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Фрагмент инструкции
The AB RESISTER is designed to shape your upper abs, obliques, and lower abs to give you a f'mn. flat stomach, in only minutes a day. The unique AB RESISTER supports your head and neck as you exercise, and helps you maintain correct form for maximum results. Used as pa_t of a fitness program that includes regular aerobic exercise and a proper diet, the AB RESISTER will help you to look better, feel hatter, and enjoy the benefits of beret fitness. Before you use the AB RESISTER, please read this manual carefully. In addition,be sure to view the included videocassette. If you have additional questions, please call our toll-free HELPLINE at 1-800-736-6879, Monday through Saturday,7 am. until 7 p.m. Central _me (excluding holidays). To help us assist you quickly, please note the product model number before calling; the model number is 831.280781. Place all partsin a cleared aw.aand remove the packing materials; do not dispose of the packing materialsuntil assembly is completed. Assembly requires your standard screwdriver ------cIW, philli._s screwdriver and rubber mallet _ (not included). 9..Attach a Side 2 Frame(11) to the Frame O) with two 3 1/4" Screws (13), a FrameSpacer (12), and two 1/4"Barrel Nuts (14). Repeat this step on the other side of the Frame. 14 5 Make sure that the Foam Pads (5) are positioned as shown in drawing. 3. Press the indicat3 ed Button (15) and slide the Right Resistance Spring (6) onto the Frame (3). Move the Resistance Spring back and forth until the Button snaps into one of the three holes. Repeat this step for the left side of the Frame. 1. Before attaching the Headrest (2) see drawing la for the proper orientation. Make sure that when assembled the tapered end of the Headresipoints slightly up and away from the Frame (3) as shown. Attach the Headrest (2) to the Frame (3) with two 1 3/4" Screws (9) and two Rubber Feet (10). la 610, 2 \ o 3 II 4. Press the two Buttons (15) in the Handle (1). Slide the Handle into the Side Frames (I1). Be sure to iusert the Handle straight or it may bind. It may ha helpful to rock the Handle ti'om side to side slightly as you insert it. Lay the exercise mat on the floor with the wide end near the headrest. 4 2 The AB Upper RESISTER Abdominal offers a variety of exercises Oblique that shape your upper abdominals, oblique ahdominals, Lower and lower abdominais. The pho tographs in this manual show the correct form for each exercise. The exercises in this manual are divided into four groups: Beginning, Intermediate, Advanced, and Expert. Start with the beginning exercises, and progress at your own pace. Be careful not to overdo it during the fast few weeks of your exercise program. It is better to increase the number of repetitions you do than to advance to more difficult exercises too quickly. The intensity of each exercise can be variedby changing the position of the springs (see ADJUSTING THE RESISTANCE on page 7), or by changing the position of your hands on the handle. The lower your hands are posi tioned, the more difficult the exercise will be. To get the most from your exercise, proper form is important. As you perform each rq_tition, use your abdominal muscles to pull yourself up, allowing the AB RESISTER torollwithyou.Keep yourheadon the headrestandthesmallofyourbackontheexercisemat. Ifnecessary,yourhipsslightly. raise Always begin and end each workout with a few minutes of stretching. Remember to keep plenty of water nearby as you exercise and drink periodically to avoid dehydration. If you feel faint, dizzy, or short of breath at any time while exercising, stop immediately and begin cooling down. Begin and end each workout with a few, minutes of stretching. Stretching prepares the body .for exercise by increasing the body temperature, heart rate, and circulation. Afte_ exercise, stretching allows the heart rate to return to normal and the muscles to cool down gradual ly. Stretching is also effective for increasing flexibility. The correct form for three basic stretches is shown below. Move slowly as you stretch---never bounce. 1. Hamstring Stretch Extend one leg and rest the opposim foot against it as shown. Reach toward your toes and hold for 15 counts. Repeat 3 times for each leg. 2. Toe Touch Stretch Stand with your knees bent slightly as shown. Relax your back and shoulders as you reach down toward your toes. Hold for 15 counts. Repeat 3 times. 3. Quadriceps Stretch Place one hand against a wall andgraspone foot with your other hand as shown. Hold your foot as close to your buttocks as possible, and hold for 15 counts. Repeat 3 times for eachleg. 3 Be suretostretchforafew minutesbdose youbegin. 1. Basic Crunch This exercise targets the upper abdominals. Lie on • the exezdse mat and bead your knees as shown. Hold the handle as shown. Curl up to about a 45 ° angle, and then lower yourself to the smzling position. This completes one repedfiom Perform 10 to 15 repetitions. 2. Basic Crunch with Raised Feet Thisexercise focusesonthe • lowerab...