User manual FITNESSQUEST AB LOUNGE 2

[. . . ] INSTRUCTIONS FOR ASSEMBLING YOUR OWNERS MANUAL 1. Make sure all the pages lay "print-side" up with the cover page on the top of the stack. Take the next page from the top of the stack and lay it "print-side" down. Return it to the same place in the stack. [. . . ] 10 to 15 minutes of daily stretching is recommended. This should be done when warming up and cooling down. Finish your workout by doing the stretches that follow. WORKOUT TRACKING SHEET Use this chart to keep track of your progress over time. Before writing on it, make as many copies as you think you'll need. We suggest you keep these in a notebook. You will find it both informative and motivational to look back at what you've done. This data will help you chart future fitness goals as you continue to improve. Exercise Basic Jackknife Oblique Jackknife Jackknife w/Leg Lift Extended Arm Jackknife Extended Leg Jackknife Torso and Hip Flexor Stretch Advanced Jackknife Lateral Jackknife Date Reps Sets Date Reps Sets STRETCHES When performing these stretches, your movements should be slow and smooth, with no bouncing or jerking. Move into the stretch until you feel a slight tension, not pain, in the muscle and hold the stretch for 20 to 30 seconds. Remember that all stretches must be done for both sides of your body. 1. Quadriceps Stretch Stand close to a wall, chair or other solid object. Bend the opposite knee and lift your heel towards your buttocks. Reach back and grasp the top of your foot with the same side hand. Keeping your inner thighs close together, slowly pull your foot towards your buttocks until you feel a gentle stretch in the front of your thigh. You do not have to touch your buttocks with your heel. Keep your kneecap pointing straight down and keep your knees close together. (Do not let the lifted knee swing outward. ) Hold the stretch for 20 to 30 seconds. Calf and Achilles Stretch Stand approximately one arms length away from a wall or chair with your feet hip-width apart. Keeping your toes pointed forward, move one leg in close to the chair while extending the other leg behind you. Bending the leg closest to the chair and keeping the other leg straight, place your hands on the chair. Keep the heel of the back leg on the ground and move your hips forward. Slowly lean forward from the ankle, keeping your back leg straight until you feel a stretch in your calf muscles. Repeat for the opposite leg. CARDIOVASCULAR CONDITIONING Exercise that challenges the heart is a simple part of an exercise program ­ almost anyone can walk, run, treadmill, climb steps, or bike. [. . . ] Begin in the same position described in the Basic Jackknife. Keeping the shoulders facing front, angle the legs about 45 degrees to one side and hold this lower body position. Exhale and slowly round your lower back, pulling your torso forward into the curl position. As you pull forward, contract your abdominal muscles inward toward your spine and pull the bottom of your rib cage down toward the top of your hip bones. [. . . ]