Fitness Quest LEG MAGIC PULSE Manuel - Sayfa 15

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LEG MAGIC

SQUEEZE AND HOLD

This exercise targets the adductor muscles of the

inner thighs. Begin in the "Starting Position"

described previously. Bend the knees very slightly

and maintain this "soft knee" position throughout

the exercise. Slowly slide the legs open until your

feet almost touch the outer stops on the Rails. See

FIG. 15. Using smooth and controlled movements,

draw your legs together until the Foot Platforms

almost touch the inner stops on the Rails. Hold

and squeeze with the inner thigh muscles for

4 to 6 seconds. See FIG. 16. Then, slide

the legs open again to a wide position.

Continue this inward squeeze and

hold exercise for 60 seconds, resting

between repetitions when needed.

Maintain good posture and avoid

banging the Foot Platforms against

either the inner or outer stops.

Fig. 17

Fig. 15

Fig. 16

REPEATER LUNGES

This exercise will help tone the muscles of the hips

and thighs. Begin by standing behind your Leg

Magic

Pulse exerciser, facing sideways. Your toes

should be aligned with the outer edge of the Rail

on one end of the exerciser. Place your inside hand

lightly on the Handlebar Assembly. See FIG. 17.

Slowly step back with one leg into a lunge position.

Bend both knees, allowing the back heel to lift off

of the floor. Align the front knee over the ankle

and keep the knee in line with the toes. See

FIG. 18. Pause at the bottom of this move-

ment. Then, press up with the back leg

and step forward to the starting position.

Repeat this lunge for 60 seconds, step-

ping back with the same leg each time.

Rest between repetitions if needed.

After completing all of the repetitions

on one side, change legs and repeat

Fig. 18

the lunges for 60 seconds on the

opposite leg.

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4. Back Stretch

Stand with your legs shoulder width apart and your knees slightly

bent. Bend forward from your waist with your arms extending loosely

in front of your body. Gently bend from the waist flexing your body as

far forward as it will go.

Hold for 20 to 30 seconds. Straighten up and repeat.

5. Standing Hamstrings Stretch

Stand with your legs hip-width apart. Extend one leg out in front

of you and keep that foot flat against the ground. With your hands

resting lightly on your thighs, bend your back leg and lean forward

slightly from your hips until you feel a stretch in the back of your

thigh. Be sure to lean forward from the hip joint rather than

bending at your waist.

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

6. Buttocks and Hips Stretch

Lay flat on your back with your hips relaxed against the floor. Bend

one leg at the knee. Keeping both shoulders flat on the floor, gently

grasp the bent knee with your hands and pull it over your body

and towards the ground. You should feel a stretch in your hips,

abdominals and lower back.

Hold for 20 to 30 seconds and release. Repeat for opposite side.

7. Inner Thigh Stretch

Sit on the floor and bend your legs so that the soles of your feet are

together. Place your elbows on your knees. Lean forward from the

waist and press down lightly on the inside of your knees. You

should feel a stretch in the muscles of your inside thigh.

Hold for 20 to 30 seconds and release.

8. Arm Pullback

Stand with your feet shoulder width apart and toes pointing forward

and with your knees slightly bent. Let your arms hang relaxed on

either side of your body. Expand your chest and pull your shoulders

back. Bend your elbows slightly and clasp your hands behind your

back. Slowly straighten your arms as you lift your hands upward.

Raise your hands upward until you feel mild tension in your

shoulder and chest region.

Hold for 20 to 30 seconds. Lower your arms to their original position

and bend your elbows. Release your hands and return them to

your sides.

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