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How to Use the CRUNCH TRAINER
The CRUNCH
Upper
TRAINER
Abdominals
offers a variety
of exercises
Oblique
that shape your
Abdominals
upper abdomi-
nals, oblique
Lower
abdominals,
Abdominals
and lower
abdominals.
The pho-
tographs in this manual show the correct form for each
exercise. If desired, attach this manual to the wall for
reference.
The exercises in this manual are divided into four
groups: Beginning, Intermediate, Advanced, and Expert.
Start with the beginning exercises, and progress at your
own pace. Be careful not to overdo it during the first
few weeks of your exercise program. It is better to
increase the number of repetitions you do than to
advance to more difficult exercises too quickly. The
intensity of each exercise can be varied by changing the
position of your hands on the CRUNCH TRAINER
handles. The lower your hands are positioned, the more
difficult the exercise will be.
To get the most from your exercise, proper form is
important. As you perform each repetition, use your
abdominal muscles to pull yourself up, allowing the
CRUNCH TRAINER to "roll" with you. Do not press
or pull the handles together. Keep your head on the
headrest and the small of your back on the exercise mat.
If necessary, raise your hips slightly.
Always begin and end each workout with a few minutes
of stretching. Remember to keep plenty of water nearby
as you exercise, and drink periodically to avoid dehy-
dration. If you feel faint, dizzy, or short of breath at
any time during exercise, stop immediately and
begin cooling down.
WARNING: Before you begin this or any exer-
cise program, consult your physician. This is
especially important for persons over the age of
35 or persons with pre-existing health problems.
ICON assumes no responsibility for personal
injury or property damage sustained by or
through the use of this product.
Suggested Stretches
Begin and end each workout with a few minutes of
stretching. Stretching prepares the body for exercise by
increasing the body temperature, heart rate, and circula-
tion. After exercise, stretching allows the heart rate to
return to normal and the muscles to cool down gradual-
ly. Stretching is also effective for increasing flexibility.
The correct form for three basic stretches is shown
below. Move slowly as you stretch—never bounce.
1. Hamstring Stretch
Extend one leg
and rest the oppo-
site foot against it
as shown. Reach
toward your toes
and hold for 15
counts. Repeat 3
times for each leg.
2. Toe Touch Stretch
Stand with your
knees bent slightly
as shown. Relax
your back and
shoulders as you
reach down toward
your toes. Hold for
15 counts. Repeat
3 times.
3. Quadriceps Stretch
Place one hand
against a wall and
grasp one foot
with your other
hand as shown.
Hold your foot as
close to your but-
tocks as possible,
and hold for 15
counts. Repeat 3
times for each leg.
Beginning Exercises
Be sure to stretch for a few minutes before you begin.
1. Basic Crunch
This exercise
targets the
1
upper abdom-
inals. Lie on
the exercise
mat, and bend
your knees as
shown. Place
your hands
near the
upper ends of
the handles. Curl up to about a 45° angle, and then
lower yourself to the starting position. This completes
one repetition. Perform 10 to 15 repetitions.
2. Basic Crunch with Raised Feet
This exercise
focuses on the
2
lower abdom-
inals. This
exercise
should be per-
formed in the
same way as
the Basic
Crunch,
except your
feet should be held about one inch off the floor during
the exercise. Complete 10 to 15 repetitions.
3. Basic Oblique Crunch
This exercise
is for the
3
oblique
abdominals.
Perform this
exercise in
the same way
as the Basic
Crunch, but
turn your
knees to the
side as shown. Complete 5 to 7 repetitions, change your
knees to the opposite side, and then perform another 5
to 7 repetitions.
Intermediate Exercises
As your abdominal muscles become stronger, and you
can comfortably perform several repetitions of the
beginning exercises, it is time to move on to the inter-
mediate exercises. Remember to stretch for a few min-
utes before you begin.
4. Raised-knee Crunch with Knees Held to Chest
This exercise
4
focuses on
the upper
abdominals.
Lie on the
exercise mat
and bring
your knees
toward your
chest as
shown. Curl
up to about a 45° angle, and then lower yourself to the
starting position. Keep your knees raised throughout the
exercise. Complete 10 to 15 repetitions.
This exercise can also be performed by resting your feet
on a chair.
5. Raised-knee Crunch with Knees Lifted to Chest
This exercise
5a
targets the
lower abdom-
inals. The
starting posi-
tion is shown
in photograph
5a. Curl up to
about a 45°
angle, bring-
ing your
5b
knees toward
your chest at
the same
time; then
return to the
starting posi-
tion. Perform
10 to 15 rep-
etitions.
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