Thane Fitness 3 MINUTE LEGS, Руководство пользователя

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SET yOURSELF Up FOR SUCCESS
USER’S GUIDE
32
USER’S GUIDE
pART LIST
5
hANDLE & TIMER/COUNTER pART LIST
(OpTIONAL ITEMS)
NO. Name Spec Qty(pcs)
1 Screw ST4.2*13mm 12
1/8 * 4/8 in
2 Foot tube cover 40*20mm 4
1- 5/8 * 6/8 in
3-A Bottom leg tube (front) 1
3-B Bottom leg tube (back) 1
4 Adjustment Button Spring 2
5 Adjustment Button 2
6 Upper leg tube (back) 1
7 Depth Control Cable
φ
8*18mm 2
Pin with String
6/8
in
8 Support band 5LBS/2kg 2
9 Support band clip
Φ
1.5mm 4
10 Depth Control Cable
Φ
6mm 1
11 Axle bushing
Φ
25*8.2*6.5mm 4
2/8
in
12 Upper leg tube (front) 1
13 Seat cover 160*76*50mm 2
6- 2/8 *3*2in
14 Bolt M8*68 2
15 Nut M6 7
16 Seat 314*151*71mm 1
12-
3/8
*6*2-
6/8
in
17 Nut M8 2
18 Steel part of seat 1
19 Wheel
Φ
46*22mm 4
7/8 in
20 Flat washer M6 4
21 Sticker 4
22 Depth Control Base 2
23 Hooks 4
24 Support Band Pins 2
25 Finger protecting plastic cover 45*46*15.5 2
26 Screw for protecting plastic ST4.2*13mm 2
cover
27 safety Lock 2
28 Timer/Counter LT9350 1
29 Handle 138*156*55mm 1
5- 3/8 *6- 1/8 *2- 1/8 in
30 Flat washer
φ
6*
φ
12*1.5 3
31 Bolt M6*28 3
32 Sensor with wire 1
33 Screw ST2.9*6 2
34 Magnet
Φ
6*4 1
35 Hex (Allen) key 5mm 1
Set your goal!
One of the best ways to stay accountable to a program is to set realistic goals. This gives you something to
strive for, an attainable end to your hard work.
What is a realistic goal?
Realistic goals are achievable aspirations to be completed in a set duration of time. For example: “I want to
lose 50 pounds in a month for my high school reunion” is not a realistic goal. Chances are you’ll fall quite
short of this goal, and will feel a sense of failure rather than success because your goal was impossible.
But check this one out instead: “I will lose 1-2 pounds a week through healthy eating and consistent exercise,
and will look and feel fabulous in two months for my high school reunion.” That sounds better, and much
more positive. This is a goal that can be achieved.
Design a long-term goal that is realistic, then write it on a big piece of paper. Post it on your fridge, on your
bathroom mirror, in the hallway – anywhere you’ll see it several times a day to remind you of your intention.
Now set several smaller short-term goals that will help you attain this goal. These can be set once a week
or every day, depending on your personality. For example, one week your goal could be 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 great way to track your progress and stick to your plan is to keep a journal. For each entry, inscribe these
things:
• What did you do for a workout? 3 MINUTE LEGS ™ ? Cardio? Upper body?
• How long was your workout?
• How did you feel before and after your workout? Tired? Energized?
• What did you eat today?
• How did you feel before and after eating? Hungry? Satisfied? Full?
• How do you feel about your eating today? Guilty? Great?
• Did you eat on time, or miss any meals?
• If you strayed, what happened and how can you remedy that in the future?
• What was your mood today? Were you happy, edgy or blue?
All these questions can help determine your reactions both physical and mental to your program, and when
you review them, you might notice patterns emerging. For instance, you might always crave chips or
chocolate when you’re emotional, even if you’re not hungry, or maybe you’re tired before you exercise but
energized afterwards. Identifying these patterns can help you see through roadblocks and get you back on
the path to fitness.
Dining Dangers
Dining out is troublesome for many people because they feel like they are not in control of their food. Here
are some ways to take control of your dining experience while still enjoying a night out:
• Choose a restaurant that you know serves healthy dishes.
• Ask your server not to bring bread and butter to the table.
• Request that any sauces, condiments, and dressings be put on the side.
• Order an appetizer as your entrée.
• Request that your food be prepared with no oil or butter.
• Ask for your entrée to be grilled or broiled instead of sautéed or fried.
• As soon as your entrée comes, put half of it into a to-go box. Eat whatever is left on your plate
and save the rest for lunch tomorrow.
• Order a side salad or fresh steamed vegetables as a substitute for a starchy side.
• If you’ve having a glass of wine or a cocktail, forego the starch in your meal to accommodate
those calories.
• For every alcoholic beverage you have, drink one 8-ounce glass of water.
• When choosing a cocktail, go for lighter options such as vodka and seltzer or a martini straight
up instead of a strawberry margarita or a gin and tonic.