Fitness Quest LEG MAGIC PULSE Manuel - Sayfa 17

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INNER THIGH PULSE

This exercise will challenge the adductor

muscles of the inner thighs. Begin in the

"Starting Position" with the Foot Platforms in

the center of the Rails. Bend the knees very

slightly and maintain this "soft knee" position

throughout the exercise. See FIG. 7. Using

smooth and controlled movement, draw your

legs together until the Foot Platforms almost

touch the inner stops on the Rails. Pause at

the end of this motion. See FIG. 8. As the

legs open again, do not let the Foot

Platforms travel past the center point

on the Rails. Repeat this small,

inward pulsing movement for 60

seconds, resting between

repetitions when needed.

Fig. 9

Fig. 7

Fig. 8

REPEATER SQUATS

This exercise will help tone the muscles of the

hips and thighs. Begin by standing behind your

Leg Magic

Pulse exerciser, facing front. Your

feet should be about hip width apart with the

toes facing front. Place your hands lightly on the

Handlebar Assembly. See FIG. 9. Slowly bend at

your hips and knees, lowering until your thighs

are close to parallel to the floor. See FIG. 10.

Pause at the bottom of the motion. Then, extend

the hips and knees and return to the starting

position. Keep your back straight and your

head lifted and looking forward throughout

the exercise. Do not let your knees travel

forward of the toes. Repeat this squat

movement for 60 seconds, resting

between repetitions if needed.

Fig. 10

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Developing Your Leg Magic

Pulse Workout

The choices you make about the frequency (how

often), the duration (how long), and intensity (how

hard) at which you will workout, will directly influence

your results.

Before beginning any workouts on the Leg Magic

Pulse exerciser, you should first determine your

current fitness level. The following are guidelines

that you can use to determine your fitness level,

but remember these are just guidelines. You must

always listen to your body. Start out at a level that

is comfortable to you and progress sensibly.

Beginner – No previous exercise experience,

or have not exercised in a long time.

Intermediate – Have been exercising regularly

for three months or more.

Advanced – Have been exercising regularly for

six months or more.

How Often, How Long, How Hard

Beginners should start out slowly and perform only

as many exercises and repetitions as you are able to

do with good form and technique. The Leg Magic

Basic DVD includes a variety 13 minute workout that

is perfect for most beginners. Start by doing the Leg

Magic

Basic workout (or as much of the workout as

you can comfortably perform) three times a week. Your

goal is to complete one workout, three times a week,

with good form.

ntermediates should strive to complete one Leg

Magic

Basic workout every other day. Once you can

comfortably complete this workout with good form

and technique, you may repeat the exercise routine

for a second set. When extending your workout,

perform the first set of the exercise series for 60

seconds per exercise, and then the second set

for 30 seconds per exercise.

Advanced should strive for a long term goal of

completing the Leg Magic

Basic workout most

days of the week. To increase the challenge of your

workout, you may repeat the exercise routine for a

third set. When completing this advanced workout,

perform the first set of the exercise series for 60

seconds per exercise, the second set for 30 seconds

per exercise and the third set for 30 seconds per

exercise. Add the Leg Magic

Pulse Workout DVD

routine to your exercise regime only after you have

mastered the Leg Magic

Basic Workout and are

using it at least 3-5 times a week. Once you have

mastered that routine, then slowly start replacing

your Leg Magic

Basic workouts with Leg Magic

Pulse workouts.

Remember, always work out and progress at a

pace that is comfortable to you, and make sure

you can complete all of the repetitions of each

exercise with good form and technique.

IMPORTANT: The exerciser featured in the Leg

Magic

Basic video does not include the PRT

springs included with your Leg Magic

Pulse unit

but all exercises in the Leg Magic

Basic video can

be performed with the new Leg Magic

Pulse unit.

Warning: Do not remove the PRT springs from

the exerciser. This could result in serious injury

or death as well as damage to the exerciser.

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