Fitness Quest EASY SHAPER Руководство пользователя - Страница 9

Просмотреть онлайн или скачать pdf Руководство пользователя для Оборудование для фитнеса Fitness Quest EASY SHAPER. Fitness Quest EASY SHAPER 12 страниц. Instructions for assembling your owners manual

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Exercise 9:

Ab Press

Lie down on body platform.

Place both feet onto press bar.

Reach up overhead and position

hands on the hand grips. Extend

press bar out with your feet to

full extension. As you return your

feet to their starting position, lift

the hand grips up and rock

forward slightly. Without pausing,

smoothly lower the hand grips

as you extend your feet again.

• 4 Reps

(Advanced: 8 Reps)

Exercise 10:

Ab Compress

Sit up on body platform,

positioning hands on the floor

directly next to the unit and

slightly behind your back. Place

both feet onto press bar. Press

out very rapidly eight times,

extending out and returning to

start, bringing knees into chest

compressing in.

• 8 Reps

• Repeat

Rev. 2/6/04

– E

XERCISE

If you are just starting an exercise program, choose a time of day that' s good for you

and stick to it closely. Try to do your Easy Shaper workout three times per week at first

and then gradually progress to four or five days a week. Choose a time when you feel

energetic, when there are few interruptions and when you have not eaten a heavy

meal for approximately two hours.

Motivational Tips

Keep your motivation and interest high by remembering these simple tips:

• Set goals for yourself

that are challenging but realistic. Remember, it may

take a few weeks to be able to complete the entire workout easily or to see

changes in your weight or fitness levels. Just five minutes of exercise, done

several times per day, can change your health. Break your overall fitness goals

down into small, reasonable goals.

• Record your progress

by using the charts provided in this booklet.

• Celebrate your successes -

incentives for reaching each of your goals and reward yourself often.

• Place your Easy Shaper where you can easily watch TV

or listen to music as many people find that makes your workout

more enjoyable.

• Take your setbacks in stride

(or even a week), it' s not too late to get back on track. If you are having

trouble sticking to your goals, review them and make sure they are

realistic. Make adjustments as you think they are needed.

Your Easy Shaper Workout Will Consist of Three Phases:

Warm-Up

To prevent injury and maximize performance, we recommend that each workout

period should start with a warm-up. Your warm-up should gently prepare your

muscles for the coming exertion. Start by doing 5 to 10 minutes of gentle exercise

that gradually increases your heart rate and loosens up your muscles. Your warm-up

exercise should be aerobic in nature and only require an easy, unforced range of

motion. This should be followed by 5 to 10 minutes of stretching. Refer to the stretches

found on pages 8 and 9 of this manual. Never push yourself beyond a point of gentle

tension or strain. Keep your movements gentle, rhythmic and controlled.

Muscle Toning Workout

To gain the health and fitness benefits that you seek, your warm-up should be

followed by a toning workout on your Easy Shaper. Build up as your current fitness

level allows and progress at a rate that is comfortable to you.

For the first week or so, you may feel some muscle soreness. This is quite normal and

will disappear in a matter of days. If you experience major discomfort, you may be on

a regimen that is too advanced for you or you may have increased your program

too rapidly.

2/6/04

UIDELINES –

even the small ones! Give yourself

. If you miss a day on your schedule

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