Domyos AB 440 Manual de instrucciones - Página 7

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E X E R C I S E S

CRUNCH (FOLDED CONTRACTION)

Isolates the upper part of the abdominal muscles.

To start, keep your head on the headrest and lie

flat on your back, bend the legs slightly and hold

the AB. Slowly lift your head and shoulders from

the ground and bow your chest until your shoul-

ders no longer touch the floor. Pause. Exhale while

lifting your chest and contracting your muscles.

Inhale while coming back down to the floor.

CRUNCH (FOLDED CONTRACTION)

COMPLETE

At the same time works the upper and lower

abdominal muscles, combining the movements of

CRUNCH and INVERSED CRUNCH. Still in the

same starting position, keeping your knees bent as

in the INVERSED CRUNCH, exhale and lift them

gently up to your chest. At the same time, lift your

shoulders from the ground as in the first CRUNCH

exercise. Inhale while descending simultaneously

the upper and lower parts of your body up to the

initial position. Start again.

INVERSED CRUNCH

(FOLDED CONTRACTION)

Isolates the lower part of the abdominal muscles.

In the same starting position as for the CRUNCH

(folded contraction), hold the AB without clen-

ching; in this exercise, you shall use it as a pen-

dulum and stabilizer. Keep your legs slightly bent

and exhale while working, gently lift your legs and

your basin until your knees are above your chest.

Pause. Inhale while bringing them back down to

the initial position.

Start again.

OBLIQUE LIFT

Isolates the oblique muscles located on the sides

under the ribs.

While keeping the head on the headrest, your

knees are bent and turned to one side, gently lift

your head and shoulders, bow your chest front-

ward until your shoulders no longer touch the

floor. Exhale and contract your abdominal muscles

while lifting, inhale while descending. Start again.

Change sides after having finished a series.