Ab Roller Evolution Руководство пользователя - Страница 4

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STEP 2: Attach Weight Bar (4) to the Headrest Bar (1)

using the Long Screws (5) provided. Clips (6) are used to secure

weights (not included) onto the Weight Bar (4).

STEP 3: Attach Arm/Side Bars (7) to the Headrest Bar (1)

using the Short Screws (8) provided.

STEP 4: Attach Overhead Bar (9) to the Arm/Side Bars (7)

using the Short Screws (8) provided.

AB TRAINING

Fig. 1

While using your ab muscles to lift,

raise your shoulders up about 45

degrees from the floor. Lower your

shoulders back down as shown in

Figure 2. Repeat.

(Try to use only your ab muscles to

lift and minimize pushing forward

with your hands and arms.)

Fig. 3

your ab muscles to lift, raise your shoulders up about 45 degrees from the floor.

Lower your shoulders back down. Repeat. When complete, let your legs fall

over to the left side and repeat exercise for other oblique.

Fig. 4

V-CRUNCH:

This exercise targets your lower abdominal

muscles. Raise your legs straight up, keeping

them together. While using your ab muscles to

lift, raise your shoulders up about 45 degrees

from the floor. Lower your shoulders back

down as shown in Figure 4. Keep your legs

straight up while performing the exercise.

Repeat.

BASIC

FORWARD CRUNCH:

Lie down with your hands on the

frame, your knees bent, your feet

planted on the floor, and your head

resting against the head and neck

support as shown in Figure 1.

Fig. 2

OBLIQUE CRUNCH:

This exercise targets your oblique

muscles ("love handles"). Lie down

with your hands on the frame, your

knees bent, your feet planted on the

floor and your head resting against

the head and neck support. Let your

legs fall over to your right side as

shown in Figure 3. While using