HealthRider Abs T45 By English Manual - Page 4

The_Beginning, Work°lit, Beginning, Workout-cont.

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The_Beginning Work°lit The first exer- cise will work the upper and lower abdomi- nal muscles. Begin in the • ,... Sdf 7a. basic workout position. Slowly crunch forward and then lower , yourself to the starting position. Concentrate on using your stomach muscles. Breath out as you contract your muscles and inhale as you return to the starting position. Complete ten repetitions, or as many as necessary until you feel that light burning in your abdomen. The second exercise will .44,4 . 44: focus on the obliques, the muscles on the sides of the torso. With your • body in the basic workout .144. 4 1 4., AtrSatr..7 position, place your hands on the right side of the upper bar as shown. Slowly crunch forward and then lower yourself to the starting position. You should feel this working the =S- aes on the right side of your stomach. Be sure to keep your feet flat on the floor. Continue to the point of per- sonal tolerance. Next, move your hands to the left side of the upper bar and repeat. Always remember to work both sides of your torso.: Trunk stability depends upon balanced exercise. The Beginning Workout-cont. The next exercise will work the latis- simus dorsi, the muscles of the lower back. Lie in r '• 7. 44.• the basic workout posi- tion, hold your arnmns straight up, and cross y9ur hands on the upper bar as shown..Your hands should be about three inches apart. Slowly crunch forward and then lower yoUrself to the starting position. You should feel the muscles of your lower back flexing. Remember to keep your eyes on the upper bar and your pelvis rotated toward your lower rib cage. Complete ten to twenty repetitions. Once you haVe finished the beginning exercises, you can either continue with the advanced exercises, or begin cooling down. To cool down, simply follow the instruc- tions in the section titled Warming Up.

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The_Beginning
Work°lit
The
Beginning
Workout-cont.
The
first
exer-
cise
will
work
the
upper
and
lower
abdomi-
nal
muscles.
Begin
in
the
basic
workout
position.
Slowly
crunch
forward
and
•
Sdf
,...
7a
.
then
lower
,
yourself
to
the
starting
position.
Concentrate
on
using
your
stomach
muscles.
Breath
out
as
you
contract
your
muscles
and
inhale
as
you
return
to
the
starting
position.
Complete
ten
repetitions,
or
as
many
as
necessary
until
you
feel
that
light
burning
in
your
abdomen.
The
second
exercise
will
focus
on
the
obliques,
the
muscles
on
the
sides
of
the
torso.
With
your
•
body
in
the
basic
workout
position,
place
your
hands
on
the
right
side
of
the
upper
bar
as
shown.
Slowly
crunch
forward
and
then
lower
yourself
to
the
starting
position.
You
should
feel
this
working
the
=S-
aes
on
the
right
side
of
your
stomach.
Be
sure
to
keep
your
feet
flat
on
the
fl
oor.
Continue
to
the
point
of
per-
sonal
tolerance.
Next,
move
your
hands
to
the
left
side
of
the
upper
bar
and
repeat.
.44,4
.
44:
.
144.
4
1
4.,
AtrSatr..7
Always
remember
to
work
both
sides
of
your
torso.:
Trunk
stability
depends
upon
balanced
exercise.
The
next
exercise
will
work
the
latis-
simus
dorsi,
the
muscles
of
the
lower
back.
Lie
in
the
basic
workout
posi-
tion,
hold
your
arms
anns
straight
up,
and
cross
y9ur
hands
on
the
upper
bar
as
-
shown..
Your
hands
should
be
about
three
inches
apart.
Slowly
crunch
forward
and
then
lower
yoUrself
to
the
starting
position.
You
should
feel
the
muscles
of
your
lower
back
fl
exing.
Remember
to
keep
your
eyes
on
the
upper
bar
and
your
pelvis
rotated
toward
your
lower
rib
cage.
Complete
ten
to
twenty
repetitions.
Once
you
haVe
finished
the
beginning
exercises,
you
can
either
continue
with
the
advanced
exercises,
or
begin
cooling
down.
To
cool
down,
simply
follow
the
instruc-
tions
in
the
section
titled
Warming
Up.
r
'•
7.
44
.•