Weider CRUNCHTRAINER 004005, Руководство пользователя

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4
How to Use the CRUNCH TRAINER
The CRUNCH
TRAINER
offers a variety
of exercises
that shape your
upper abdomi-
nals, oblique
abdominals,
and lower
abdominals.
The pho-
tographs in this manual show the correct form for each
exercise.
The exercises in this manual are divided into four
groups: Beginning, Intermediate, Advanced, and Expert.
Start with the beginning exercises, and progress at your
own pace. Be careful not to overdo it during the first
few weeks of your exercise program. It is better to
increase the number of repetitions you do than to
advance to more difficult exercises too quickly. The
intensity of each exercise can be varied by changing the
position of your hands on the CRUNCH TRAINER
handles. The lower your hands are positioned, the more
difficult the exercise will be.
To get the most from your exercise, proper form is
important. As you perform each repetition, use your
abdominal muscles to pull yourself up, allowing the
CRUNCH TRAINER to “roll” with you.
Do not press
or pull the handles together.
Keep your head on the
headrest and the small of your back on the exercise mat.
If necessary, raise your hips slightly.
Always begin and end each workout with a few minutes
of stretching. Remember to keep plenty of water nearby
as you exercise, and drink periodically to avoid dehy-
dration.
If you feel faint, dizzy, or short of breath at
any time during exercise, stop immediately and
begin cooling down.
Upper
Abdominals
Oblique
Abdominals
Lower
Abdominals
Suggested Stretches
1. Hamstring Stretch
Extend one leg
and rest the
opposite foot
against it as
shown. Reach
toward your
toes and hold
for 15 counts.
Repeat 3 times
for each leg.
2. Toe Touch Stretch
Stand with
your knees
bent slightly as
shown. Relax
your back and
shoulders as
you reach
down toward
your toes. Hold
for 15 counts.
Repeat 3 times.
3. Quadriceps Stretch
Place one hand
against a wall
and grasp one
foot with your
other hand as
shown. Hold
your foot as
close to your
buttocks as
possible, and
hold for 15
counts. Repeat
3 times for
each leg.
WARNING:
Before you begin this
or any exercise program, consult your physician.
This is especially important for persons over the
age of 35 or persons with pre-existing health prob-
lems. ICON assumes no responsibility for personal
injury or property damage sustained by or
through the use of this product.
Begin and end each workout with a few minutes of
stretching. Stretching prepares the body for exercise by
increasing the body temperature, heart rate, and circula-
tion. After exercise, stretching allows the heart rate to
return to normal and the muscles to cool down gradual-
ly. Stretching is also effective for increasing flexibility.
The correct form for three basic stretches is shown
below. Move slowly as you stretch—never bounce.