DS Produkte Leg Magic Mode D'emploi page 56

Exercising the Outer Hips and
the Upper Thighs
This exercise targets the adductor
muscles on the outer sides of the hips
and upper thighs. Start off in the "Starting
Position" with the foot plates in the
middle of the tracks. Bend your knees
slightly and keep the knees bent during
the entire exercise. See fi g. 11. Perform
gentle and controlled movements when
pushing your legs outwards until the foot
plates are almost touching the outer
stoppers of the tracks. Pause in the
outer position. See fi g. 12. Then move
your legs back inwards, but do not allow
the foot plates to glide past the middle.
Repeat these short pulse movements
for 60 seconds and pause between the
repetitions if necessary.
03355_DE-GB-FR-NL_V6.indb 56
Fig. 11
Standing Lunge
This exercise helps to shape the
muscles of your hips and upper thighs.
Position yourself sideways behind your
LEG MAGIC™. Gently rest your inner
hand on the handle bars. Kick back
with your leg into the lunge position.
Gently bend both knees and lift the
back heel off of the fl oor. See fi g. 13.
Bend both knees in a lower lunge until
the front thigh is almost parallel to the
fl oor. Keep the front knee above the
Fig. 13
ankle and in line with the toes. See
fi g. 14. Hold the downward position of
the movement. Then gradually stretch
both legs and come back to the initial
position. Repeat this lowering and
lifting for 60 seconds with the one leg.
Pause between repetitions if necessary.
If you have completed all repetitions
with the one leg, switch legs and repeat
Fig. 14
the exercise for 60 seconds with the
other leg.
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Fig. 12
06.07.11 09:12