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WARMING UP AND 

COOLING DOWN

 – IMPORTANT

One of the most important parts of your workout is to prepare your body for exercise on the 

AB WARRIOR

WARMING UP

 the muscles substantially decreases the chances of injury and only takes a few 

moments to do. 

AB WARRIOR

 can also be used for warming up and cooling down exercise.

COOLING DOWN

 helps removes the lactic acid build-up in the muscles by oxygenating the muscles 

after your exercise routine.  Lactic acid is what makes you ache after a workout, cooling down should 
be undertaken soon after the last set of exercises you intend to complete.

Warming up and cooling down exercises are identical and easy to remember. Both warming up and 
cooling down should be done slowly and accurately, there is no hurry to complete these exercises, it is 
more important to complete them. In addition, it is good practise to move around after the cool down 
exercises to further dissipate the lactic acid.

WARMING UP.

Stand close to a wall, chair or other solid object. 
Use one hand to assist your balance. Bend the 
opposite knee and lift your heel towards your 
buttocks. Reach back and grasp the top of your 
foot with the same side hand. Keeping your inner 
thighs close together, slowly pull your foot towards 
your buttocks until you feel a gentle stretch in 
the front of your thigh. You do not have to touch 
your buttocks with your heel. Stop pulling when 
you feel the stretch. Keep your kneecap pointing 
straight down and keep your knees close together. 
(Do not let the lifted knee swing outward.) 
Hold the stretch for 20 to 30 seconds.
Repeat the exercise for the other leg.

Sit on the floor and bend your legs so that the 
soles of your feet are together. Place your hands 
on your ankles. Lean forward from the waist and 
press down lightly on the inside of your knees. 
You should feel a stretch in the muscles of your 
inner thighs. 

QUADRICEPS STRETCH

INNER THIGH STRETCH

Stand  approximately  one  arm’s  length  away 

from a wall or chair with your feet hip-width apart. 
Keeping your toes pointed forward, move one leg 
in close to the chair while extending the other leg 
behind you. Bending the leg closest to the chair 
and keeping the other leg straight, place your 
hands on the chair. Keep the heel of the back 
leg on the ground and move your hips forward. 
Slowly lean forward from the ankle, keeping your 
back leg straight until you feel a stretch in your 
calf muscles. Hold for 20 to 30 seconds. Repeat 
the exercise for the opposite leg. 

CALF AND ACHILLES STRETCH

TOP TIP: 

Use a chair or a wall to help keep 
your balance only if you need to.

WARMING UP AND 

COOLING DOWN

 – IMPORTANT

Summary of Contents for AB WARRIOR JS-060SE

Page 1: ...sing the AB WARRIOR This machine is intended for domestic indoor use only in accordance with the instructions provided in this manual Ideal Sourcing Ltd Ideal Home House Newark Road Peterborough PE1 5...

Page 2: ...he AB WARRIOR on a surface that will not be dented or damaged by the weight of the machine Place the AB WARRIOR on an old cloth or training mat before use to avoid marking the floor or carpet Only one...

Page 3: ...intended for commercial use Please do not use outdoors Please retain all packaging and paperwork for future use and store safely away from children and animals WHAT S IN THE BOX SUPPLIED TOOLS 1 Leg f...

Page 4: ...12 Slide the EVA Foam Leg pads 2 onto metal tubes of leg frame 1 Attach Hand cycle support frame 4 using the attached bolt secure using allen key C and spanner B Fix into desired position with locking...

Page 5: ...ring loaded clip and releasing when in desired position Slide Hand cycle 3 over Hand cycle support frame 4 and keep in required position using Large Dial 13 Slide foam back rest 7 onto Seat Main frame...

Page 6: ...together slowly pull your foot towards your buttocks until you feel a gentle stretch in the front of your thigh You do not have to touch your buttocks with your heel Stop pulling when you feel the str...

Page 7: ...ne leg out in front of you and keep that foot flat against the ground With your hands resting lightly on your thighs bend your back leg and lean forward slightly from your hips until you feel a stretc...

Page 8: ...our hands gently SIT UP WITH DELTOID RAISE This will work your abdominal and deltoid muscles Make sure the springs on the back rest are connected 1 Sitting on the machine rest against the back rest tu...

Page 9: ...en slowly lower your hands to the starting position This exercise should be performed in a slow controlled motion STANDING HAMSTRING CURL This will work your hamstring muscles With the back rest up an...

Page 10: ...tion Should you need to store your AB WARRIOR it is advisable to seek help with moving it Store on its feet at all times SPECIFICATIONS Model No JS 060SE Dimensions 130 x 35 x 84cm Net Weight 14kg app...

Page 11: ...2016 Ideal Sourcing Ltd E OE 0716 Ideal Shopping Direct Limited Ideal Home House Newark Road Peterborough PE1 5WG Made in China E OE 8 16 V2 1...

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