Fitness Quest AB LOUNGE 2 Посібник користувача - Сторінка 11

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ETTING STARTED

1. Once your Ab Lounge 2 is assembled, make sure it is on a solid, level, carpeted

surface with a minimum of 3 feet of clearance space behind and in front of the

unit. Practice getting on and off your unit a few times until you are comfortable

with this movement.

2. Review this Ab Lounge 2 Owner' s Manual completely before you begin your

exercise program. Remember to follow the instructions exactly – they have been

developed with your health and safety in mind.

3. Determine your current fitness status so that you can start and progress at the

appropriate level:

Beginner: No previous exercise experience, or have not exercised

in a long time.

Intermediate: Have been performing abdominal exercises regularly

for three months or more.

Advanced: Have been performing abdominal exercises regularly for

six months or more.

4. Pay careful attention to the techniques and range of motion that are described

and illustrated in this manual. This is essential for safety, and for isolating and

targeting the appropriate muscles.

5. Perform the exercises at a slow and controlled speed. About one or two seconds

into the movement, a one to two second pause at the end range of motion, and

a slow return to the starting position is a recommended speed for toning exercises.

Working at a fast pace is not recommended, and may compromise your safety

and results.

6. You may not be able to complete all of the repetitions suggested at first. When

you feel your muscles fatiguing, or are unable to work with good form and

technique, take a short break and rest.

7. Keep track of how many repetitions of each exercise you are able to do at first. You

will be surprised at how quickly you progress. In just a few weeks you'll probably

be able to complete all of the repetitions at the workout level you choose.

8. Progress slowly. If you are very sore and tired after your workout you are working

at a level that is too hard. Great results can be obtained by working at a level that

challenges you, but doesn't create soreness and excessive fatigue.

9. Once you are able to complete one set of each exercise in the Basic Routine

with good form and technique, you may stay at a maintenance level, or you

can increase the challenge and intensity by (1) performing more sets of each

exercise in the Basic Routine, or (2) adding the Bonus Exercises to your

Ab Lounge 2 workout.

10. It is important that you know how to work out safely and properly. These safety

steps are for your benefit and you should follow them closely to maximize the

effectiveness of your workout routine.

11. You should begin to feel results within one to two weeks of working out with

your Ab Lounge 2. Look for better posture and the feeling of more strength and

efficiency in your core abdominal muscles.

6. Torso And Hip Flexor Stretch

This exercise will stretch all of the

abdominal muscles as well as the

muscles of the front of the hip. Begin

in the same position described in the

Basic Jackknife. Then, straighten the

legs and the arms as described in

the Extended Arm Jackknife and the

Extended Leg Jackknife. Slowly

lean back with the torso and legs

parallel to the floor. For more stretch,

carefully extend further until the back

is slightly arched. Relax and hold the

stretch at a comfortable range of

motion for 10 - 30 seconds, breathing

deeply. Do not exceed a stretch that is

comfortable for your body. See FIG. 14.

ONUS EXERCISES

When you can perform 15 repetitions of each exercise in the Basic Routine you are

ready to progress to the Bonus Exercises. These exercises require more advanced body

positions to be maintained throughout the movement.

FIG. 15

FIG. 16

FIG. 14

7. Advanced Jackknife

This exercise will target the rectus

abdominis and hip flexors, and the

spinal extensor muscles of the lower

back. Begin in the same position

described in the Basic Jackknife. Then,

straighten the legs and the arms as

described in the Extended Arm Jackknife

and the Extended Leg Jackknife. Slowly

lean back with the torso and press

down slightly with the legs, until the

body is in a fully extended position with

the torso and legs parallel to the floor.

Exhale and pike from the hips until the

body is in a "V" position. Pause at the

end of the movement, inhale and

slowly return to the starting position.

Perform five-second repetitions as

described in the Basic Jackknife. Keep

the back straight and do not bend the

arms or legs as you pike up.

See FIG. 15 & 16.