10
Getting Started
As a facility offering the use of the Total
Gym Core Trainer to customers, or as a
personal user of the product, you – the
owner of the product – assumes the
responsibility to become familiar with
the guidelines relative to safe use of the
product and to convey these guidelines to
all users. Read all safety, warnings and
usage instructions before using the Total
Gym Core Trainer. Care and maintenance
for this product are included to promote
safe, enjoyable use of this equipment.
When using your Total Gym Core Trainer,
wear athletic shoes and comfortable
lightweight clothing. Before you begin,
check to ensure that all parts are in place
and working properly. Begin your exercise
program with the basic moves provided.
As your profi ciency increases, adjust your
body position to increase the intensity.
Remember to control the glideboard at all
times, particularly when getting on or off
your Total Gym Core Trainer.
WARNING!
Always control the glideboard while
mounting, dismounting or moving
your Total Gym Core Trainer. Total
Gym Core Trainer is rated at a
maximum user weight capacity of
350 lbs [160 kg].
Exercise Instructions
SCRUNCh
®
Kneel toward top of glideboard. Position
forearms on SCRUNCH
®
pad and grasp
handle with both hands. Place knees
or toes on glideboard. Maintaining
neutral spine position, (elbows should
line up under shoulders), press elbows
into SCRUNCH pad to keep shoulders
in neutral position throughout each
movement as directed below:
BASIC
STEP 1.
Start with knees on glideboard
and legs extended.
STEP 2.
Bring glideboard up rails by
pulling knees to chest.
INTERMEDIATE
STEP 1.
Start with toes on glideboard and
legs extended.
STEP 2.
Bring glideboard up rails by
pulling knees to chest.
ADVANCED
STEP 1.
Start with one knee on glideboard
and one leg extended in air.
STEP 2.
Bring glideboard up rails by
pulling knee to chest.
DYNAMIC PLANk
Position feet on ground. Place forearms
on glideboard or grasp sides of glideboard
with each hand. Align the neck, shoulders,
hips and legs into level plank position.
Press into forearms to keep shoulders in
a neutral position (elbows should line up
under shoulders). Hold this position or
increase intensity as directed below:
BASIC
STEP 1.
Start with elbows under
shoulders.
STEP 2.
Roll glideboard up and down rails
with forearms.
INTERMEDIATE
STEP 1.
Start with elbows under
shoulders.
STEP 2.
Roll glideboard up and down rails
with extended arms.
ADVANCED
STEP 1.
Start with elbows under
shoulders. Lift one leg.
STEP 2.
Roll glideboard up and down rails
with extended arms.
Scan for more exercises or visit
TotalGym.com/coretrainerexercises
TOTAL GYM CORE TRAINER
™
OWNER’S GUIDE |
GETTING STARTED
GETTING ST
AR
TED
Follow the instructions on the placard as illustrated below by doing the desired
number of sets and repetitions appropriate for the skill and level of diffi culty.
Additional exercises are provided on www.totalgym.com/coretrainerexercises.
Содержание CORE TRAINER
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