Fitness Quest LEG MAGIC PULSE Manual - Página 14

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WARM-UP & COOL DOWN STRETCHES

When performing these stretches, your movements should be slow and smooth,

with no bouncing or jerking. Move into the stretch until you feel a slight tension,

not pain, in the muscle and hold the stretch for 20 to 30 seconds. Breathe slowly

and rhythmically. Be sure not to hold your breath. Remember that all stretches

must be done for both sides of your body.

1. Quadriceps Stretch

Stand close to a wall, chair or other solid object. Use one hand to

assist your balance. Bend the opposite knee and lift your heel towards

your buttocks. Reach back and grasp the top of your foot with the

same side hand. Keeping your inner thighs close together, slowly pull

your foot towards your buttocks until you feel a gentle stretch in the

front of your thigh. You do not have to touch your buttocks with your

heel. Stop pulling when you feel the stretch. Keep your kneecap

pointing straight down and keep your knees close together.

(Do not let the lifted knee swing outward.)

Hold for 20 to 30 seconds. Repeat for the other leg.

2. Calf and Achilles Stretch

Stand approximately one arms length away from a wall or chair with

your feet hip-width apart. Keeping your toes pointed forward, move

one leg in close to the chair while extending the other leg behind you.

Bending the leg closest to the chair and keeping the other leg straight,

place your hands on the chair. Keep the heel of the back leg on the

ground and move your hips forward. Slowly lean forward from the

ankle, keeping your back leg straight until you feel a stretch in

your calf muscles.

Hold for 20 to 30 seconds. Repeat for the opposite leg.

3. Overhead/Triceps Stretch

Stand with your feet shoulder width apart and your knees slightly bent.

Lift one arm overhead and bend your elbow, reaching down behind

your head with your hand toward the opposite shoulder blade. Walk

your fingertips down your back as far as you can. Hold this position.

Reach up with your opposite hand and grasp your flexed elbow. Gently

assist the stretch by pulling on the elbow.

Hold for 20 to 30 seconds. Repeat for the opposite arm.

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LEG MAGIC

BASIC WITH

ARM TONING

Fig. 19

This exercise targets the adductor muscles of the inner

thighs as well as the arms and shoulders. Begin in the

"Starting Position." Perform the Leg Magic

Basic exercise

as described previously. When you are comfortable releas-

ing your hands from the Handlebar Assembly, the following

Arm Toning exercises may be added. To add a Biceps Curl,

lower the arms and extend the elbows as the legs sweep

outward. See FIG. 19. Then, bend the elbows and squeeze

the biceps muscles as the legs sweep inward. See FIG. 20.

Repeat the Biceps Curls

for 20 to 30 seconds.

Fig. 22

Fig. 21

Fig. 20

To add a Shoulder Press, bend the elbows and place the

backs of the hands near the shoulders as the legs sweep

outward. See FIG. 21. Then, press the arms overhead as

the legs sweep inward. See FIG. 22. Repeat the Shoulder

Presses for 20 to 30 seconds. To add a triceps press,

bend the elbows and bring the hands near the front of the

shoulders as the legs sweep outward. See FIG. 23. Then,

extend the elbows behind the body and reach back as the

legs sweep inward. See FIG. 24. Repeat the triceps press

for 20 to 30 seconds. Rest between repetitions if needed

or place the hands back on the handlebars if more

balance assistance is needed.

Fig. 23

Fig. 24

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