Thane Fitness 3 MINUTE LEGS, Руководство пользователя

Страница: 16 / 21

USER’S GUIDE
SAMpLE WORkOUTS
14
Now that you’ve got your machine fully assembled, place
it on a hard, flat surface, such as, kitchen linoleum, or
concrete slab - wherever the wheels can roll freely.
It is recommended that you use an optional 3
MINUTE LEGS ™ Floor Mat to keep the machine stable, en-
sure free-flowing motion of the 3 MINUTE LEGS
™
wheels
and protect flooring.
Soft surfaces such as plus carpet, grass, or dirt, are not
recommended as they hinder the patented free-flowing motion
of the machine legs.
Important: The 3 MINUTE LEGS ™ machine should not be
pushed across delicate floor coverings (laminate, parquet, plush
carpet, etc.) in order to avoid damage. If you are not using the 3
MINUTE LEGS
™
Floor Mat (optional item) it is required that you
check the use instructions of the floor manufacturer to ensure
suitability and durability of the floor surface for the pressure
caused by rotating wheels of the 3 MINUTE LEGS ™ machine.
Thane Direct and its subsidiaries assume no liability for
damage caused by use of the 3 MINUTE LEGS
™
machine on
floor surfaces which are not suitable for use of such fitness
equipment.
IT’S TIME FOR A TEST RUN!
Testing, Testing
Make sure your 3 MINUTE LEGS ™ machine is properly adjusted
for you (see instructions) under assembly section (page6-8).
Straddle your machine, standing with both feet flat on the floor,
toes pointing straight forward. Place your hands on your hips.
DO NOT SIT ON THE MACHINE. Instead, imagine you are just
going to lightly touch your rear end to the edge of a chair behind
you without sitting on it fully.
Kick your hips back, then bend your knees and squat straight
down toward the ground. Keep your chest lifted and your
shoulders back. Your knees should track over your toes and your
heels should 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 standing back up to a fully extended,
but not locked, position at the top.
CONGRATULATIONS!
You just did your first squat! Try a few more and see how they feel.
Heck, do your first three-minute workout while you’re at it - why not?
Why squat?
The squat is often called “The King
of Exercises,” and with good reason.
When you squat, you incorporate
all the muscles of your lower body –
thighs, glutes, calves and hips. These
muscles make up about a third of
your bodyweight, and are some of the
biggest in your body. The 3 MINUTE
LEGS
™
program makes squats the
mainstay of your three-minute
workouts, since squatting gives you the
most bang for your workout buck. So
now when someone tells you “you don’t
know squat,” you can say – Yes I do!
Troubleshooting
• One machine leg moves but the
other one doesn’t. You are either
leaning/sitting too far forward or
too far back. Center your weight
between your feet and directly over
the machine seat and try again.
• I can’t make the machine legs
move smoothly. You might be on
a poor rolling s urface. Make sure
you’re on concrete, wood, linoleum
or pavement and try again.
• The machine stops short of my
lowest capable depth. Your Depth
Control Cable is set too low. Adjust
it higher on the machine and try
again.
• I have trouble standing back up
to the start from a squatting
position. Your Depth Control is set
too deep. Set your Depth Control
Cable to the lowest position and try
again.
• I have to squat at least 3-4 inches
before I hit the seat. The legs of
your 3 Minute Legs ™ machine are
too short.
Make them longer and try again.