GAIAM 05-64491 Thigh Toner Versatile Workout Equipment Exerciser User Guide
- June 5, 2024
- GAIAM
Table of Contents
05-64491 Thigh Toner Versatile Workout Equipment Exerciser
User Guide
EXERCISE INSTRUCTION
- Warm up for 3-5 minutes before each session.
- Complete 1–3 sets of 8–12 repetitions of each exercise selected.
- Rest approximately 30–60 seconds between each exercise set.
- Perform each exercise in a controlled manner, through a full range of motion.
- When applicable, perform an equal number of exercise repetitions in each direction to avoid the development of muscle imbalances.
- If unable to complete 8 exercise repetitions through a full range of motion, increase the rest time between exercise sets or decrease repetitions. Or if unable to achieve moderate to maximal muscular fatigue following the completion of 12 exercise repetitions through a full range of motion, decrease rest time between exercise sets or increase repetitions.
- Perform each exercise a minimum of 3 times per week for maximum results.
- Allow 24–48 hours of complete rest between each exercise session.
BEFORE BEGINNING THIS OR ANY OTHER EXERCISE PROGRAM, YOU SHOULD ALWAYS CONSULT WITH YOUR DOCTOR OR PHYSICIAN.
SIDE PRESS
START: Lie on one side with knees bent at a ninety-degree angle. Stack
feet and place thigh toner between knees. Support the upper body by planting
the bottom arm on the floor, and resting another arm on top.
FINISH: Squeeze upper leg down using inner and outer thigh muscles.
Return to start, and repeat.
SEATED PRESS
START: Sitting up with supporting arms behind the body, place thigh toner
underneath the outer thigh just above the knee. Cross opposite foot
overworking leg for added support.
FINISH: Squeeze the working leg down toward the floor using inner and
outer thigh muscles. Return to start, and repeat.
BRIDGE PRESS
START: Lie on your back with knees bent and feet on the floor. Place
thigh toner between knees and extend arms on the ground by each side. Raise
back off the floor engaging core into a bridge position.
FINISH: Squeeze thighs together using inner and outer thigh muscles,
buttocks, and core. Release and slowly lower to ground returning to start, and
repeat.
SUPINE PRESS
START: Lie on your back with knees bent and feet on the floor. Lift one
foot up slightly and place thigh toner at the back of the knee so padded
handles are resting on the calf and hamstring.
FINISH: Squeeze heel of working leg toward glute using inner and outer
thigh muscles. Return to start, and repeat.
CHEST PRESS
START: Stand up straight with feet on the floor.
Hold thigh toner at chest level on each side with the hinge facing up.
FINISH: Squeeze handles together pressing elbows closer together. Return
to start, and repeat.
THE ACTUAL PRODUCT MAY DIFFER SLIGHTLY FROM THE ONE SHOWN. All exercise
programs come with inherent risks. Consult your health care professional
before beginning this or any exercise program.
© & TM 2021 Gaiam Americas, Inc. All Rights Reserved. Manufactured and
distributed under license by Fit for Life LLC, Louisville, CO 80027-2452. MADE
IN CHINA | SKU 05-64491GUIDE