Owner`s manual

49
Abdominal Exercises
Ab Crunch — using optional Ab Crunch Attachment
START ACTION
START
• Sitontheseat,bench
removed, legs toward the
Power Rod
®
units, knees
bent, feet flat on the
platform.
• Leanagainstthesupport
and grab the Ab Attachment
with each hand above your
shoulders.
• Tightenyourabsand
slowly curl your shoulders
toward your knees as far as
comfortable.
• Slowlyreversethemotion,
returning to the starting
position without relaxing.
FINISH
Muscles worked:
Rectus Abdominus; Obliques
Bench Position:
Flat Bench Back
Accessory:
Ab Crunch Attachment
Pulleys:
Squat Platform
Success Tips
• Relaxyourneck.
• HoldtheAbAttachmentagainst
your back
• Makeslow,controlled
movements.
Trunk Rotation
START ACTION
START
• Sitsidewaysonthebench,
one side toward the Power
Rod
®
units. Grasp Hand
Grip closest to you with
both hands.
• Raisebotharmsupnear
shoulder level, hands
extended over the leg
closest to the Power Rod
®
units.
• Keepyourelbowsslightly
bent.
• Tightenyourentire
abdominal area and slowly
rotate your rib cage and
arms away from the Power
Rod
®
units 30-40°, as if you
were rotating with a rod
through the middle of your
spine.
• Slowlyreversethemotion,
returning to the Start
position without relaxing
muscle tension.
FINISH
Muscles worked:
Rectus Abdominus; Obliques;
Serratus Anterior
Bench Position:
Flat Bench Back
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keepchestlifted,shoulders
pinched, abs tight and slight
arch in lower back.
• Thisexercisemustbeperformed
correctly—failure to do so could
result in injury. Use only low
weight Power Rod
®
units.
• 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