ultega 831100000017 Manual De Instrucciones página 15

EXERCISE PROGRAM
Standard Crunch
Place your elbows on the side curves and grasp the foam side bars
gently. Relax your neck and position it in the head rest. Now roll
upwards by contracting at your navel and allowing the contraction
to travel until you have lifted your shoulder blades and head off the
floor. Slowly descend back to your original position while keeping your
abdominal muscle contracted until you have finished. Keep your lower
back on the floor and never arch your back. Exhale on the way up,
Inhale on the way down.
Reverse Crunch
Concentrates the intensity on the lower portion of your
abdominal muscle from the navel to your pubic bone. Start by
positioning your upper body on AB Exerciser and holding the top
bar in an X position and raising one foot at a time. Don't lift your
hips too high or the weight of your body will be placed on your
shoulder blades. Keep your lower back on the floor at all times
and return to your original position.
Oblique Crunch
Place your feet flat on the floor shoulder width apart. Slowly let
your knees lower to one side of your body. Let your knees come
as close to the floor as comfortably possible, but don't force
them down. Place both shoulder blades on the floor. Now
roll your upper body upward. This exercise works your
oblique
muscles which have a natural "griddle" effect on your waistline.
The ultimate workout for a tight, tiny waist. Alternate knees first
to one side, then the other. Remember, you must work each side
equally to develop a proportionate waist.
Advanced Bicycle
Hold the top rod of your AB trainer from the inside and try to
work it in the similar manner like the standard crunch. Lift one
leg higher and then immediately follow with the other leg and let
both legs go in a circular motion just like a bicycle. You may lift
your legs in circles as high as desired but do not tense the leg
muscles when doing this kind of exercise. You may also try to lift
your upper body once your get familiar doing this kind of bicycle
exercise. This helps in also shaping the thighs and the buttocks.
Total Crunch
This is the final move towards your AB trainer workout which is
a kind of combination of the standard crunch and the advanced
bicycle. While doing this kind of exercise, you have to raise both
your legs as high as possible, and you have to try getting your
upper body close your elbows. Both the upper and lower body
should come near each other and this helps develop the AB
muscles to the greatest extent. This should be carried out slowly
in the beginning stages if both the legs cannot be raised to the
maximum level and in the later stages the legs can be pulled
more towards the upper body and similarly same thing has to be
performed with the upper body towards the lower body.
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