Ab-Dos - Thane Fitness AB-DOer PRO Manual Del Propietário

AB-DOs

For best results follow these AB-DOs!
• Please consult a professional trainer, licensed fitness authority, or physician before attempting this or any
exercise machine or program.
• Use only on a level surface.
• Follow any one of the instructional video routines which compliment your level of fitness.
• Sit upright on the AB-DOer placing your back against the massage roller and your buttocks approximately
2 - 4 inches from the upright bar. The massage roller is adjustable, so adjust it until it is comfortable.
• To ensure stability and balance, place your feet on the floor wider than shoulder width apart.
• Secure a firm grip on the handles and tuck the Arm Bar underneath your armpits. The AB-DOer offers an
adjustable height Arm Bar. So position Arm Bar to a level that is suitable and comfortable for your height.
And make sure you are sitting upright to decompress the spine.
• The function of the AB-DOer is to strengthen and firm all the midsection muscles. DO NOT PULL WITH
YOUR ARMS, otherwise you will engage upper body muscles.
• To begin any session, just move slowly and easily. Short movements will begin to limber up stiff or
unconditioned waistline and back muscles. As your conditioning builds you will want to move through
wider ranges of motion and increase your movement speed.
• When you fatigue during an AB-DOer session, simply:
1. Slow down the speed of each movement, or
2. Transition to another movement, or
3. Reduce the range of motion, or
4. Stop, you've had enough – great job. You finished your workout today! (Note: Don't stop until you
have had a challenging workout.)
• An important feature of the AB-DOer is the great aerobic workout you obtain. Stay moving for the
period of time listed on the video. To maintain an aerobic time duration, as you fatigue from one
movement simply transition to another, but keep moving.
• Use the AB-DOer to help loosen up and help relieve stiffness of back muscles, before and after playing
your favorite sport, or before and after lifting weights. This is especially helpful if you sit or stand all day
or are involved in strenuous labor.
• I do not recommend adding resistance to abdominal and/or mid-section exercises. Adding resistance has a
tendency to make the muscles bigger (hypertrophy), not smaller. If you want more resistance, you can try
any of the following:
1. Slow down the speeds of your movements, or
2. Perform larger or exaggerated ranges-of-motion. This will place more anaerobic emphasis on
the muscles, or
3. Stop and hold your body in various positions for a short period of time to increase the flexion time
or power of each contraction, or
4. Position the Arm Bar over your shoulders to increase the resistance leverage.
• Concentrate your mental focus on your mid-section muscles and your lower back only.
• If at first your movements seem awkward, don't get alarmed. Your midsection muscles and lower back
are most likely out of shape. These muscles aren't accustomed to the workout that's provided with
the AB-DOer. Just give it time and you will become accustomed.
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