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6. TRAINING
BEGINNING TRAINING
Before beginning training, make sure you can lay your head on the head rest. You can adjust
the head rest (3 settings).
Loosen both knurled screws (long) in the plastic inserts
(4) by turning them counter clockwise.
Move the head rest up or down and align it with the openings. Tighten the knurled screws by
turning them clockwise.
SUGGESTED EXERCISES
Crunch –normal–
Set up the back rest upright to about a 90° angle.
Sit on the seat with your back facing the back rest.
Place your feet in front of your body on the floor, your legs should be slightly bent.
Press your back against the back rest and lay your head on the headrest.
Now slowly move your back downward. Make sure to let your head remain resting on the head
rest. Your arms can assume various positions during this exercise.
Make multiple upward and downward motions with your back.
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