Weider WEMC1026.6 Bedienungsanleitung Seite 4

How to Use the CRUNCH TRAINER
The CRUNCH
TRAINER offers
Upper
a variety of
Abdominals
exercises that
shape your
Oblique
upper abdomi-
Abdominals
nals, oblique
abdominals,
Lower
and lower
abdominals. Abdominals
The photo-
graphs in this
manual show
the correct form for each exercise.
The exercises in this manual are divided into four
groups: Beginning, Intermediate, Advanced, and Expert.
Start with the beginning exercises, and progress at your
own pace. Be careful not to overdo it during the first few
weeks of your exercise program. It is better to increase
the number of repetitions you do than to advance to
more difficult exercises too quickly. The intensity of
each exercise can be varied by changing the position
of your hands on the CRUNCH TRAINER handles. The
lower your hands are positioned, the more difficult the
exercise will be.
To get the most from your exercise, proper form is
important. As you perform each repetition, use your
abdominal muscles to pull yourself up, allowing the
CRUNCH TRAINER to "roll" with you. Do not press
or pull the handles together. Keep your head on the
headrest and the small of your back on the exercise
mat. If necessary, raise your hips slightly.
Always begin and end each workout with a few minutes
of stretching. Remember to keep plenty of water nearby
as you exercise, and drink periodically to avoid dehydra-
tion. If you feel faint, dizzy, or short of breath at any
time during exercise, stop immediately and begin
cooling down.
WARNING:
or any exercise program, consult your physi-
cian. This is especially important for persons
over the age of 35 or persons with pre-existing
health problems. ICON assumes no responsibil-
ity for personal injury or property damage sus-
tained by or through the use of this product.
Before you begin this
Suggested Stretches
Begin and end each workout with a few minutes of
stretching. Stretching prepares the body for exercise by
increasing the body temperature, heart rate, and circula-
tion. After exercise, stretching allows the heart rate to
return to normal and the muscles to cool down gradu-
ally. Stretching is also effective for increasing flexibility.
The correct form for three basic stretches is shown
below. Move slowly as you stretch —never bounce.
1. Hamstring Stretch
Extend one leg
and rest the
opposite foot
against it as
shown. Reach
toward your
toes and hold
for 15 counts.
Repeat 3 times
for each leg.
2. Toe Touch Stretch
Stand with
your knees
bent slightly as
shown. Relax
your back and
shoulders as
you reach
down toward
your toes. Hold
for 15 counts.
Repeat 3 times.
3. Quadriceps Stretch
Place one hand
against a wall
and grasp one
foot with your
other hand as
shown. Hold
your foot as
close to your
buttocks as
possible, and
hold for 15
counts. Repeat
3 times for
each leg.
4