Inhaltsverzeichnis
Werbung
How to Use the CRUNCH TRAINER
The CRUNCH
Upper
TRAINER
Abdominals
offers a variety
of exercises
Oblique
that shape your
Abdominals
upper abdomi-
nals, oblique
abdominals,
Lower
Abdominals
and lower
abdominals.
The pho-
tographs 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 dehy-
dration. If you feel faint, dizzy, or short of breath at
any time during exercise, stop immediately and
begin cooling down.
WARNING: Before you begin this or any exer-
cise program, consult your physician. This is
especially important for persons over the age of
35 or persons with pre-existing health problems.
ICON assumes no responsibility for personal
injury or property damage sustained by or
through the use of this product.
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 gradual-
ly. 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
Esercizi per Esperti
Gli esercizi per esperti potranno essere eseguiti solo dopo
poter eseguire facilmente gli esercizi avanzati.
10. Flessioni con Bicicletta
Questo eserci-
10a
zio fa lavorare
i muscoli
addominali
inferiori.
Estendere le
gambe e tener-
le staccate dal
pavimento
come mostrato
nella figura
10b
10a. Sollevare
le spalle ad
un'angolatura
di circa 45˚
piegando un
ginocchio e
sollevandolo
come mostrato
in figura 10b.
Tornare in
posizione di
partenza. Completare 10 o15 ripetizioni alternando le
gambe con ciascuna ripetizione.
11. Flessioni in Posizione a "V"
Questo eserci-
11a
zio fa lavorare
i muscoli
addominali
inferiori.
Estendere le
gambe e tener-
le leggermente
sollevate dal
pavimento
come mostrato
11b
nella figura
11a. Sollevare
le spalle ad
un'angolatura
di circa 45˚
sollevando le
gambe come
mostrato nella
figura 11b;
tornare in
posizione di
partenza. Completare 10 o 15 ripetizioni.
Esercizi per Esperti
12.Torsione Inversa del Torso
Questo eserci-
12a
zio mette in
azione gli
obliqui.
Estendere le
gambe verso
l'alto come
mostrato nella
figura 12a.
Sollevare le
spalle ad
un'angolatura
12b
di circa 45˚.
Questa è la
posizione di
partenza.
Abbassare le
gambe su di
un lato come
mostrato nella
figura 12b;
tornare in
posizione di
partenza. Completare 10 o15 ripetizioni, alternando i lati
con ciascuna ripetizione.
13. Sforbici
Questo eserci-
13a
zio mette in
azione i
muscoli addo-
minali supe-
riori ed infe-
riori. Tenere le
gambe in posi-
zione come
nella figura
13a. Sollevare
le spalle ad
13b
un'angolatura
di circa 45˚.
Questa è la
posizione di
partenza.
Incrociare le
caviglie come
mostrato nella
figura 13b;
tornare in
posizione di partenza. Completare 10 o15 ripetizioni, alter-
nando l'incrocio della caviglia destra sopra quella sinistra,
e sinistra sopra quella destra.
37
Werbung
Inhaltsverzeichnis
