Bedienungsanleitung Thane 3 minute legs (Seite 20 von 21) (Englisch)

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USER’S GUIDE

NOTES

USER’S GUIDE

USING 3 MINUTE LEGS

™

OpTIONAL ACCESSORIES

Additional 3ML Sculpting Band

™

Attachments

Want quicker results? Check out 3ML Sculpting

Band

™

Attachments

Already purchased 3ML Sculpting Band

™

Attachments? Keep reading for a great list of

toning moves for your back, chest, arms, and

shoulders.

Note: Always use 3ML Sculpting Band

™

Attachments only while straddling your machine

and applying your body weight!

3ML Sculpting Band

™

Attachment Exercises

(optional upgrade) Clip one 3ML Sculpting Band

™

onto each 3ML Sculpting Band

™

Attachment Hole

located on the front leg.

Using the 3ML Sculpting Band

™

Attachments,

perform these exercises while straddling your

machine.

Safety note: Do not use the 3ML Sculpting Band

™

Attachments if you are not straddling your machine

and applying your full weight!

Biceps curls: Hold the handles at your sides with

your palms facing forward, arms straight (a). Bend

your elbows and curl the handles up toward your

shoulders smoothly (b). Slowly lower back to the

start.

Shoulder lateral raises: Hold the handles with your

palms facing your thighs, arms at your sides. Lift

the handles up and out to the sides, stopping at

shoulder height. Slowly lower back to the start.

Shoulder front raises: Hold the handles in front of

your thighs, arms straight, palms facing your legs.

Alternately raise and lower one arm in front of

you, stopping at shoulder height, keeping your arm

straight.

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 ceiling, raising the

handles to shoulder height. Slowly return to the

start.

Bent over row: Lean forward slightly from your

hips with a flat back. Your arms should hang

straight down from your shoulders, palms facing

inward. Drive your elbows toward the ceiling, pulling

your shoulder blades together as you lift. Slowly

return to the start.

3ML

™

Timer/Counter

Using your optional 3ML

™

timer/counter

Working out is easier when you use your 3 MINUTE

LEGS

™

Timer/Counter. Use the “Mod” button to

scroll to the “Timer” icon. Press “Mod” again to

lock it into place, then press “Rst” to reset the time.

Press “Mod” again and scroll to the “Count” icon.

Press “Rst” here to clear the reps done during your

last workout. Use the “Mod” button once more to

scroll to the “Timer” icon and you’re ready to begin.

As soon as you do your first squat, the clock starts

automatically and continues timing as long as you

keep working. When you’ve completed your full

three minutes, use the “Mod” button to scroll to the

“Count” option and see how many repetitions you’ve

done. Challenge yourself each time you work out to

do a few more repetitions in your three-minute time

slot. But remember: don’t sacrifice form for speed.

Quality over quantity!

(a) (b)

Biceps curls

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Thane 3 minute legs Seite 20

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