Trojan AB CRUNCH 100, Инструкция по уходу и руководство по сборке

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BASIC AB CRUNCH 100 EXERCISE:
First sit on the AB CRUNCH 100. Keep your back straight. Put your hands on the handle bars and hold the handles
comfortably. AB CRUNCH 100 will not lean if your body is stabilized with your hip far back on the seat pad.
At the same time make sure that you have adjusted the height to provide a slight bend in your knees for the basic exer-
cise.
Lift your legs towards your body. This exercise is to train your lower abs, use the muscle of your lower abs to lift the legs.
We suggest you to perform 10 reps. Don’t forget to keep your back straight. At the top of the motion, hold your body
for 2 seconds then slowly release from the position by lowering your legs and feet back towards the ground, without
touching the ground.
If this exercise is too difficult, you may slide your body further back on the seat pad but make sure your legs have suffi-
cient bend in the knee.
During this movement, sit comfortably on the machine. Keep your back straight. Don’t bend your neck or head. Don’t
tense your arms, shoulders and hands.
LOWER BODY CRUNCH
Put your hands on the handle bars and hold the handles comfortably. Just lift your legs toward your body for each
repetition. Keep you back straight and do not move your pelvis. At the end of each repetition, you may remain stable in
the lower position. Perform 10-20 reps in each set. Practice 2 sets for the beginner levels, 3 sets for intermediate and 4
sets for advanced..
UPPER BODY CRUNCH
Now, we are going to an advanced crunch. In this training you will lean your upper body slightly forward with each
crunch. Again lift your legs toward your body for each repetition. Perform 10-20 reps in each set. 2 sets for the beginner
levels, 3 sets for intermediate and 4 sets for advanced.
OBLIQUE BODY CRUNCH
Now you turn your body to the side, leaving one buttock on the seat.
Again lift your legs toward your body for each repetition. This training is to firm up your obliques. Don’t move your
pelvis.
Perform10-20 reps in each set, 2 sets for the beginner level, 3 sets for intermediate, and 4 sets for advanced.
POWER LEG EXTENSION
This is for advanced trainers and it is the final exercise. You need to adjust your leg bars to allow your legs to be straight-
er. Sit on the chair, place your feet on the footrest and begin this exercise. Again lift your legs toward your body for
each repetition. Keep your pelvis from moving. Perform 10-20 reps in each set, 2 sets for the beginner level, 3 sets for
intermediate, and 4 sets for advanced.
Now you have finished all your AB CRUNCH 100 exercising training.
We suggest you workout on it for 5-10 minutes everyday. Always keep the instruction manual with you.
9. EXERCISE PROGRAM