Fitness Quest AB LOUNGE 2 Kullanıcı El Kitabı - Sayfa 12

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4. Extended Arm Jackknife

This exercise targets the rectus abdominis,

and is a little higher intensity than the

Basic Jackknife. Begin in the same position

described in the Basic Jackknife. Then,

straighten both arms until the forearms

are behind the pull up strap. Exhale and

slowly round your lower back, pulling

your torso forward into a curl position. As

you pull forward, contract your abdominal

muscles inward toward your spine and

pull the bottom of your rib cage down

toward the top of your hip bones. Pause

at the end of the curl movement, then

inhale and slowly return to the starting

position. Perform five-second repetitions

as described in the Basic Jackknife. Do

not push your arms against the pull up

strap as you crunch or lift the legs.

See FIG. 10 & 11.

FIG. 12

FIG. 13

FIG. 10

FIG. 11

5. Extended Leg Jackknife

This exercise targets the rectus

abdominis and, like the Extended

Arm Jackknife, is a little higher

intensity than the Basic Jackknife.

Begin in the same position

described in the Basic Jackknife.

Then, straighten both legs, resting

the ankles or calves on the foot rest.

Exhale and slowly round your lower

back, pulling your torso forward

into a curl position. As you pull

forward, contract your abdominal

muscles inward toward your spine

and pull the bottom of your rib cage

down toward the top of your hip

bones. Pause at the end of the curl

movement, then inhale and slowly

return to the starting position.

Perform five-second repetitions as

described in the Basic Jackknife. Do

not pull with the arms or lift the legs

as you Jackknife. See FIG. 12 & 13.

HE AB LOUNGE

2 WORKOUT

™

Getting On Your Ab Lounge 2

Stand next to the Ab Lounge 2, near the foot rest. Place one hand lightly on the

handlebar and carefully step over the bar that connects the seat and foot rest. See

Fig. 1. Facing the foot rest, slowly sit down on the seat. See FIG. 2. When the hips

feel centered, lean back into the Ab Lounge 2 in a comfortable reclining position. Lift

the feet, one at a time, and place them on the foot rests. Reach overhead and place

the hands on the pull up strap in a light grip about shoulder width apart. See FIG. 3.

To Get Out Of Your Ab Lounge 2, release the hands from the pull up strap and lean

forward until you are sitting upright. Lower the feet one at a time until they are flat

on the floor. Stand up slowly, using the handlebars on the sides of the unit, and

carefully step back over the cross-bar to one side of the unit.

FIG. 2

FIG. 1

The Ab Lounge 2 workout is for anyone in good health and at any fitness level.

The workout has been designed using exercises that tone and stretch the muscles

of your abs and waist. To help you achieve optimal results, each exercise is very

focused and requires proper technique. Therefore you should gradually progress

your program before trying to complete all of the repetitions and sets suggested

in this manual. Give yourself time to build up to doing the entire program.

Go at your own pace! After your workout, use the charts provided in

this manual to track your progress. You'll be motivated to continue when

you see how quickly you progress.

FIG. 3