Related Manuals for Thane Fitness AB-DOer
Summary of Contents for Thane Fitness AB-DOer
- Page 1 O w n e r ’s Manual & Nutritional Guide O w n e r ’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 C O N T E N T S 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... -
Page 3: Owner's Manual
If you experience dizziness or faint- ness, discontinue use of the AB-DOer immediately. Do not use the AB-DOer or attempt any exercises until you have read this entire manual have watched i n s t ructional video tape. -
Page 4: Before You Begin
F rom one comfo r tably seated location you can easily condition every muscle in and surrounding your midsection while shaving away all of that excess fat. And the great thing is The AB-DOer is fun and easy to use. -
Page 5: How To Assemble
Step by Step Instructions to Maintaining a Healthy Life-Style Owner’s Manual HOW TO ASSEMBLE B e fo re beginning lay out all parts and hard wa re in a clear area. Put all packing material back into the box . Fa m i l i a r i ze yo u rself with all the parts and assembly by carefully reading the instructions befo re you do anything else. - Page 6 B O LTS (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. At tach the top half of AB-DOer to the BASE FRAME (9) with HEX HEAD BOLTS (4), SPRING WASHER (5) and FLAT WASHER (6).
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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
. • Use the AB-DOer to help loosen up and help re l i eve stiffness of back muscles, befo re and after play i n g your favorite sport, or befo re and after lifting we i g h t s. This is especially helpful if you sit or stand all day or are invo l ved in strenuous labor. -
Page 10: Ab-Don'ts
• Don’t pull the Arm Bars with your hands. Instead, let your midsection muscles perform all the wo r k . • Don’t count re p e t i t i o n s. Ra t h e r, treat your AB-DOer wo r kouts like any other aerobic activity. -
Page 11: Flexibility And Warmup Program
My objective is to make sure that you get healthy while you’re striving to obtain your best shape ever. I have designed The AB-DOer and its routines to enable you to quickly, enjoyably, and safely reach your goals. I’m A DOER, and I encourage you to commit to becoming a “DOER” yourself! DESCRIPTIONS 1. -
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! N OTE: All movements begin from a seated upright position; this is known as the Starting Position (SP). Place both feet in a wide sta n c e, sit upright with your back pressed against the massage ro l l e r, 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 ( c o n t i n u e d ) 4) TWIST & SHOUT: (Twists): Sit upright in the SP then twist, or rotate, your torso leading with your right hand (STEP 1), pause momentarily. -
Page 16: Figure 8S
You can also increase the challenge by positioning the Arm Bars over your shoulders. Performing your drills in this manner will be for Intermediate and Advanced level AB-Doer participants, indicating a greater degree of skill improvement and muscle control! If you fatigue in any position simply: 1. -
Page 17: Suggested Routines
• Follow all drills as assigned in sequence • Be creative! without hesitation! • Listen to music! • Limber up your lower back and midsection • Have fun! muscles before using the AB-DOer™! Please refer to the instructional video for proper exercise demonstration and explanation. - Page 18 BODY BOOGIES – 45 Seconds – Clockwise This is NOT a workout. Only 45 Seconds – Counter Clockwise use it to relieve stressed out, COOL-DOWN tight, and sore muscles. INSTRUCTIONAL VIDEOS available for the AB-DOer™. 1. Beginners 2. Intermediate 3. Advanced 4. Back and Spine Stabilizer...
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Page 19: Nutrition Guide
Step by Step Instructions to Maintaining a Healthy Life-Style Nutritional Guide Nutritional G u i d e A ny 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 t reat any illness or medical condition should come under the supervision of a qualified physician familiar with your personal medical histo r y. -
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, fo l l ow the simple guidelines below. -
Page 21: Dos
Step by Step Instructions to Maintaining a Healthy Life-Style Nutritional Guide 1 ) A LWAYS BALANCE YOUR FOOD INTAKE -- so that your inta ke of carbohyd rates (all flour pro d u c t s such as bread, pasta, etc., and all sweet foods) approximately matches your inta ke of protein (e. g . , meat, fish, fowl, egg, milk pro d u c t s, soy products). -
Page 22: Food Timing
Step by Step Instructions to Maintaining a Healthy Life-Style Nutritional Guide O O D I M I N G The best way to arrange your food day is to spread out your daily inta ke into seve ral meals, as opposed to eating, say, one large meal per day. -
Page 23: Restaurant Eating
Step by Step Instructions to Maintaining a Healthy Life-Style Nutritional Guide E S TAU R A N T AT I N G This is a particularly troublesome area. Re s ta u ra n t s, for some unknown reason, love oil. Even simple salads are drowned in truly ridiculous amounts of oil. -
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 yo u ’ re cheating with. Le ave some to throw out. That way you’ll get in the habit, and someday you may find yo u rself throwing it out befo re you eat it! OW TO E L P R EV E N T... -
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 fo o d , such as milk or milk pro d u c t s, bread or other wheat pro d u c t s, eggs, meat, corn, soy, and any other potentially allergenic food too often. -
Page 26: When To See Your Doctor
P re g n a n cy is not a time to try to lose weight, however it’s important to stay in good physical condition during a normal pre g n a n cy and to wa tch your weight gain. The AB-DOer is a wonderful way to a c h i eve this as it provides a safe, non-impact wo r kout. - Page 27 Step by Step Instructions to Maintaining a Healthy Life-Style NOTES N O T E S :...
- Page 28 Owners Manual & Nutritional Guide This Product is Brought to You by www.thanefitness.com REV 8/00...