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7/24/06
Workout Exercises
10:42 AM
Page 16
O w n e r 's Manual
T O TAL CRUNCH
The total crunch is a combination
of the Upper Ab Crunch and the Lower Ab Crunch .
This is an advanced exercise and should be used
a fter your abdominals have been strengthened
sufficiently by the previous two exercises.
Sit on the machine with the legs bent at a
c o m f o rt able angle with your feet placed flat on the
f l o o r. The back rest of the machine should be in the
upright position with your back and neck resting
c o m f o rtably against the back pad. Slowly lower your
t o rso and back pad concentrating on using your
abdominals to lower your torso. Once your have
completely lowered yourself and the back pad has
hit the stopper bar, lift your legs up off the ground in
an extended position about 4-6 inches off the
ground. ( Remember to keep your knees slightly bent
when lifting yours legs.) Next, slowly raise your
t o rso, using the handle bars for assistance while
simultaneously bending your knees into your ch e s t .
Your knees should be fully bent (close toward your
chest) at the same time you have reach the fully
upright (starting position). This combines both
exercises to give you a Total Cru n ch. Next, slower
lower your legs to the extended position while at the
same time you lower your torso with the back pad to
the point where you are completely extended
(laying) on the machine. Repeat the sequence for the
desired number of sets and reps. (The number of
sets and reps is explained on page 18 . )
16
O w n e r 's Manual
OBLIQUE CRUNCH
Sit on the machine and slowly
rotate over onto your right hip so that your left leg
lies on top of your right leg. Vary the position of your
hip until you are comfortable. The back rest/pad
should be in the upright position. Place the right side
of your back and shoulder on the back rest and place
your hands comfortably on the handle bars. Slowly
lower your torso down with the back pad until you
hit the stopper bar. Once that position is reach ,
immediately lift yourself back up to the upright
s t a rting position. Pause at top position and repeat
the motion. (The number of repetitions and sets are
explained below.) This motion will isolate the oblique
muscles (love handles) on the left side of your
a b d o m i n a l s / t o rso. To isolate the right side of your
a b d o m i n a l s / t o rso, sit on the machine and slowly
rotate over onto your left hip so that your right leg
lies on top of your left leg. Vary the position of your
hip until you are comfortable. The back rest/pad
should be in the upright position. Place the left side
of your back and shoulder on the back rest and place
your hands comfortably on the handle bars. Slowly
lower your torso down with the back pad until you
hit the stopper bar. Once in that position,
immediately lift yourself back up to the upright
s t a rting position. Pause at the top and repeat
the motion.
17
Workout Exercises