BMR THE FLEX BELT Manual De Usario página 11

CRUNCH PROGRAMS 9 and 10:
What shall I do?
Those unfamiliar with Ab Crunch exercises should start with program 9 before progressing to
program 10. Begin both Crunch Programs 9 and 10 in the starting position (Fig. a).
Wearing your belt, lie on your back. Bend your knees to approx. 90°. Position your hands either
side of your head. Your feet should be flat on the floor, shoulder width apart and your abdominal
muscles fully relaxed. Switch your controller on and increase the intensity.
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 3 - 4" from the ground.
Keep your lower back on the floor.
I :
MPORTANT
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. When you have done 10 crunches on either side, the product begins a 20-second relaxation
period. The controller will beep for the last 3 of the 20 seconds to indicate the start of a new set
of crunches. Repeat steps 1-3.
: After 3 sets of 20 reps (10 each side) the program will end.
N
OTE
Fig. a
Fig. b
Fig. c
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