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Instructions for Use
Adjust the
BODY PLANK
machine height by removing the locking pin in the support frame and sliding
the stabilising feet either up or down. Then add the locking pin to secure into position.
The higher the support frame the more challenging the exercise.
Adjust the angle of the
BODY PLANK
by removing the long locking pin from the main frame.
With one hand on the support frame and the other on the main frame, adjust the angle before
securing with the locking pin. The steeper the angle, the more challenging the exercise.
This is a more complete abdominal exercise that concentrates on two muscle groups at once.
Following a similar 3 step routine as the
Ab Exercise
start by removing the locking pin in the knee rest,
this will allow you to
1.
twist your hips before beginning.
2.
Still with hips twisted bring your knees up to
your chest, then
3.
control the movement back down.
Make sure to repeat the twists for both the left and right sides of your body.
Please be advised that everyone’s physical fitness is different.
Please remember to work out within your means. Stop immediately if you start to feel faint, dizzy or sick.
Make sure you take on plenty of fluids before, during and after working out.
Once you are happy with the position of the
BODY PLANK
machine,
1.
hold the handle bars firmly and gently
rest your knees between the foam pads.
2.
Whilst holding the handle bars, resting your forearms on the
handle bars, bring your knees up to your chest, then
3.
control the movement back down and repeat.
It is recommended for all the exercises shown here to start off doing 3 sets of 10 repetitions on
the easiest setting and building up the workout gradually.
To disembark from the machine make sure the knee pads are at its lowest point, whilst keeping
hold of the handle bars, gently lift off the knee pads and stand up.
Ab Exercise:
This will engage your abdominal muscles
Ob/Ab Exercise :
This will engage your oblique muscles as well as your abdominal muscles.
Do not lean back on the machine or let go off the handle bars until off the machine.
Right side twist
Left side twist
1.
2.
3.
1.
1.
2.
2.
3.
3.
Push ups:
This will work your biceps, triceps, pectoral and deltoid muscles.
You can use the handle bars of the machine to perform a push up.
1.
Holding the handle bars,
2.
lower your chest towards the machine keeping your elbows close to your body, then
3.
push
yourself away from the machine back to the starting position.
1.
2.
3.
Always dismount the BODY PLANK before making adjustments to the height
