User manual FITNESSQUEST AB LOUNGE

[. . . ] 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. [. . . ] 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. But, creating a progressive, time efficient and results oriented cardio program takes a little planning. A properly designed and consistently performed cardiovascular training program is an essential part of your program if you want to improve your health and lose weight, or maintain a healthy lifestyle. Training Aerobically Aerobic exercise is the key to building a stronger heart and can reduce your chances of heart disease, as well as burn lots of fat and calories. Aerobic exercise is any activity that you can keep at for several minutes or longer and increases your heart rate. [. . . ] Pause at the end of the curl movement, then inhale and slowly return to the starting position. Perform five-second repetitions as described in the Basic Jackknife. After completing the repetitions on one side, angle your legs in the opposite direction and repeat the same number of repetitions. 8 THE AB LOUNGETM EXERCISES BASIC ROUTINE Perform 15 repetitions of each of the following exercises until you are able to complete all of the repetitions with good form. [. . . ]