User manual PROFORM AB RESISTER 831 280781

[. . . ] 831. 280781 USERS MANUAL Important Precautions Read all precautions and instructions in this manual before using this equipment. As you exercise, keep the small of your back on the exercise mat; it may be necessary to raise your hips slightly. Keep your head on the headrest as you exercise. If you feel faint, dizzy, or short of breath at any time while exercising, stop immediately and begin cooling down. [. . . ] 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 problems. SEARS assumes no responsibility for personal injury or property damage sustained by or through the use of this product. 3 Beginning Exercises Be sure to stretch for a few minutes before you begin. Basic Crunch This exercise 1 targets the upper abdominals. Lie on the exercise mat and bend your knees as shown. Curl up to about a 45 angle, and then lower yourself to the starting position. Basic Crunch with Raised Feet This exercise 2 focuses on the lower abdominals. This exercise should be performed in the same way as the Basic Crunch, but your feet should be held about one inch off the floor during the exercise. Basic Oblique Crunch This exercise 3 is for the oblique abdominals. Perform this exercise in the same way as the Basic Crunch, but turn your knees to the side as shown. Complete 5 to 7 repetitions, change your knees to the opposite side, and then perform another 5 to 7 repetitions. Intermediate Exercises As your abdominal muscles become stronger, and you can comfortably perform several repetitions of the beginning exercises, it is time to move on to the intermediate exercises. Remember to stretch for a few minutes before you begin. Raised-knee Crunch with Knees Held to Chest This exercise 4 focuses on the upper abdominals. Lie on the exercise mat and bring your knees toward your chest as shown. Curl up to about a 45 angle, and then lower yourself to the starting position. Keep your knees raised throughout the exercise. This exercise can also be performed by resting your feet on a chair. Raised-knee Crunch with Knees Lifted to Chest This exercise targets the lower abdominals. The starting position is shown in photograph 5a. Curl up to about a 45 angle, bringing your knees toward your chest at the same time; then return to the starting position. [. . . ] Reverse Trunk This exercise 12a focuses on the oblique abdominals. Straighten your legs and raise them as shown in photograph 12a. Lower your legs to the side as shown in photograph 12b; then return to the starting position. Complete 10 to 15 repetitions, alternating sides with each repetition. [. . . ]