Ab Zone YeS I CAn! system Instructiehandleiding - Pagina 6

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Ab Zone™ System

Instructional Manual

ab Zone™ basic Exercises

To get on the Ab Zone™, step over the foot pads and with both feet flat on the floor, grab both handles

and gently lean backward and sit on the Ab Zone™. Slide your buttocks all the way to the back of the

seat, lean your back against the back rest and place both feet under the foot pads. Make sure you

always maintain proper balance when using the Ab Zone™, and remember to pull your legs towards

you using your abdominal muscles.

The basic Ab Zone™ exercises include the following, which are all demonstrated in the get in the ab

Zone™ Exercise and Cardio Instructional DvD:

LINEaR CRuNCh

Move forward and backward on the Ab Zone™

in the same motion as a traditional crunch,

varying the tempo, number of repetitions and

amount of time depending upon your level of

comfort.

STICk IT

Move in the same forward and backward

direction of the LIneAR CRUnCH and as

you move your legs towards you slowly use a

3 count to stop at 3 different steps along the

way, holding your abs at the count of 3 and

then releasing.

ObLIQuE

Lean your body slightly to the left, move

your legs towards you in the direction you are

leaning to work your side oblique. After the

desired number of repetitions, lean your body

slightly to the right and use the same motion

to work the opposite oblique. Always lean to

one side slightly and keep a firm grip on the

handles.

SkIER

A variation of the ObLIQUe, alternate from

side to side in a skier's move as opposed to

repetitions on just one side.

Ab Zone™ System

Instructional Manual

ab Zone™ basic Exercises • Continued

fuNkY SkIER

A more challenging version of the SKIeR,

alternate from side to side and add two

additional repetitions on the first side; for

example, start right, then left, then right, right.

Then you may reverse and start left, then right,

then left, left.

bRONCO

With one hand firmly on the handle, have fun

by rotating one hand up in the air and doing

the 360 motion in one direction, then reverse

hands and directions.

You should warm up before using the Ab Zone™ and cool down and stretch after using the Ab

Zone™, so please watch the get in the ab Zone™ Exercise and Cardio Instructional DvD for

warm up and cool down exercises.

360 DEgREES

The Ab Zone's™ signature move combining

the LIneAR CRUnCH and the ObLIQUe.

Start with the LIneAR CRUnCH and with a

slight twist rotate your midsection in a full 360

degree circle. Start the 360 by rotating to the

right, and then reverse and rotate to your left.

LOWER baCk

Keeping your hands on the handles and

without moving your legs, move only your

upper body forward slowly to a 4 count, and

then move your upper body back slowly to a 4

count to work your lower back.

ImportAnt!

Rev. 042406