Fitness Quest AB LOUNGE 2 Manuale d'uso - Pagina 13

Sfoglia online o scarica il pdf Manuale d'uso per Attrezzature per il fitness Fitness Quest AB LOUNGE 2. Fitness Quest AB LOUNGE 2 13.

Stampa la pagina

HE AB LOUNGE

™

2 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. When you can complete one set of 15 repetitions

for each exercise; then you are ready to add the Bonus Exercises to your routine or

perform additional sets of your Basic Routine. Use the Workout Tracking Sheet on page

15 to record the number of repetitions and sets that you are able to do with each

workout. Using the Workout Progress Chart at the end of this manual will also help you

keep track of your progress

1. Basic Jackknife

This abdominal curl isolates the muscle

that runs down the entire front of

your torso, known as the rectus

abdominis. Relax back into your unit

with your knees bent and feet placed

on the foot rest. Place your hands

overhead on the pull up strap, about

shoulder width apart. Exhale and

slowly round your lower back, pulling

your torso forward into a curl position.

As you pull forward, contract your

abdominal muscles inward toward

your spine and pull the bottom of

your rib cage down toward the top of

your hip bones. Pause at the end of

the curl movement, then inhale and

slowly return to the starting position.

To help you maintain a slow tempo,

pull forward for two counts, pause

for one count, and return to the start

for two counts. These five-second

repetitions will make the muscle work

harder by avoiding momentum. Do

not pull with your arms or lift your

feet off the foot rest. See FIG. 4 & 5.

FIG. 4

FIG. 5

2. Oblique Jackknife

By rotating the lower body to one side,

the oblique muscles as well as the rectis

abdominis are targeted with this exer-

cise. The oblique muscles help shape

the waist as well as add stability to the

spine. Begin in the same position

described in the Basic Jackknife. Keeping

the shoulders facing front, angle the

legs about 45 degrees to one side and

hold this lower body position. Exhale

and slowly round your lower back,

pulling your torso forward into the curl

position. As you pull forward, contract

your abdominal muscles inward toward

your spine and pull the bottom of your

rib cage down toward the top of your

hip bones. 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.

See FIG. 6 & 7.

FIG. 8

FIG. 9

FIG. 6

FIG. 7

3. Jackknife With Leg Lift

This exercise targets the rectus abdominis

as well as the hip flexor muscles of the

lifting leg. Begin in the same position

described in the Basic Jackknife. Exhale

and slowly round your lower back,

pulling your torso forward into a curl

position. Simultaneously, lift one leg and

pull the knee up and toward the chest.

Pause at one end of the curl movement,

then inhale and slowly return the leg

and torso to the starting position. Repeat

the Jackknife, lifting the opposite leg.

Alternate legs with each Jackknife.

Perform five-second repetitions as

described in the Basic Jackknife. Do not

pull with your arms as you Jackknife and

lift the leg. See FIG. 8 & 9.