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Related Manuals for Body Sculpture Core Trimmer Plus
Summary of Contents for Body Sculpture Core Trimmer Plus
- Page 1 www.body--sculpture.com...
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Page 2: Important Safety Information
Please keep this manual in a safe place for easy reference. 1. It is important to read this entire manual before assembling and using the equipment. Safe and efficient use can only be achieved if the equipment is assembled, maintained and used properly. It is your responsibility to ensure that all users of the equipment are informed of all warnings and precautions. -
Page 5: Exercise Instructions
EXERCISE INSTRUCTIONS Using your CORE TRIMMER will provide you with several benefits, it will improve your physical fitness, tone muscle and in conjunction with a calorie controlled diet help you lose weight. 1.The Warm Up Phase This stage helps get the blood flowing around the body and the muscles working properly. It will also reduce the risk of cramp and muscle injury. - Page 6 EXERCISES Once warmed up, follow these exercises. Start by practicing each exercise, ideally in front of a mirror to check your body position matches these images. Once you are happy with how to do each exercise (it won’t take long as The Core Trimmer really helps you get into the right position straight away), you can follow this 9 week exercise program, targeted at getting your core into the shape you want.
- Page 7 1. Sit Up. Sit on the seat pad and press your back against the pads. Ensure your core muscles are kept tight throughout the full range of movement to make the exercise deeper and more effective for core development. 2. Push Up. Place the Core Trimmer pads under the hips. Lay flat on the pads, pressing them to the floor.
- Page 8 3. Scissor Kicks. With your elbows resting on the floor, place the Core Trimmer pads under your ankles and perform alternating leg kicks, moving the whole leg from the hip. Ensure you keep your core tight throughout by pressing the small of your back down onto the floor.
- Page 9 5. Tricep Dips. Sit on the seat pad and press both Core Trimmer pads down simultaneously, extending the tricep muscle at the back of your upper arm. Press all the way down, then release controlling the motion back up again until your elbow is bent as shown in the illustration, making sure your elbows point behind you.
- Page 10 6. Alternating Tripep Dips. Sit on the seat pad, press one pad to the floor by extending the upper arm, and whilst controlling the upwards motion on the arm, press the other arm to the floor and repeat. Keep your core muscles tight throughout this exercise for even greater effectiveness, and your back straight.
- Page 11 7. AB Tuck. Sit on an upright chair, place your feet on the Core Trimmer pads and simultaneously raise and lower the pads. Focus on controlled movement, keeping your core muscles tight throughout and your back straight, looking straight ahead for good body position.
- Page 12 9. Seated Leg Raises with Core Twist. This is a development of alternate leg raises, combined with a twist of the upper body. Maintain a tight core by pulling in those tummy muscles as you perform the leg raises and twist at the same time. Twist away from the raised knee, as shown, focussing on keeping your core muscles tight and your back straight.
- Page 15 COPYRIGHT © 2015BY BODY SCULPTURE INTERNATIONAL EUROPE LTD ALL RIGHTS RESERVED. UNAUTHORIZED DUPLICATION IS A VIOLATION OF LAW.
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