Slendertone Ultra Manual De Instrucciones página 10

Y O U R S L E N D E R T O N E
Y O U R S L E N D E R T O N E
Ab Crunch – Guidelines.
SLENDERTONE
When performing abdominal crunches:
( ( a a ) ) avoid neck strain by always keeping your hands
at the sides of your head and not behind it;
( ( b b ) ) always use a soft flat surface, e.g. a gym mat;
( ( c c ) ) stop exercising immediately if you feel any pain.
Specific Do's and Don'ts for
SLENDERTONE
Programs.
• Never do abdominal crunches if you suffer from
neck or lumbar pain.
• Never exert yourself beyond your own comfort
level – if in doubt or if you have back pain consult
your doctor before attempting these activities.
• We advise that these programs are designed for
use ONLY with the abdominal crunches specified.
No other form of exercise should be attempted
with these programs.
Ab Crunches - Getting Started.
Begin both Ab Crunch Programs in the Starting Posi-
tion ( . ):
A
FIG
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 unit on and in-
crease the intensity.
Ab Crunch 1 - Instructions.
Ab Crunch 1 can be used in conjunction with a Be-
ginner Crunch or a Standard Crunch. Those unfamil-
iar with Ab Crunch exercises should start with a
Beginner Crunch. Progress to a Standard Crunch
when your abdominal strength has improved.
1(a) Beginner Crunch ( . ):
FIG 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.
w w w w w w . . s s l l e e n n d d e e r r t t o o n n e e u u s s a a . . c c o o m m
P R O G R A M S
P R O G R A M S
1(b) Standard Crunch (
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 approxi-
mately the size of your fist between your neck
Ab Crunch
and chest.
2 2 Hold each contraction for three seconds, then
return to the starting position and relax fully.
The stimulation will stop.
3 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.
Ab Crunch 2 - Instructions.
Do not attempt this program until you have
progressed to a Standard Crunch using the Ab
Crunch 1 program.
1 Side Crunch (
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 inches) 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 2 Hold each contraction for two seconds, then re-
turn to the starting position and relax fully –
the stimulation will stop.
3 3 After a two second relaxation period, the
stimulation will start again. Repeat steps 1&2.
. ):
FIG B
. ):
FIG C
.
FIG A
.
FIG B
.
FIG C
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