Domyos AB 440 Betriebsanleitung - Seite 8

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If you are not used to regular exercise, stay at beginner level for the first 3 to 4 weeks.

Breath out during effort and breath in when returning to the start position. You should therefore be breathing out when contracting your

abdominals and out when releasing them. Fit your breathing rate to the speed of your exercise so you do not get out of breath.

Vary the order of your exercises so your muscles do not become accustomed to a given rhythm and sequence.

BEGINNER LEVEL:

Warm up with a series of 10 reps. Rest for 30 seconds. Start again with a series of 12 reps.

Rest for 30 seconds. Start again with a series of 15 reps.

Rest for 30 seconds to 1 minute before moving on to the next exercise. Do 3 exercises from the list below.

INTERMEDIARY LEVEL:

Warm up with a series of 12 reps. Rest for 10 to 15 seconds. Then 15 reps. Rest less than 10 seconds. Series of 15 reps. Slow down for the

last 5 reps concentrating on contraction. For the last 5 reps, remain in high position (abdominals contracted) for 5 seconds.

Rest for 30 seconds to 1 minute before moving on to the next exercise. Do 3 exercises from the list below.

ADVANCED LEVEL:

Warm up with a series of 15 reps. Rest 10 seconds.

A second series of 15 reps. For the last 5 reps, stay in high position for 5 seconds, then return very slowly to the initial position braking the

descent (count 5 seconds to return to the initial position). 15 seconds' rest.

A third series of 20 reps the last 5 of which in maximum contraction (block in high position, return controlling the descent), 15 seconds' rest.

Do maximum exercises in the last series. Do as many reps as possible carrying out the exercise completely and contracting the abdominals.

30 seconds' rest.

Go on to the next exercise. Do 3 exercises from the list below.

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