Related Manuals for Thane Fitness AB-DOer Pro
Summary of Contents for Thane Fitness AB-DOer Pro
- Page 1 Owner’s Manual & Nutritional Guide Owner’s Manual & Nutritional Guide Step By Step Step By Step Instructions Instructions to Maintaining to Maintaining a Healthy Life-Style! a Healthy Life-Style!
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Page 2: Table Of Contents
Step by Step Instructions to Maintaining a Healthy Life-Style Owner’s Manual TABLE OF CONTENTS OWNER’S MANUAL ..............2 BEFORE YOU BEGIN ..................3 HARDWARE ILLUSTRATIONS ..............3 HOW TO ASSEMBLE ..................4 PRODUCT PARTS DRAWING ................6 PRODUCT PARTS LIST ................7 AB-DOs ......................8 AB-DOn’ts....................9 FLEXIBILITY AND WARMUP PROGRAM ............10 TORSO TWISTS..................10 SIDE LEANS ....................11 ARM CIRCLES ....................11... -
Page 3: Owner's Manual
Follow all safety instructions. Thane Fitness assumes no responsibility for personal injur y or property damage sustained by or through the misuse of this product. NOTE: If your body weight is in excess of 275 pounds use at your discretion. -
Page 4: Before You Begin
Step by Step Instructions to Maintaining a Healthy Life-Style Owner’s Manual BEFORE YOU BEGIN Dear Fellow Fitness Enthusiast, I want to thank and congratulate you for making The AB-DOer™ your choice in abdominal training. And once you see the amazing results, not only to your abs, but to your entire midsec- tion you’ll be telling all your friends how great the AB-DOer is. -
Page 5: How To Assemble
Step by Step Instructions to Maintaining a Healthy Life-Style Owner’s Manual HOW TO ASSEMBLE Before beginning lay out all parts and hardware in a clear area. Put all packing material back into the box. Familiarize yourself with all the parts and assembly by carefully reading the instructions before you do anything else. If you are missing a part please call customer service at 1-888-367-6206 (US Customers Only). - Page 6 Step by Step Instructions to Maintaining a Healthy Life-Style Owner’s Manual STEP 4 Attach the FRONT STABILIZER (3), the shorter one, onto the FRONT BASE FRAME (9) with CARRIAGE BOLTS (1) ARC WASHERS (8) and ACORN NUTS (7). Repeat for the REAR STABILIZER (35) which is longer. STEP 5 Lay the unit on its side.
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Page 7: Product Parts Drawing
Step by Step Instructions to Maintaining a Healthy Life-Style Owner’s Manual PRODUCT PARTS DRAWING... -
Page 8: Product Parts List
Step by Step Instructions to Maintaining a Healthy Life-Style Owner’s Manual PRODUCT PARTS LIST PART NO. DESCRIPTION QUANTITY CARRIAGE BOLT END CAP FRONT STABILIZER HEX HEAD BOLT SPRING WASHER FLAT WASHER ACORN NUT ARC WASHER BASE FRAME PULL PIN BOLT SCREW SQUARE PLUG SEAT FRAME... -
Page 9: Ab-Dos
Step by Step Instructions to Maintaining a Healthy Life-Style Owner’s Manual AB-DOs For best results follow these AB-DOs! • Please consult a professional trainer, licensed fitness authority, or physician before attempting this or any exercise machine or program. • Use only on a level surface. •... -
Page 10: Ab-Don'ts
Step by Step Instructions to Maintaining a Healthy Life-Style Owner’s Manual AB-DOn’ts Now for the AB-DOn’ts! • Don’t place your feet together; they must be wide and flat and firmly planted on the floor. • Don’t look down, instead keep your chin up and eyes forward. This will prevent your upper back from slouching and help keep your spinal column straight and upright. -
Page 11: Flexibility And Warmup Program
Step by Step Instructions to Maintaining a Healthy Life-Style Owner’s Manual FLEXIBILITY & WARMUP PROGRAM Designed by John Abdo A flexibility or warmup program is an important aspect of all fitness or health routines. Typically, warmup routines comprise any number of mobility movements which are intended to condition the body to move more freely during activity. -
Page 12: Side Leans
Step by Step Instructions to Maintaining a Healthy Life-Style Owner’s Manual DESCRIPTIONS (continued) 2. SIDE LEANS: [Standing]: While standing with a slightly wider than shoulder-width foot stance, fix your eyes on an object in front of you. Hold your torso upright by lifting your chest then lean to your right side as far your flexibility will permit, while keeping both feet planted on the floor for balance. -
Page 13: Forward Lean (Standing)
Step by Step Instructions to Maintaining a Healthy Life-Style Owner’s Manual DESCRIPTIONS (continued) 5. FORWARD LEAN: [Standing]: While standing with a shoulder-width foot stance, lift your chest so your back is upright and your spine is erect. Bend your torso at the waistline and allow yourself to lean forward. -
Page 14: Workout Routine
Step by Step Instructions to Maintaining a Healthy Life-Style Owner’s Manual HERE’S YOUR WORKOUT ROUTINE – HAVE FUN! NOTE: All movements begin from a seated upright position; this is known as the Starting Position (SP). Place both feet in a wide stance, sit upright with your back pressed against the massage roller, and pull the Arm Bar firmly underneath your armpits to decompress your spine and maintain an upright posture. -
Page 15: Twist & Shout
Step by Step Instructions to Maintaining a Healthy Life-Style Owner’s Manual WORKOUT ROUTINE (continued) 4) TWIST & SHOUT: (Twists): Sit upright in the SP then twist, or rotate, your torso leading with your right hand (STEP 1), pause momentarily. Return to the SP position (STEP 2), pause momentarily then proceed to twist to the opposite side leading with your left hand (STEP 3), pause momentarily. -
Page 16: Figure 8S
Step by Step Instructions to Maintaining a Healthy Life-Style Owner’s Manual WORKOUT ROUTINE (continued) 7) FIGURE 8s: Sit upright in the SP then start to move your torso and midsection so your hands scribe the Figure 8 (don’t pull with the arms or hands). Really concentrate on making the most perfect "8"... -
Page 17: Suggested Routines
Step by Step Instructions to Maintaining a Healthy Life-Style Owner’s Manual SUGGESTED ROUTINES BEGINNER – 8 MINUTES Special notes: Start – Warm-up for 2 minutes BODY BOBS – 1 minute Perform routine every other GOOD MORNINGS – 1 Minute day; no more than 4 times BODY BOOGIES –... - Page 18 Step by Step Instructions to Maintaining a Healthy Life-Style Owner’s Manual SUGGESTED ROUTINES (continued) ADVANCED – 20 MINUTES Special notes: Start – Warm-up for 2 minutes BODY BOBS – 45 Seconds Perform routine every GOOD MORNINGS – 45 Seconds other day – no more BODY BOOGIES –...
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Page 19: Nutrition Guide
Step by Step Instructions to Maintaining a Healthy Life-Style Nutritional Guide Nutritional Guide Any medical or health-related information contained in this book is not intend- ed as a substitute for consulting your physician. Any attempt to diagnose or treat any illness or medical condition should come under the supervision of a qualified physician familiar with your personal medical history. -
Page 20: Food And How To Control It
Step by Step Instructions to Maintaining a Healthy Life-Style Nutritional Guide FOOD and HOW TO CONTROL IT ’ 1) Avoid going on repeated diets, each of which usually sets you up to regain everything you lose, and then some, just as soon as you “go off” your diet. Instead, follow the simple guidelines below. -
Page 21: Dos
Step by Step Instructions to Maintaining a Healthy Life-Style Nutritional Guide 1) ALWAYS BALANCE YOUR FOOD INTAKE -- so that your intake of carbohydrates (all flour products such as bread, pasta, etc., and all sweet foods) approximately matches your intake of protein (e.g., meat, fish, fowl, egg, milk products, soy products). -
Page 22: Food Timing
Step by Step Instructions to Maintaining a Healthy Life-Style Nutritional Guide IMING The best way to arrange your food day is to spread out your daily intake into several meals, as opposed to eating, say, one large meal per day. Studies have shown that when two comparable groups of people eat the same number of calories but on different schedules, the group that eats one large meal per day gains weight and feels worse, while the group that spreads its calories out during the day feels better and gains no weight. -
Page 23: Restaurant Eating
Step by Step Instructions to Maintaining a Healthy Life-Style Nutritional Guide ESTAURANT ATING This is a particularly troublesome area. Restaurants, for some unknown reason, love oil. Even simple salads are drowned in truly ridiculous amounts of oil. This abuse of oil is the single biggest problem with eating in restaurants. -
Page 24: How To Prevent Cravings
Step by Step Instructions to Maintaining a Healthy Life-Style Nutritional Guide But if you are going to cheat, at least don’t eat all of whatever you’re cheating with. Leave some to throw out. That way you’ll get in the habit, and someday you may find yourself throwing it out before you eat it! OW TO REVENT RAVINGS... -
Page 25: Nutritional Supplementation
Step by Step Instructions to Maintaining a Healthy Life-Style Nutritional Guide • Vary your diet: Useful when food allergies are suspected. Try to avoid eating any single food, such as milk or milk products, bread or other wheat products, eggs, meat, corn, soy, and any other potentially allergenic food too often. -
Page 26: When To See Your Doctor
Step by Step Instructions to Maintaining a Healthy Life-Style Nutritional Guide If you sense that your results should be different, remember that every human on this planet is dis- tinct from every other and you are likely to react differently from anyone else to a given external stimulus. So if by some chance your rate of fat loss seems too slow, note this important fact: Everyone loses fat at his or her own individual pace. - Page 27 Owners Manual & Nutritional Guide This Product is Brought to You by www.thanefitness.com REV 8/00...