Owner`s manual

Kneeling Low to High Trunk Rotation
START FINISH
START
• Stand off to one side of the
platform and kneel down on
the knee closest to the engine
angled about 45º away from the
platform.
• Reach across and down, grasp
the Hand Grip closest to you with
both hands.
• Arms extended toward the
pulley.
• Keep the elbows slightly bent.
• Tighten the entire abdominal area
and slowly rotate your rib cage
and arms up and away from the
pulley toward your opposite knee
and slightly above your head.
• Slowly reverse the motion,
returning to the Start position
without losing muscle tension.
FINISH
Muscles worked:
Rectus Abdominus; Obliques; and Serratus
Anterior
Position:
Kneeling—facing right or left.
Accessory:
Long hand grips
Adjustable Arm Position:
9
Success Tips
• This exercise must be performed
correctly, failure to do so could result in
injury. (Use a light resistance)
• Keep all motion in your torso.
• Move only as far as your muscles will
take you. Do not use momentum to
increase your range of motion.
59
Abdominal Exercises
Lying Abdominal Crunch — Spinal Flexion
START FINISH
START
• Grasp the Hand Grips in both
hands, drawing them over your
shoulders. Rest the back of your
fists on your chest or shoulders,
palms facing up.
• Lower back can start out flat or
in a normal arch, knees and hips
are bent and feet should be flat
on the floor.
• Tighten your abs and curl only
your torso, slowly moving your
ribs toward your hips. Move as
far as you can without moving
your hips or neck.
• Do not allow your lower back
to lose contact with the bench
during this entire exercise.
• Slowly reverse the motion,
returning to the Start position
without relaxing your abs.
FINISH
Muscles worked:
Rectus Abdominus; Obliques
Position:
Lying—head toward engine.
Accessory:
Hand Grips; Bench/Ball
Adjustable Arm Position:
8
Success Tips
• Do not lift your head or chin—your head
should follow the rib motion rather than
lead it. Maintain normal neck posture.
• Tighten your abs throughout the entire
exercise, relaxing only at the end of
each set.
• Move slowly to eliminate momentum.
• Allow exhalation up and inhalation
down without exaggerating breathing.