13
EXERCISE INSTRUCTIONS
Using your Trojan Sit Up 100 Bench provides you with several benefits, it will improve your physical
fitness, tone muscle and in conjunction with a calorie controlled diet, help you lose weight.
THE WARM UP PHASE
This stage helps get the blood flowing around the body and the muscles working properly. It will also reduce
the risk of cramp and muscle injury. It is advisable to do a few stretching exercises as shown below. Each
stretch should be held for approximately 30 seconds, do not force or jerk your muscles into a stretch.
If it hurts,
STOP
.
This is the stage where you put the effort in. After regular use, the muscles in your upper body will become
stronger. Work at your own pace, but it is very important to maintain a steady tempo throughout.
The rate of work should be sufficient to raise your heart beat into the target zone shown on the
graph below.
SIDE BENDS
OUTER THIGH
CALF STRETCH
INNER THIGH
FORWARD
BENDS