Gaiam restore 05-63578 Посібник з виконання вправ

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LOOP BAND KIT

EXERCISE GUIDE

EXERCISE INSTRUCTION

• Warm up for 3-5 minutes before each exercise session.

• Complete each movement selected for 30-60 seconds.

• Perform 1-3 sets of each selected movement.

• Rest approximately 30-60 seconds between each movement.

• Perform movement in a safe and controlled manner.

• If unable to complete a movement for a minimum of 30 seconds perform the movement more slowly, or take more rest between movements. Or

if unable to achieve moderate to maximal fatigue following the completion of 60 seconds of movement perform the movement more quickly, or

take less rest between movements.

• Perform exercise session a minimum of 3 times per week for maximum results.

• Allow 24-48 hours of rest between each exercise session.

1. LEG EXTENSION

START

FINISH

Sit on floor, bend legs and secure

loop around foot of nonexercise leg

and ankle of exercise leg. Lie back and

support upper body on forearms.

Straighten exercise leg while

keeping knee stationary and foot

of non-exercise leg flat on floor.

Return to start and repeat.

2. OUTER LEG LIFT

START

FINISH

Secure loop around both legs just

below knees and straighten legs.

Lie on side and roll onto hip of

non-exercise leg with bottom arm

bent, head supported in hand, and

top arm bent and hand positioned

flat on floor in front of chest.

Lift top leg straight up and away

from bottom leg while keeping

bottom leg stationary on floor.

Return to start and repeat.