Gaiam FLAT BAND LOOP Manuel d'exercices

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• Warm up for 3-5 minutes before each session.

• Complete 1–3 sets of 8–12 repetitions of each exercise selected.

• Rest approximately 30–60 seconds between each exercise set.

• Perform each exercise in a controlled manner, through a full range of motion.

• When applicable, perform an equal number of exercise repetitions with each leg to avoid the development

of muscle imbalances.

1. LEG EXTENSION

START

Place the Flat Band Loop under foot of non-exercising leg

and around ankle of exercising leg. Sit, bend legs, lean back

and support upper body on elbows. Position forearms on

floor with abdominal muscles tight and shoulder blades

pulled together.

3. LEG RAISE

START

Place the Flat Band Loop around lower legs. Lie on your side

with top leg slightly bent and bottom leg straight, hips rolled

forward, and toes pointed straight ahead. Bend bottom arm

and support head with hand. Position opposite hand on the

floor in front of chest.

BEFORE BEGINNING THIS OR ANy OTHER EXERCISE PROGRAm, yOU SHOULD ALwAyS CONSULT wITH yOUR DOCTOR OR PHySICIAN.

ACTUAL PRODUCT MAY DIFFER SLIGHTLY FROM THE ONE SHOWN.

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FLAT BAND LOOP

EXERCISE GUIDE

FINISH

Straighten and lift exercising leg upward, point toes toward

body, while keeping the foot of the non-exercising leg firmly

positioned on the floor. Hold 1–2 seconds and slowly return

to start position.

FINISH

Lift top leg while keeping the non-exercising leg firmly

positioned on the floor. Hold 1–2 seconds and slowly return to

start position.

• If unable to complete 8 exercise repetitions through a full range of motion, increase rest time between exercise sets

or decrease repetitions. Or if unable to achieve moderate to maximal muscular fatigue following the completion of 12

exercise repetitions through a full range of motion, decrease rest time between exercise sets or increase repetitions.

• Perform each exercise a minimum of 3 times per week for maximum results.

• Allow 24–48 hours of complete rest between each exercise session.

2. LEG CURL

START

Place the Flat Band Loop around foot of non-exercising leg

and around ankle of exercising leg. Lie on your stomach

with legs straight and feet hip-width apart. Fold arms, rest

forehead on backs of hands, and press hips into floor.

4. INNER LEG LIFT

START

Lie on side on floor and secure loop around foot of non-exer-

cise leg and lower leg of exercise leg. Bend non-exercise leg

leg, place foot flat on floor and straighten exercise leg. Bend

arms and position elbow of bottom arm directly below shoul-

der and hand of top arm on floor in front of hip.

FINISH

Bend exercising leg and pull heel toward buttocks, while

keeping the upper leg stationary and the toes of non-

exercising leg leg firmly positioned on the floor.

Hold 1–2 seconds and slowly return to start position.

FINISH

Lift exercise leg straight up leading with heel and toes pointed

forward while keeping non-exercise leg stationary and foot flat

on floor. Return to start and repeat.

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