Gaiam Thigh Toner Panduan Memulai Cepat
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Thigh Toner
E X E R C I S E I N S T R U C T I O N
• 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 in
each direction to avoid the development of muscle imbalances.
• 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.
BEFORE BEGINNING THIS OR ANY OTHER EXERCISE PROGRAM, YOU
SHOULD ALWAYS CONSULT WITH YOUR DOCTOR OR PHYSICIAN.
SIDE PRESS
SEATED PRESS
BRIDGE PRESS
START: Lie on one side with knees bent at
a ninety degree angle. Stack feet and place
thigh toner between knees. Support upper
body by planting bottom arm on floor, resting
other arm on top.
FINISH: Squeeze upper leg down using inner
and outer thigh muscles. Return to start, and
repeat.
START: Sitting up with supporting arms behind
the body, place thigh toner underneath outer
thigh just above the knee. Cross opposite foot
over working leg for added support.
FINISH: Squeeze working leg down toward
floor using inner and outer thigh muscles.
Return to start, and repeat.
START: Lie on back with knees bent and feet
on floor. Place thigh toner between knees and
extend arms on ground by each side. Raise
back off floor engaging core into a bridge
position.
FINISH: Squeeze thighs together using inner
and outer thigh muscles, buttocks, and core.
Release and slowly lower to ground returning to
start, and repeat.