Domyos AB EXERCISER Kullanım Talimatları Kılavuzu - Sayfa 10
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E
USE
Add aerobic exercises such as walking, running, swimming, or
cycling to your training program.
Give your muscles at least 1 day of recovery per week between
two consecutive workouts.
It is important to isolate your abdominal muscles
and to work on them with controlled movements.
Your goal should be 3 to 4 sets for each exercise,
with 15 to 20 repetitions per set.
Before undertaking any sport it is necessary to
consult a doctor.
TRAINING :
If you are not an athlete, do the beginning level workout for the first
3 to 4 weeks.
You should breathe out while you are exerting yourself and breathe
in while you are returning to the initial position. This means that you
breathe out while you are contracting your abdominals and you
breathe in while you are relaxing them. Pace your breathing to match
the speed of your exercise so you don't get out of breath.
Vary the order of the exercises to keep your abdominals from beco-
ming accustomed to a pace and order of exercise.
BEGINNING LEVEL :
Warm up with a set of 10 repetitions. Rest for 30 seconds. Start again
with a set of 12 repetitions. Rest for 30 seconds. Start again with a
set of 15 repetitions.
Rest for 30 seconds to a minute before going on to another exercise.
Do 3 exercises from the list below.
INTERMEDIATE LEVEL :
Warm up with a set of 12 repetitions. Rest for 10 to 15 seconds. Then
do 15 repetitions. Rest for under 10 seconds. Do a set of 15 repeti-
tions. For the last 5 repetitions, slow down and focus on contracting
your muscles. For these last 5 repetitions, stay in the raised position
(abdominals contracted) for 5 seconds.
Rest for 30 seconds before going on to another exercise. Do 3 exer-
cises from the above list.
ADVANCED LEVEL :
Warm up with a set of 15 repetitions. Rest for 10 seconds.
Do a second set of 15 repetitions. For the last 5 repetitions, stay in the
high position for 5 seconds, then go down to the initial position very
slowly, controlling the descent (count 5 seconds to come back to the
initial position). Rest for 15 seconds.
Do a third set of 20 repetitions, contracting your muscles fully for the
last 5 repetitions (holding in the raised position and controlling the
descent). Rest for 15 seconds.
The last set is a maximum set. Do as many repetitions as possible,
aiming for perfection while doing the exercise and contracting your
abdominals.
Rest for 30 seconds.
Go on to the next exercise. Do 3 exercises from the above list.
N
G
L
I
S
E X E R C I S E S
CRUNCH
Isolates the upper part of the abdominal muscles.
To start, place your head on the headrest and lie flat on your back.
Bend your legs slightly and hold onto the AB. Slowly lift your head
and your shoulders off the floor, and then bend your torso until your
shoulders are off the floor. Stop the movement when the points of your
shoulder blades are off the floor. Breathe out while raising your torso
and tense your muscles. Breathe in as you go back down to the floor.
REVERSE CRUNCH
Isolates the lower part of your abdominal muscles.
From the same starting position as in the CRUNCH, hold onto the AB
without tensing; in this exercise, you use it for balance and stability.
Keep your legs slightly bent and breathe out as you work, slowly lifting
your legs and your pelvis until your knees are above your chest. Hold.
Breathe in as you lower your legs back to the initial position. Repeat.
CRUNCH COMPLETE
Work simultaneously on your upper and lower abdominals by com-
bining the CRUNCH and REVERSE CRUNCH movements. From the
same starting position, keeping your knees bent as in the REVERSE
CRUNCH, breathe out and lift them slowly to your chest. At the same
time, lift your shoulders off the floor as in the first CRUNCH exercise.
Breathe in while simultaneously lowering your upper and lower body
back to the initial position.
OBLIQUE LIFT
Isolates your oblique muscles, which are located on the sides, under-
neath your ribs.
Keeping your head on the headrest, bend your knees and turn them
to one side. Slowly lift your head and shoulders and bend your chest
forward until your shoulders are off the floor. Breathe out and contract
your abdominals as you go up. Breathe in as you go down. Repeat.
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