Ab Roller Evolution 소유자 매뉴얼 - 페이지 5

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페이지 인쇄

UPPER BODY TRAINING

WARNING: When turning over unit to use as an upper body trainer, make sure

the AbRoller Evolution is stable and secure and not placed on a moveable rug or

carpet, or on a slippery or smooth floor. When using the unit as an upper body

trainer, be sure the unit is secure and stable before placing all your weight on it.

Fig. 1

Slowly lower your body down towards the

floor by bending your elbows, keeping the

tension on your arms as you go down.

Keep your elbows tucked along your sides,

do not splay them out. Go down until your

triceps are parallel to the ground. (as shown

in Figure 2) Pause, and then push up to the

starting position. Repeat.

Fig. 3

Keeping your body straight, lower your

body by bending your elbows. To perform

a standard push up, go down until your

chest almost touches your hands (as

shown in Figure 4). Return to starting

position, repeat.

DIPS:

This is an excellent exercise for your

arms and shoulders. Start by turning the

AbRoller

Evolution over (as shown in

Figure 1). M00ake sure unit is stable and

not slipping on floor or wobbly. Facing away

from the head rest, grasp the sides of the

AbRoller

Evolution, keep your feet together

and extended in front of you. Most of your

weight will be supported by your arms.

Fig. 2

STANDARD PUSH UPS:

This is an excellent exercise for your

chest, shoulders, and arms. Start by

turning the AbRoller

Evolution over

(as shown in Figure 3). Make sure unit

is stable and not slipping on floor or

wobbly. Facing the head rest, grasp the

sides of the AbRoller

Evolution, keep

your feet together and extended behind

you. Balance your weight between your

palms and your toes.

UPPER BODY TRAINING

DEEP PUSH UPS:

To perform a deep push up, go down

until your chest dips below your hands

(as shown in Figure 5). Return to

starting position, repeat.

Deep push ups are more effective

than standard push ups because you

can go down farther, challenging and

stretching your muscles around the chest, shoulders and arms.

Studies show that resistance training helps to tone and build muscle and helps

you lose fat. With the AbRoller

for your abs and waist by adding weights. There are 2 weight posts on the base

Fig. 4

of the AbRoller

CAUTION:

(2 plates of 5 lbs. each or 4 plates of 2.5 lbs. each). Before adding any weight,

ensure that you are able to perform the exercise with proper form without any

additional weights.

ADDING WEIGHTS

FOR EXTRA RESISTANCE

Using Added Weight For Resistance

Evolution, you can use resistance training

Evolution for adding weights (weights not included).

Do not add more than 10 lbs. of weight in total to the posts

(cont.)

Fig. 5