Bedienungsanleitung Thane TOTAL FLEX Ab Developer (Seite 12 von 15) (Englisch)

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ab DeVELOPER

USER GUIDE

Exercise Notes

The Ab Developer exercises can be done following any one of the Total Flex exercises. Alternatively, the Ab

Developer exercises can be used as a stand-alone workout.

If the Ab Developer exercises are performed as a stand-alone workout, start and end your workout with a

warm up as shown on the Total Flex Exercise Chart.

Exercise Program

The Program consists of 3 groups of Exercises: Warm Up, Workout & Cool Down. Do not skip any stage.

Warm Up & Cool Down: See Total Flex Exercise Chart

Workout: The exercises can be performed in the sequence as indicated below.

Note: After performing exercise 7, chose either one of exercises 8, 9 or 10 and vary the choice during

subsequent workout sessions.

The exercises below can be performed by both males and females. Each exercise is accompanied by a

brief description of how to perform the exercise with two accompanying pictures:

A: The start of the exercise

B: The midpoint of the exercise

By returning to the starting position (A), one repetition (rep) of the exercise will be completed. Repeat each

exercise for 10—20 reps. The major muscle group(s) exercised are listed for each exercise.

Targets Outer Abdominals

1. LEG PULL WITH CRUNCH

WORKOUT EXERCISES

3. OBLIQUE CRUNCH

2. OBLIQUE LEG PULL

Engage resistance. Sit slightly

sideways on the Seat so that you

are able to lift the Rail to a vertical

position. Then shift fully sideways

holding the Rail with the hand clos-

est to the Rail gripping the Short

Foam Roller from behind with palm

facing towards you and the other

hand gripping the Long Foam Roller

with the palm facing away from you.

Sit upright.

Contract the abdominal muscles

while pulling the Rollers down-

wards. Slowly return to starting

position. Repeat the required

number of reps. Repeat by sitting

on the other side of the Seat.

Muscles:

Obliques,

TVA

WORKOUT EXERCISES

Engage resistance. Sit on the

Seat and grip the sides. Place

heels over the Long Foam Roller.

Lean back slightly.

Flex the legs and pull the Rollers up

towards the Seat, while moving your

upper body towards your knees.

Slowly return to starting position.

Repeat the required number of reps.

Muscles:

Abdominals,

Hamstrings,

TVA

Muscles:

Abdominals,

Hamstrings,

TVA

A B

Engage resistance. Sit on the Seat

and grip one front corner with one

hand and the opposite back corner

with the other hand, causing the

upper body to be positioned at an

angle. Place heels over the Long

Foam Roller.

Flex the legs and pull the Rollers

up towards the Seat. Slowly return

to starting position. Repeat by

twisting the body in the opposite

direction and holding the opposite

corners of the Seat.

Muscles:

Abdominals,

Hamstrings,

TVA

A B

19 20

WARNING:

Make sure to keep the

Rail Assembly steady,

when in use for this

exercise, to avoid any

injury to the head or

body. Less resistance

will allow you to have

more control. Once you

have gained full control

of the Rail Assembly

position and Carriage

Assembly movement,

you can then increase

the resistance to the

level you are comfort-

able with.

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