1 Plum 1 piece string cheese 100 Pita roast beef sandwich fruit 360 14 baby carrots cup hummus 160 Cajun Shrimp veg and fruit 320 Extra 1 slice avocado 1 slice tomato 1 Wasa cracker 70 1240 extra 1310 1 whole grain Wasa cracker 1 wedge Laughing Cow cheese tomato 85 Cereal fruit 285 cup sliced berries cup light yogurt plain 130 Steak burrito frui...

Страница 11: ...educed fat peanut butter 245 Chef salad roll 300 14 baby carrots cup hummus 160 Chicken and Veg fruit 220 extra 1 slice avocado 1 slice tomato 1 wasa cracker 70 100 calorie pack of microwave popcorn 100 1254 extra 1315 Egg white omelet fruit and toast 260 cup raw cashews 4 celery sticks 4 carrot sticks 210 Pasta Marinara 360 1 Balance Bar 200 Cajun Shrimp veg and fruit 320 extra 1 light string che...

Страница 12: ...low fat mayo cup chopped celery large green salad with lettuce tomatoes cucumbers red peppers baked yam 320 Chicken rice bowl 3 oz grilled chicken cup cooked brown rice 1 cup steamed veggies 2 tbsp low fat dressing 300 Chicken or beef kabob rice salad 3 oz chicken cherry tomatoes whole mushrooms on a skewer cup cooked brown rice 1 cup salad 1 tbsp low fat dressing 350 Burger salad 4 oz extra lean ...

Страница 13: ...t Here s how it breaks down Each day choose one meal each from the Breakfast Lunch and Dinner lists Each day choose 1 3 snacks from the Snack list Plan to eat a meal or snack every 3 4 hours during the day On days when you don t have an after dinner snack wait 30 minutes If you re still legitimately hungry add an Extra into your plan They are indicated in your sample schedule with a Refer to Snack...

Страница 14: ...s The Plate Plan Portion control can be a tricky thing to figure out especially in our society of super sized everything To determine proper portions of protein carbs and fats use the Plate Plan Imagine a plate Then Fill of it with protein Your protein should be about the size of a deck of cards or the palm of your hand Fill of it with starchy carbs This amounts to about 1 cup of cooked oatmeal 1 ...

Страница 15: ...to good health and are the number one source of energy used by the body to fuel metabolism physical activity and daily bodily functions But not all carbs are created equal Simple carbs are broken down quickly in the body and are to be eaten sparingly These include things like mashed potatoes chips cola crackers white bread and fruit juice Complex carbs contain tons of fiber and take a long time to...

Страница 16: ...uld 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 sta...

Страница 17: ...r 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 15 SAMPLE...

Страница 18: ...es Maintain a very slight bend in your knees without locking them back which could hyperextend your joints ligaments and tendons and put you at risk for injury Check out your form in a mirror and compare it with these photos How do you look You should always look like Photo a a a a b b b 21 Weeks 1 2 Weeks 3 4 The RPE Rate of Perceived Exertion scale is a good way to determine how hard you re work...

Страница 19: ... and chest Creative cardio ideas Walk or run with your dog Play touch football with your kids Go cross country skiing Power walk along the beach Walk up and down the stairs in your apartment or office building Take a group fitness class Go dancing all night with your girlfriends or your honey Swim a few laps at your local pool or lake SAMPLE WORKOUTS 17 Intensify It As you get stronger and want mo...

Страница 20: ...ight Triceps press pack Hold the handles at your sides with your palms facing behind you and bend your elbows lifting them a little behind you Lock your arms in place From here straighten your arms pressing the handles back and up toward the ceiling Return to the start and repeat Upright row Hold the handles in front of your thighs palms facing inward thumbs touching Drive your elbows toward the c...

Страница 21: ...hane International Inc Distributed By 3ML ENG 09 10 09 Thane International Inc La Quinta CA 92253 www thane com Thane Direct Canada Inc Toronto ON www thane ca Thane Direct UK Ltd Admail ADM3996 London W1T 1ZU www thanedirect co uk ...

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