Thane Fitness Total FLEX AB Developer, Руководство пользователя

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ab DeVELOPER ab DeVELOPER
USER GUIDE USER GUIDE
Exercise Notes
The Ab Developer exercises can be done following any one of the Total Flex exercises. Alternatively, the Ab
Developer exercises can be used as a stand-alone workout.
If the Ab Developer exercises are performed as a stand-alone workout, start and end your workout with a
warm up as shown on the Total Flex Exercise Chart.
Exercise Program
The Program consists of 3 groups of Exercises: Warm Up, Workout & Cool Down. Do not skip any stage.
Warm Up & Cool Down: See Total Flex Exercise Chart
Workout: The exercises can be performed in the sequence as indicated below.
Note: After performing exercise 7, chose either one of exercises 8, 9 or 10 and vary the choice during
subsequent workout sessions.
The exercises below can be performed by both males and females. Each exercise is accompanied by a
brief description of how to perform the exercise with two accompanying pictures:
A: The start of the exercise
B: The midpoint of the exercise
By returning to the starting position (A), one repetition (rep) of the exercise will be completed. Repeat each
exercise for 10—20 reps. The major muscle group(s) exercised are listed for each exercise.
Targets Outer Abdominals
1. LEG PULL WITH CRUNCH
WORKOUT EXERCISES
3. OBLIQUE CRUNCH
2. OBLIQUE LEG PULL
Engage resistance. Sit slightly
sideways on the Seat so that you
are able to lift the Rail to a vertical
position. Then shift fully sideways
holding the Rail with the hand clos-
est to the Rail gripping the Short
Foam Roller from behind with palm
facing towards you and the other
hand gripping the Long Foam Roller
with the palm facing away from you.
Sit upright.
Contract the abdominal muscles
while pulling the Rollers down-
wards. Slowly return to starting
position. Repeat the required
number of reps. Repeat by sitting
on the other side of the Seat.
Muscles:
Obliques,
TVA
B A
WORKOUT EXERCISES
Engage resistance. Sit on the
Seat and grip the sides. Place
heels over the Long Foam Roller.
Lean back slightly.
Flex the legs and pull the Rollers up
towards the Seat, while moving your
upper body towards your knees.
Slowly return to starting position.
Repeat the required number of reps.
Muscles:
Abdominals,
Hamstrings,
TVA
Muscles:
Abdominals,
Hamstrings,
TVA
A B
Engage resistance. Sit on the Seat
and grip one front corner with one
hand and the opposite back corner
with the other hand, causing the
upper body to be positioned at an
angle. Place heels over the Long
Foam Roller.
Flex the legs and pull the Rollers
up towards the Seat. Slowly return
to starting position. Repeat by
twisting the body in the opposite
direction and holding the opposite
corners of the Seat.
Muscles:
Abdominals,
Hamstrings,
TVA
A B
19 20
WARNING:
Make sure to keep the
Rail Assembly steady,
when in use for this
exercise, to avoid any
injury to the head or
body. Less resistance
will allow you to have
more control. Once you
have gained full control
of the Rail Assembly
position and Carriage
Assembly movement,
you can then increase
the resistance to the
level you are comfort-
able with.