Programme Notes; Ab Crunch Programmes - Slendertone FLEX MAX Instruction Manual

Your Programmes
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Programme Notes:

• Your unit is pre-set to complete a
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specific number of sessions in some programmes
before progressing to the next level. As you
progress from one programme to the next, the
symbol will appear and the programme number
will flash three times.
• Some programmes must be manually selected
and will run indefinitely unless manually changed
(programmes 7-10).
programmes:
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Programme Duration No. of Intensity
(max.) Sessions (max.)
1 Introduction 20 3
2 Intermediate 25 10
3 Advanced 30 20
4 Expert 30 20
5 Professional 30 20 120

Ab Crunch Programmes:

Ab Crunch 1 and 2 are designed for use with
abdominal crunches, thus enhancing your workout.
• Ab Crunch 1 targets the rectus abdominis, the
muscle in the centre of your abdomen.
Ab Crunch Programme Details
Programme Exercise No. of Sets
Ab Crunch 1 Beginner Crunch 3
Standard Crunch 3
Ab Crunch 2 Side Crunch 3
* You can bypass the rest period between sets in Ab Crunch 1 and 2 by briefly pressing the on/off button
twice when the rest period commences.
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• Select your required programme using the
programme button.
• You may change to a different programme at any
time, but the intensity will return to zero and must
be increased again.
• All pro g rammes e x c e p t the Ab Crunch pro g ra m m e s
have warm-up and warm down phases.
Programme Duration No. of
(max.) Sessions
99 6 Specialist 30 Indefinite
99 7 Sports Pro 1 35 Indefinite
99 8 Sports Pro 2 40 Indefinite
99 9 Ab Crunch 1 7 Indefinite
10 Ab Crunch 2 10 Indefinite
• Ab Crunch 2 targets your obliques, the muscles
either side of your abdomen.
See the chart below for programme details:
Repetitions Rest Between Rest Between
per Set Sets* Repetitions
10 20 seconds 3 seconds
10 20 seconds 3 seconds
20 20 seconds 2 seconds
Your
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Ab Crunch – Guidelines.
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When performing abdominal crunches:
(a) avoid neck strain by always keeping your hands
at the sides of your head and not behind it;
(b) always use a soft flat surface, e.g. a gym mat;
(c) stop exercising immediately if you feel any pain.
Specific Do's and Don'ts for
Programmes.
• Never do abdominal crunches if you suffer from
neck or lumbar pain.
• Never exert yourself beyond your own comfort
level – if in doubt or if you have back pain consult
your doctor before attempting these activities.
Intensity
• We advise that these pro g rammes are designed for
(max.)
use ONLY with the abdominal crunches specified.
120
No other form of exercise should be attempted
130
with these programmes.
130
Ab Crunches - Getting Started.
130
Begin both Ab Crunch Programmes in the Starting
Position ( . ):
130
FIG A
Wearing your belt, lie on your back. Bend your
knees to approx. 90°. Position your hands either
side of your head. Your feet should be flat on the
floor, shoulder width apart and your abdominal
muscles fully relaxed. Switch your unit on and
increase the intensity.
Ab Crunch 1 - Instructions.
Ab Crunch 1 can be used in conjunction with a
Beginner Crunch or a Standard Crunch. Those unfa-
miliar with Ab Crunch exercises should start with a
Beginner Crunch. Progress to a Standard Crunch
when your abdominal strength has improved.
1(a) Beginner Crunch (
When the stimulation starts, gently press your
lower back into the floor and contract your
abdominal muscles as hard as is comfortable.
Do not raise your head off the floor and keep
your neck muscles as relaxed as possible.
.
FIG A
Ab Crunch Programmes
1(b) Standard Crunch (
When the stimulation starts, slowly curl your
shoulders forward, making sure that your lower
back stays on the floor. Ensure you do not jerk
your head forward. When raising your head,
avoid neck strain by keeping a space approxi-
mately the size of your fist between your neck
and chest.
Ab Crunch
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2 Hold each contraction for three seconds, then
return to the starting position and relax fully.
The stimulation will stop.
3 After a three second relaxation period, the
stimulation starts again. Repeat step 1(a) or
1(b)and step 2 depending on the type of crunch
you are doing.
Ab Crunch 2 - Instructions.
Do not attempt this programme until you have
progressed to a Standard Crunch using the Ab
Crunch 1 programme.
1 Side Crunch (
When the stimulation starts, slowly curl one
shoulder upwards and towards the midline/
centre of your body. Your shoulder should finish
8-10cm (3-4 inches) from the ground. Keep your
lower back on the floor.
Important:
Curl your right shoulder upwards and inwards
when the stimulation is on the left side of your
abdomen. Curl your left shoulder upwards and
inwards when the stimulation is on the right
side of your abdomen. Always keep your lower
back on the floor and never twist your upper
body excessively.
2 Hold each contraction for two seconds, then
. ):
FIG A
return to the starting position and relax fully –
the stimulation will stop.
3 After a two second relaxation period, the
stimulation will start again. Repeat steps 1&2.
.
FIG B
. ):
FIG B
. ):
FIG C
.
FIG C
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