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 5: ...SVENSKA 5 MONTERING...
Page 11: ...NORSK 11 Skrue for sammenlegging Hodest tte Hjelperamme Beskyttende skum...
Page 12: ...NORSK 12 MONTERING...
Page 18: ...POLSKI 18 MONTA...
Page 24: ...ENGLISH 24 ASSEMBLY...