Slendertone Abs 7 Instrucciones De Uso página 11

Program 9
Beginner Crunch (Fig. a) :
1(a). When the stimulation starts, gently press your lower back into the floor and contract your
abdominal muscles as hard as is comfortable. Do not raise your head off the floor and keep your
neck muscles as relaxed as possible.
Standard Crunch (Fig. b) :
1(b). When the stimulation starts, slowly curl your shoulders forward, making sure that your lower
back stays on the floor. Ensure you do not jerk your head forward. When raising your head, avoid
neck strain by keeping a space approximately the size of your fist between your chin and your chest.
2. Hold each contraction for three seconds, then return to the starting position and relax fully. The
stimulation will stop.
3. After a three second relaxation period, the stimulation starts again. Repeat step 1(a) or 1(b) and
step 2 depending on the type of crunch you are doing.
Program 10
Side Crunch (Fig. c) :
1. When the stimulation starts, slowly curl one shoulder upwards and towards the midline/centre of
your body. Your shoulder should finish 8-10cm (3-4") from the ground. Keep your lower back on
the floor.
:
IMPORTANT
Curl your right shoulder upwards and inwards when the stimulation is on the left side of your abdomen.
Curl your left shoulder upwards and inwards when the stimulation is on the right side of your abdomen.
Always keep your lower back on the floor and never twist your upper body excessively.
2. Hold each contraction for two seconds, then return to the starting position and relax fully - the
stimulation will stop.
3. After a two-second relaxation period, the stimulation will start again.
4. Repeat steps 1-3.
Fig. a
Fig. b
Fig. c
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