abaway pro Fitness Equipment Kullanıcı El Kitabı - Sayfa 8

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AbAwaymanualENGLISH.qxd

7/24/06

Workout Exercises

10:42 AM

Page 14

O w n e r 's Manual

UPPER AB CRUNCH

Sit on machine with the

legs bent at a comfortable angle with your feet

placed flat on the floor. The back rest of the

m a chine should be in the upright position with

your back and neck resting comfortably aga i n s t

the pad. Lightly grab the handle bars and slowly

begin to lower yourself back ward maintaining

tension on the abdominal area. Continue to

lower your torso until the back pad comes in

contact with the stopper bar. The moment the

b a ck pad touches the stopper bar, try to

immediately lift yourself back up to the upright

s t a rting position. You may use the handle bars to

assist you in lifting yourself up to the start i n g

position. Repeat the sequence. (the number of

sets and repetitions are explained page 18.)

O w n e r 's Manual

LOWER AB CRUNCH

Sit on machine with the

legs bent at a comfortable angle with your feet

placed flat on the floor. The back rest of the

m a chine should be in the upright position with

your back and neck resting comfortably aga i n s t

the pad. Slowly lift your legs about 4-6 inches off

the ground. (It is im portant to remember to ke e p

your knees slightly bent while lifting your legs off

the ground). Maintaining the upright position

with the back pad, slowly lift your right leg and

bend

your

leg

(knee)

toward

your

s t o m a ch / chest. Maintain that position for a count

of 1-4 seconds. Then slowly lower the leg back to

the extended position while keeping the leg 4-6

i n ches off the ground. Repeat that mov e m e n t

with your left leg, and slowly repeat that (bicycle

type motion) alternating each leg. It is import a n t

to remember to perform this movement slowly

as to insure keeping proper balance on the

m a chine. Remember to pause at the both the

extension position and the bent knee position

with each repetition. (The number of sets and

repetitions are explained below.)

An alternative way to perform this exercise is do

both legs at one time. This is a slightly advanced

v e rsion of this exercise, but some people find

that they can maintain their balance a little better

performing the exercise this way.

Workout Exercises