Thane Fitness AB-DOer, Руководство пользователя

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Step by Step Instructions to Maintaining a Healthy Life-Style
8
Owner’s Manual
A B - D O s
For best results f o l l ow these AB-DOs!
• Please consult a professional tra i n e r, licensed fitness authority, or physician befo re attempting this or any
exe rcise machine or pro g ra m .
• Use only on a level surfa c e.
• Fo l l ow any one of the instructional video routines which compliment your level of fitness.
• Sit upright on the AB-DOer placing your back against the massage roller and your buttocks approx i m a t e l y
2 - 4 inches from the upright bar. The massage roller is adjusta b l e, so adjust it until it is comfo r ta b l e.
• To ensure stability and balance, place your feet on the floor wider than shoulder width apart.
• S e c u re a firm grip on the handles and tuck the Arm Bar underneath your armpits. The AB-DOer offers an
a d j u s table height Arm Bar. So position Arm Bar to a level that is suitable and comfo r table for your height.
And make sure you are sitting upright to decompress the spine.
• The function of the AB-DOer is to strengthen and firm all the midsection muscles. DO NOT PULL WITH
YOUR ARMS, otherwise you will engage upper body muscles.
• To begin any session, just move slowly and easily. Short movements will begin to limber up stiff or
unconditioned waistline and back muscles. As your conditioning builds you will want to move thro u g h
wider ranges of motion and increase your movement speed.
• When you fatigue during an AB-DOer session, simply:
1 . S l ow down the speed of each movement, or
2 . Transition to another movement, or
3 . Reduce the range of motion, or
4. Stop, yo u ’ ve had enough – great job. You finished your wo r kout to d ay! (Note: Don’t stop until yo u
h ave had a challenging wo r ko u t . )
• An important feature of the AB-DOer is the great aerobic wo r kout you obtain. Stay moving for the
period of time listed on the video. To maintain an aerobic time duration, as you fatigue from one
m ovement simply transition to another, but keep mov i n g .
• Use the AB-DOer to help loosen up and help re l i eve stiffness of back muscles, befo re and after play i n g
your favorite sport, or befo re and after lifting we i g h t s. This is especially helpful if you sit or stand all day
or are invo l ved in strenuous labor.
• I do not recommend adding re s i s tance to abdominal and/or mid-section exe rc i s e s. Adding re s i s tance has a
t e n d e n cy make the muscles bigger (hy p e r t ro p hy), not smaller. If you want more re s i s ta n c e, you can try
a ny of the fo l l ow i n g :
1 . S l ow down the speeds of your move m e n t s, or
2 . Pe r form larger or exa g g e rated ranges-of-motion. This will place more anaerobic emphasis on
the muscles, or
3 . S top and hold your body in various positions for a short period of time to increase the flexion time
or power of each contraction, or
4. Position the Arm Bar over your shoulders to increase the re s i s tance leve ra g e.
• C o n c e n t rate your mental focus on your mid-section muscles and your lower back only.
• If at first your movements seem aw k wa rd, don’t get alarmed. Your midsection muscles and lower back
a re most likely out of shape. These muscles aren’t accustomed to the wo r kout that’s provided with
the AB-DOer. Just give it time and you will become accusto m e d .