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Abdominal
Exercises
Muscles
worked:
Abdominal
area including
upper and lower flont
abs (rectus abdominus)
and side abs (obli(
Position:
Seated - facing otto,yard
Accesso
D/:
Abdominal
Crunch
Shoulder
Harness
Pulleys:
Center Cross Bar - narrow position
START
BeforeYou
Begin:
Remove i,eg Extension
Key Points:
* Allow exhalation
up and inhalation
down, but
don't exaggerate
it.
* Do not lift bead/chin.
Your head should follow
rib motion, not lead, allowing you to maintain
normal neck posture.
* Tighten abs throughout
range ofnlofion.
Do
not let abs relax until set is over.
* MOVING SLOWIX to eliminate
momentum
is
critical.
START
* Attach the Abdominal
Crunch
Shoulder
Harness by
snapping
one hook to each of
tile D rings. Place the harness
on your shoulders
letting the
handles hang over your chest.
Grab opposite handles so that
yotlr
aImS
cross
yotlr
c]les[.
* Lower back call start out flat or
ill norton
arch, knees and hips
bent and feet flat on floor.
ACTION
Tighten abs and curl only
torso, slowly moving ribs
toward hips. Move as far as you
call without moving hips or
neck. LOWER BACK SHOULD
NOT LOSE CONTACT WITH
BENCH when fully crunched.
Slowly reverse motion
returning
to start position
without relaxing.
gox_flex
Xceed'"
()x_qler's
Manual
47
Costco BFX
Xceed ON{ FINALglint.indd
49
8,'16,'2006
3:41:25 PM
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