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ENGLISH 

26 

Advanced level

 

Warm up with a set of 15 repetitions. Rest for 10 seconds. A second set of 15 repetitions. For the last 5 
repetitions, stop in the high position for 5 seconds and go very slowly down to the starting position by 
braking the lowering (it should take 5 seconds to return to the starting position). 15 seconds rest. 
A third set of 20 repetitions, of which the last 5 with maximum tightening of muscles (stop in the high 
position, return with controlled lowering). 15 seconds rest. 
The last set in the exercise is a maximum set. Do as many repetitions as possible with a perfect 
performance of the exercise and with tightened abdominal muscles. Rest for 30 seconds. 
Continue with the next exercise. Do 3 exercises from the list below. 

EXERCISES

 

Chest lift (tighten and bend)

 

Only use the upper abdominal muscles. 
Place your head on the headrest and, 
lying flat on your back, bend your knees 
slightly and grip the Ab exerciser. 
Carefully lift your head and shoulders off 
the floor and bend your chest until your 
shoulders are not touching the floor. Stop 
the movement when the edge of your 
shoulders has lifted off the floor. Pause. 
Breathe in when you lift your chest and 
tighten your muscles. Breathe out as you 
lower to the floor. 

 

Converse chest lift (tighten and 
bend)

 

Only use the lower abdominal muscles. 
Start in the same position as for the 
CHEST LIFT (tighten and bend) and grip 
the Ab exerciser without tightening. This 
exercise should produce balance and 
stability. Keep your legs slightly bent and 
breathe out when you exert, carefully 
lifting your legs and pelvis until your 
knees are over your chest. Pause. 
Breathe in when you exert, carefully lifting 
your legs and pelvis until your knees are 
over your chest. Pause. Breathe out as 
you lower them to the starting position. 
Repeat. 

 

Full chest lift (lift and bend)

 

Work with both the upper and lower abdominal muscles by combining the movements in CHEST LIFT 
and CONVERSE CHEST LIFT. Start in the same initial position with bent knees as in the CONVERSE 
CHEST LIFT and breathe in and lift them carefully towards your chest. 
At the same time, lift your shoulders off the floor as in the first exercise CHEST LIFT. Breathe out as you 
lower your upper body and lower body to the starting position. Repeat. 

Summary of Contents for 951-144

Page 1: ...nere AB Exerciser Instrukcja obs ugi ko yski treningowej User Instructions for Abdominal Exerciser 951 144 SV Bruksanvisning i original NO Bruksanvisning i original PL Instrukcja obs ugi w oryginale E...

Page 2: ...kr l ft 15 POLSKI 16 Rodzaj 19 Trening 19 Poziom dla pocz tkuj cych 19 Poziom dla redniozaawansowanych 19 Poziom dla zaawansowanych 20 Unoszenie klatki piersiowej napinanie i wyginanie 20 Odwrotne uno...

Page 3: ...g plats vid bass ngkant i badrum etc B r inte vida eller h ngande kl der som kan fastna i apparaten Ta av dig alla smycken S tt upp h ret s att det inte r i v gen n r du g r vningarna Om det g r ont e...

Page 4: ...stora raka och de sneda magmusklerna Den best r av en ram som hj lper dig och styr din r relse ett huvudst d som hj lper dig att undvika stor belastning p halsen Nummer 1 2 3 4 5 6 7 8 9 10 11 12 13 1...

Page 5: ...SVENSKA 5 MONTERING...

Page 6: ...onen Du andas allts in n r du sp nner magmusklerna och andas ut n r du slappnar av i magmusklerna Anpassa ordningen i vningarna f r att inte v nja magmusklerna vid en s rskild rytm och vningsf ljd Nyb...

Page 7: ...golvet och b j br stet tills axlarna inte vidr r golvet Stoppa r relsen n r kanten av skuldrorna lyft fr n golvet Pausa Andas in n r du lyfter br stet och sp nn musklerna Andas ut n r du g r ner mot g...

Page 8: ...t p v gen tillbaka ner Repetera UNDERH LL F r att undvika att svett skadar huvudst det eller det skyddande skummet b r du anv nda en handduk att t cka dem med eller torka av dem efter varje anv ndning...

Page 9: ...ed ved basseng p bad osv Ikke bruk vide eller hengende kl r som kan sette seg fast i apparatet Ta av alle smykker Sett opp h ret slik at det ikke kommer i veien n r du utf rer velsene Hvis det gj r vo...

Page 10: ...usklene spesielt de store rette og de skr magemusklene Apparatet best r av en ramme som hjelper deg og styrer bevegelsene dine en hodest tte som hjelper deg med unng for stor belastning p nakken Numme...

Page 11: ...NORSK 11 Skrue for sammenlegging Hodest tte Hjelperamme Beskyttende skum...

Page 12: ...NORSK 12 MONTERING...

Page 13: ...u slapper av i magemusklene Tilpass pusterytmen til velsene for ikke bli andpusten Varier rekkef lgen av velsene for ikke venne magemusklene til en spesiell rytme og rekkef lge for velsene Nybegynnern...

Page 14: ...i magetreneren L ft forsiktig hodet og skuldrene fra gulvet og b y overkroppen til skuldrene ikke lenger ber rer gulvet Stopp bevegelsen n r skulderbladene har l ftet seg fra gulvet Stans Pust inn n...

Page 15: ...t ut n r du g r ned igjen Gjenta VEDLIKEHOLD For unng at svette skader hodest tten eller det beskyttende skummet b r du dekke dem med en h ndduk eller t rke av dem etter hver gangs bruk Hvis du vil re...

Page 16: ...tp Nie zak adaj lu nych ani zwisaj cych ubra kt re mog utkn w urz dzeniu Zdejmij z siebie ca bi uteri Upnij w osy tak aby nie przeszkadza y w trakcie wykonywania wicze Je eli odczuwasz b l lub zakr ci...

Page 17: ...zw aszcza mi nie proste i mi sie poprzeczny Urz dzenie sk ada si z ramy kt ra wspiera i steruje ruchami podg wka kt ry zapobiega du ym obci eniom szyi Numer 1 2 3 4 5 6 7 8 9 10 11 12 13 14 Ilo 1 4 1...

Page 18: ...POLSKI 18 MONTA...

Page 19: ...do pozycji wyj ciowej Wdech przy napinaniu mi ni brzucha i wydech przy rozlu nianiu mi ni brzucha Dostosuj porz dek wicze aby nie przyzwyczaja mi ni brzucha do danego rytmu i kolejno ci wicze Poziom d...

Page 20: ...si z pod ogi Odczekaj We wdech w czasie podnoszenia klatki piersiowej i napinaniu mi ni Zr b wydech w trakcie opuszczania tu owia na pod og Odwrotne unoszenie klatki piersiowej napinanie i wyginanie P...

Page 21: ...powrotu do pozycji wyj ciowej Powt rz KONSERWACJA Aby zapobiec uszkodzeniu podg wka lub pianki ochronnej przez pot nale y przykry je r cznikiem lub wyciera po ka dym u yciu Do czyszczenia u ywaj g bk...

Page 22: ...area by the edge of a swimming pool in a bathroom etc Do not wear loose fitting clothes that can fasten in the equipment Remove all your jewellery Put your hair up so it is out of the way when doing t...

Page 23: ...the large straight and diagonal abdominal muscles It consists of a frame that helps you and controls your movements a headrest that helps you avoid excessive strain on your neck Number 1 2 3 4 5 6 7...

Page 24: ...ENGLISH 24 ASSEMBLY...

Page 25: ...herefore breathe in when you tighten your abdominal muscles and breathe out when you relax them Adapt the order of the exercises so that your muscles do not get used to a special rhythm and sequence B...

Page 26: ...are not touching the floor Stop the movement when the edge of your shoulders has lifted off the floor Pause Breathe in when you lift your chest and tighten your muscles Breathe out as you lower to the...

Page 27: ...lders leave the floor Breathe in as you tighten your abdominal muscles and lift and breathe out on the way down Repeat MAINTENANCE Cover the headrest and protective foam with a towel during exercising...

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