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Thane 3 minute legs Handleiding

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USER’S GUIDE USER’S GUIDE
ThE 4-WEEk TOTAL BODy TRANSFORMATION pLAN
20
Now that you’ve gotten the hang of your 3 MINUTE LEGS
™
machine it’s time to talk turkey: Your
best results come with a combination of resistance training, cardiovascular work, and proper
nutrition. In order to get the body of your dreams, these three things all need to come into play.
Resistance training
Whether you know it or not, you’ve already done some resistance
training - when you did your test-run on your 3 MINUTE LEGS
™
machine! Wasn’t so bad, right?
Resistance – or ‘strength’ - training gives your muscles shape
and tone while increasing bone density, helping prevent - and even
in some cases reverse – osteoporosis! Regular weight training
elevates your metabolism, lowers blood pressure, increases
circulation, and encourages fat loss.
Cardiovascular activity
Cardiovascular activity is anything that elevates your heart rate and
keeps it there for a set duration of time. Cardio burns tons of
calories, strengthens your heart and lungs, and gives you that
‘exercise high’ by releasing endorphins into your brain. Go outside for
a walk, hike in the hills by your house, or take a swim in the pool and
you’re doing cardio!
Flexibility
This is probably the most often overlooked part of fitness, but is no
less important than resistance training and cardio. Good flexibility
means better range of motion in all your joints and limbs, and often
translates to decreased pain, especially in the lower back, shoulders
and neck. After every workout, stretch the major muscles used to
improve flexibility while also relieving muscle stiffness and tightness
associated with working out hard. For a great list of stretches, check
out page (22).
Your workouts
Every week you should do a combination of resistance training, cardio
and flexibility for the best results possible. Here’s how it all maps out:
1) Do your 3 MINUTE LEGS
™
machine workout 5-6 days a week to
slim and trim those typical trouble areas fast! If you’re super
motivated you can even do it twice a day!
2) Those who want total body fitness and faster results should use
the optional 3ML Sculpting Band
™
Attachments to do a battery
of additional exercises that work the back, chest, shoulders,
biceps, triceps and abs. Work your upper body 1-3 days per week.
Do one set of 10-12 repetitions of each exercise listed on page
(19) to begin. As you get stronger, do two sets of each exercise,
and increase your repetitions to 12-15.
3) Do 30-60 minutes of cardiovascular activity 3-5 days a week
to burn body fat, dropping dress sizes and revealing the muscles
you’ve been working so hard to develop with your 3 MINUTE
LEGS
™
machine!
4) After every workout, spend 5-10 minutes stretching the large
muscles of the legs, back, chest, and arms to increase flexibility.
Use the stretches on (22) for guidance.
5) Take at least one full day off from exercise every week to allow
your body to recover completely from training.
Burning Question:
If I lift weights will I look
like a man?
Denitely not. Women simply don’t
have enough male hormones to
develop big muscles like men.
Instead, resistance training gives you
the ‘tone’ and shape you desire in
your legs, arms, abs, back and chest.
Creative cardio ideas:
• Walk or run with your dog
• Play touch football with your kids
• Go cross-country skiing
• Power walk along the beach
• Walk up and down the stairs in your
apartment or ofce building
• Take a group tness class
• Go dancing all night with your
girlfriends or your honey
• Swim a few laps at your local pool
or lake
SAMpLE WORkOUTS
17
Intensify It
As you get stronger and want more of a challenge, add a few of
these intensifiers to your workout:
• Pulsing: While squatting or lunging, lower down to the
bottommost position and pulse up and down in a 1-2 inch
range of motion.
• Holding: While squatting or lunging, lower to the bottom
position and hold, contracting your muscles, breathing deeply
and maintaining proper form and position for as long as you
can.
• Arm positioning: Reach both arms out to the sides, forward
or overhead to challenge your balance as well as your core
and upper body strength.
Three Sample Three-Minute Workouts
Sure, you can do three straight minutes of squats or lunges on
your 3 MINUTE LEGS
™
machine, but if you want to get creative,
check out these sample plans:
Burning question: What if a
move hurts my knee (or ankle,
or hips)?
First of all, make sure your machine is set
properly for you. Secondly, make sure you
are doing the move correctly. Check your
form in a mirror to see if your position
matches the photographed examples in
this guidebook.
If everything is copasetic with #1 and
#2, then perhaps the move does not jive
with your personal physiology, especially
if you’ve had surgery, need surgery, or
are severely deconditioned. Try the move
variations and see if one particular thing
works better for you than others. When
you nd moves that give you a good
workout without pain, stick to those, but
don’t rule out the other moves completely
- every now and again try them out. You
might nd with a little strengthening,
you’re able to do them after all!
Creative ways to use your
3 MINUTE LEGS
™
machine
• Hop onto your 3 MINUTE LEGS
™
machine during commercials while
watching your favorite shows.
• Place your 3 MINUTE LEGS
™
machine
in the hallway. Every time you walk
down the hall, pause and do a minute of
squats or lunges.
• Bring your 3 MINUTE LEGS
™
machine
to the ofce. Work on it during
conference calls or before a stressful
meeting to blow off some steam.
• Get up ve minutes earlier and work
out before showering in the morning.
• Use 3 MINUTE LEGS
™
while brushing
your teeth.
• While your three-minute egg is cooking,
do your 3 MINUTE LEGS™ workout.
WORkOUT #1
1 minute:
Standard Squat – hands on hips
1 minute:
Squat Pulse – arms to sides
1 minute:
Plie Squats – arms to sides
WORkOUT #2
1 minute Plie Squat
30 seconds:
Plie Squat with Heel Lifts (alternat-
ing sides) – hands on hips
30 seconds:
Hindu Squat – arms to sides
30 seconds:
Standard Squat – hands on hips
30 seconds:
Standard Squat and Hold – arms
overhead
WORkOUT #3
1 minute:
Lunges – right leg
forward – hands on hips
1 minute:
Lunges – left leg forward – hands
on hips
30 seconds:
Standard Squat – arms out to sides
30 seconds:
Plie Squat – arms overhead
Added Bonus:
flexibility!
Not only does the
3 MINUTE LEGS
™
machine tone and
sculpt your legs, hips
and glutes, it also
helps increase
flexibility. Have tight
hips, knees or ankles?
As you work with your
machine, you’ll develop
an improved range of
motion through all the
joints in your lower
body and even some
in your lower back as
well!
… 19

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