Gaiam restore LOOP BAND KIT 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.