Bedienungsanleitung Thane 3 minute legs (Seite 19 von 21) (Englisch)

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USER’S GUIDE USER’S GUIDE

ThE 4-WEEk TOTAL BODy TRANSFORMATION pLAN

Now that you’ve gotten the hang of your 3 MINUTE LEGS

™

machine it’s time to talk turkey: Your

best results come with a combination of resistance training, cardiovascular work, and proper

nutrition. In order to get the body of your dreams, these three things all need to come into play.

Resistance training

Whether you know it or not, you’ve already done some resistance

training - when you did your test-run on your 3 MINUTE LEGS

™

machine! Wasn’t so bad, right?

Resistance – or ‘strength’ - training gives your muscles shape

and tone while increasing bone density, helping prevent - and even

in some cases reverse – osteoporosis! Regular weight training

elevates your metabolism, lowers blood pressure, increases

circulation, and encourages fat loss.

Cardiovascular activity

Cardiovascular activity is anything that elevates your heart rate and

keeps it there for a set duration of time. Cardio burns tons of

calories, strengthens your heart and lungs, and gives you that

‘exercise high’ by releasing endorphins into your brain. Go outside for

a walk, hike in the hills by your house, or take a swim in the pool and

you’re doing cardio!

Flexibility

This is probably the most often overlooked part of fitness, but is no

less important than resistance training and cardio. Good flexibility

means better range of motion in all your joints and limbs, and often

translates to decreased pain, especially in the lower back, shoulders

and neck. After every workout, stretch the major muscles used to

improve flexibility while also relieving muscle stiffness and tightness

associated with working out hard. For a great list of stretches, check

out page (22).

Your workouts

Every week you should do a combination of resistance training, cardio

and flexibility for the best results possible. Here’s how it all maps out:

1) Do your 3 MINUTE LEGS

™

machine workout 5-6 days a week to

slim and trim those typical trouble areas fast! If you’re super

motivated you can even do it twice a day!

2) Those who want total body fitness and faster results should use

the optional 3ML Sculpting Band

™

Attachments to do a battery

of additional exercises that work the back, chest, shoulders,

biceps, triceps and abs. Work your upper body 1-3 days per week.

Do one set of 10-12 repetitions of each exercise listed on page

(19) to begin. As you get stronger, do two sets of each exercise,

and increase your repetitions to 12-15.

3) Do 30-60 minutes of cardiovascular activity 3-5 days a week

to burn body fat, dropping dress sizes and revealing the muscles

you’ve been working so hard to develop with your 3 MINUTE

LEGS

™

machine!

4) After every workout, spend 5-10 minutes stretching the large

muscles of the legs, back, chest, and arms to increase flexibility.

Use the stretches on (22) for guidance.

5) Take at least one full day off from exercise every week to allow

your body to recover completely from training.

Burning Question:

If I lift weights will I look

like a man?

Denitely not. Women simply don’t

have enough male hormones to

develop big muscles like men.

Instead, resistance training gives you

the ‘tone’ and shape you desire in

your legs, arms, abs, back 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 ofce building

• Take a group tness class

• Go dancing all night with your

girlfriends or your honey

• Swim a few laps at your local pool

or lake

SAMpLE WORkOUTS

Intensify It

As you get stronger and want more of a challenge, add a few of

these intensifiers to your workout:

• Pulsing: While squatting or lunging, lower down to the

bottommost position and pulse up and down in a 1-2 inch

range of motion.

• Holding: While squatting or lunging, lower to the bottom

position and hold, contracting your muscles, breathing deeply

and maintaining proper form and position for as long as you

can.

• Arm positioning: Reach both arms out to the sides, forward

or overhead to challenge your balance as well as your core

and upper body strength.

Three Sample Three-Minute Workouts

Sure, you can do three straight minutes of squats or lunges on

your 3 MINUTE LEGS

™

machine, but if you want to get creative,

check out these sample plans:

Burning question: What if a

move hurts my knee (or ankle,

or hips)?

First of all, make sure your machine is set

properly for you. Secondly, make sure you

are doing the move correctly. Check your

form in a mirror to see if your position

matches the photographed examples in

this guidebook.

If everything is copasetic with #1 and

#2, then perhaps the move does not jive

with your personal physiology, especially

if you’ve had surgery, need surgery, or

are severely deconditioned. Try the move

variations and see if one particular thing

works better for you than others. When

you nd moves that give you a good

workout without pain, stick to those, but

don’t rule out the other moves completely

- every now and again try them out. You

might nd with a little strengthening,

you’re able to do them after all!

Creative ways to use your

3 MINUTE LEGS

™

machine

• Hop onto your 3 MINUTE LEGS

™

machine during commercials while

watching your favorite shows.

• Place your 3 MINUTE LEGS

™

machine

in the hallway. Every time you walk

down the hall, pause and do a minute of

squats or lunges.

• Bring your 3 MINUTE LEGS

™

machine

to the ofce. Work on it during

conference calls or before a stressful

meeting to blow off some steam.

• Get up ve minutes earlier and work

out before showering in the morning.

• Use 3 MINUTE LEGS

™

while brushing

your teeth.

• While your three-minute egg is cooking,

do your 3 MINUTE LEGS™ workout.

WORkOUT #1

1 minute:

Standard Squat – hands on hips

1 minute:

Squat Pulse – arms to sides

1 minute:

Plie Squats – arms to sides

WORkOUT #2

1 minute Plie Squat

30 seconds:

Plie Squat with Heel Lifts (alternat-

ing sides) – hands on hips

30 seconds:

Hindu Squat – arms to sides

30 seconds:

Standard Squat – hands on hips

30 seconds:

Standard Squat and Hold – arms

overhead

WORkOUT #3

1 minute:

Lunges – right leg

forward – hands on hips

1 minute:

Lunges – left leg forward – hands

on hips

30 seconds:

Standard Squat – arms out to sides

30 seconds:

Plie Squat – arms overhead

Added Bonus:

flexibility!

Not only does the

3 MINUTE LEGS

™

machine tone and

sculpt your legs, hips

and glutes, it also

helps increase

flexibility. Have tight

hips, knees or ankles?

As you work with your

machine, you’ll develop

an improved range of

motion through all the

joints in your lower

body and even some

in your lower back as

well!

Thane 3 minute legs Seite 19

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