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O w n e r ’s Manual & Nutritional Guide

Step By Step

Instructions

to Maintaining
a Healthy Life-Style!

Step By Step

Instructions

to Maintaining
a Healthy Life-Style!

Содержание AB-DOer

Страница 1: ...Owner s Manual Nutritional Guide Owner s Manual Nutritional Guide Step By Step Instructions to Maintaining a Healthy Life Style Step By Step Instructions to Maintaining a Healthy Life Style...

Страница 2: ...STRETCH 12 PENDULUM 12 WORKOUT ROUTINE 13 BODY BOBS 13 GOOD MORNINGS 13 BODY BOOGIES 13 TWIST SHOUT 14 TOSSES 14 HOP SCOTCH 14 FIGURE 8s 15 STREET BRAWL 15 SUGGESTED ROUTINES 16 NUTRITION GUIDE 18 FOO...

Страница 3: ...DOer or attempt any exercises until you have read this entire manual and have watched the instructional video tape Follow all safety instructions Thane Fitness assumes no responsibility for personal...

Страница 4: ...suming energy draining inefficient and ridiculous all you need is the AB DOer From one comfortably seated location you can easily condition every muscle in and surrounding your midsection while shavin...

Страница 5: ...the UPRIGHT ASSEMBLY up and lock in position by reinserting the PULL PIN Pull out the PULL PIN 10 on the SPRING SET 34 and lock the MASSAGE ROLLER BRACKET 32 into position with the pin STEP 2 The ARM...

Страница 6: ...shorter one onto the FRONT BASE FRAME 9 with CARRIAGE BOLTS 1 ARC WASHERS 8 and ACORN NUTS 7 Repeat for the REAR STABILIZER 35 which is longer STEP 5 Lay the unit on its side Attach the top half of A...

Страница 7: ...StepbyStepInstructionstoMaintainingaHealthyLife Style 6 Owner s Manual PRODUCT PARTS DRAWING...

Страница 8: ...ULL PIN 3 11 BOLT 1 12 SCREW 4 13 SQUARE PLUG 4 14 SEAT FRAME 1 15 LOCK NUT 1 16 SEAT 1 17 FOAM TUBE A 2 18 FOAM TUBE B 2 19 HAND GRIPS 2 20 HANDLE BAR PLUG 2 21 PHILLIPS HEAD BOLT 4 22 ARM BAR 1 23 R...

Страница 9: ...movement or 2 Transition to another movement or 3 Reduce the range of motion or 4 Stop you ve had enough great job You finished your workout today Note Don t stop until you have had a challenging wor...

Страница 10: ...rform extreme ranges of motion until your midsection muscles and lower back have become more flexible Don t pull the Arm Bars with your hands Instead let your midsection muscles perform all the work D...

Страница 11: ...y as well So you have the option of performing warmups outside of those you can perform on The AB DOer as well as those you can t My objective is to make sure that you get healthy while you re strivin...

Страница 12: ...ight by lifting your chest allowing both arms to freely hang to each side Slowly start to lift your arms in front of you keeping your elbows rigid if possible and make large circles with both your arm...

Страница 13: ...ure you do not bounce Do this movement slowly as it may have a tendency to make you a little dizzy due to the lowering then lifting of the head Perform between 3 10 forward leans This movement is grea...

Страница 14: ...ck 2 GOOD MORNINGS Forward Rearward Bending Sit upright in the SP then proceed to lean forward bringing your chest toward your knees STEP 1 pause momentarily After you reach this position return to th...

Страница 15: ...me leading with your left shoulder proceed until you are leaning rearward again STEP 4 Pause momentarily then return to the starting position STEP 5 Repeat the entire cycle Although this drill works A...

Страница 16: ...y to punch your knees in alternate fashion You can lift your chest away from your knees and still maintain a pivoting punching action This drill places a lot of emphasis to the abdominals and obliques...

Страница 17: ...ise 1 Minute Counter Clockwise 1 Minute TOSSES 1 Minute BODY BOBS 1 Minute COOL DOWN Special notes Perform routine every other day no more than 4 times weekly Add 2 to 6 minutes to entire routine if y...

Страница 18: ...times a week After you ve mastered the Advanced routine you can increase your time to 30 minutes or more You might also enjoy choreographing your own routines BACK SPINE STABILIZER 5 MINUTES Start BOD...

Страница 19: ...any illness or medical condition should come under the supervision of a qualified physician familiar with your personal medical history The information contained in this book and the Weight Loss Syste...

Страница 20: ...ut because they ll also make you sick linked as they are to such disorders as breast and colon cancers heart disease and other serious illnesses Eliminating added fats and oils means avoiding Margarin...

Страница 21: ...s that actually use up more energy getting digested than they bring to your body The digestion of any food requires an expenditure of energy by the body Once the food is digested it releases its own s...

Страница 22: ...all means eat away If not eat lightly Follow your body s signals Lunch is the perfect time to eat your largest meal of the day if you have one There s plenty of time left to burn it off and the satiet...

Страница 23: ...ared Avoid creamy foods Many dishes that are normally prepared with cream are just as tasty without it Ask the kitchen to prepare it the way you want it Order a salad first the larger the better and a...

Страница 24: ...instead of eating Often a craving for a particular food especially high fat high sugar food is caused by something no more complicated than a bad taste in the mouth A quick refreshing tooth brushing o...

Страница 25: ...One pill a day multi vitamin preparations are usually poor in quality and not very helpful Better quality formulas require at least 3 tabs caps per day Multi nutrient formulas should usually always b...

Страница 26: ...ments that also vary with age Here are some of those factors and how they can impact on weight control SPECIAL NUTRITIONAL REQUIREMENTS Food requirements are typically lower for women as compared to m...

Страница 27: ...StepbyStepInstructionstoMaintainingaHealthyLife Style NOTES NOTES...

Страница 28: ...Owners Manual Nutritional Guide www thanefitness com This Product is Brought to You by REV 8 00...