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Ab Zone™ System

Instructional Manual

assembly Instructions

Step 1

Insert the base frame (#16) into the tube of

the the rear stabilizer frame (#8), meanwhile

insert the torsion spring (#11) into the metal

hook which is on the rear stabilizer frame

(#8), then fix the parts (#16) and (#8) by bolt

(#9) and washer (#10).

Step 2

Put the washer (#38) on both sides of the

back rest tube (#3), then connect the sup-

port plate (#29) of the back rest (#28) with

the back rest tube (#3) by bolt (#30), washer

(#10) and nut (#1).

Step 3

Take out the seat frame (#25) and attach it

onto the base frame (#16).

Step 4

Fasten the seat frame (#25) with the base

frame (#16) by "T" bolt (#15).

Step 5

Insert the handle bar (#35) into the seat

frame (#25).

Step 6

Insert the leg extension bar (#22) into the

round tube of the seat frame (#25).

Ab Zone™ System

Instructional Manual

ab Zone™ Workout

If at any time you feel faint, lightheaded or dizzy, stop exercising immediately and call your

physician. You should also stop if you experience any pain, pressure or muscle spasms

at any time while exercising and consult your physician. If these things occur, see your

physician before resuming exercise. This manual provides an overview of some of the

various positions for using the ab ZONE™. always follow the correct exercising procedure

as outlined in this manual when using the ab ZONE™.

Warm-up and Stretch

Always perform a warm-up before stretching and exercising. A warm-up functions to deliver more

blood flow to your muscles, preparing them for stretching and making them less susceptible to

injury. Warm muscles also allow for a greater range of motion. A proper warm-up includes 3-5

minutes of light aerobic activity (walking, riding a bike or jogging in place) followed by stretching all

the major muscle groups. A good way to tell when your body is warmed up and prepared for exercise

is when your heart rate begins to increase moderately.

aerobic Exercise

In order to achieve results, aerobic exercise must be incorporated into your lifestyle. Aerobic exercise

raises the metabolism which helps to accelerate fat loss, which typically occurs only after 20 minutes

of continuous exercise. Ideal exercises to keep the heart rate in range continuously with steady

exertion levels include: walking, jogging and stair climbing. Other secondary but effective exercises

are cycling, stationary bike and swimming. exercising at a comfortable, yet strenuous enough level

is the goal. A rule of thumb is to exercise at a level where you can still carry on a normal conversation.

You should engage in aerobic exercise at least 3 times per week (preferably up to 5 times) for at least

20 minutes.

ab Zone™ Positions and movements

Please follow along on the Ab Zone™ exercise and Cardio Instructional DVD. Ab Zone™ basic

exercises can be found in this Manual.

ab Zone™ meal Plans

In order to get that body you've always wanted, jump start your results with the Ab Zone™ 10 Day

"Kick Some Abs" Meal Plan, followed by the Ab Zone™ 30 Day "You Can Do It" Meal Plan, packed

full of delicious, sample menus to help you stay on track.

ImPORTaNT!