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4. Exercise
General Exercise Information
Intended Use
The intended commercial use of this machine is to aid exercise and improve general physical fitness.
Prior to Exercise
Prior to starting a training program, get a complete physical exam to make sure your physician agrees that you
are ready. Always warm-up your muscles before a workout. A cardio warm-up followed by stretching is typically
recommended.
Start Your Program Conservatively
Choose weights you can easily lift in the first several weeks. Typically, a full range of motion is recommended, but
consult a qualified professional if you have questions about whether a full range of motion is appropriate for you due
to existing limitations, injury or discomfort. Injuries to health may result from incorrect or excessive training.
A "repetition" (rep) is defined as one complete movement through an exercise, returning to the start position. A "set"
is a continuous series of reps, usually between 6-15. During your workout the number of reps you perform in a set
depends on your goal. To build muscle and strength, often fewer reps (6 - 8) with heavier weight is recommended in
each set. To build endurance, more reps (12-15) with lighter weight is typically recommended.
At the end of your workout, cool down in a similar way to your warm-up.
Performing the Exercise
Abdominal Crunch
Muscles Used:
Abdominals
Setup:
The Abdominal Crunch exercise is performed while laying on the inclined bench. The back of
the knees should rest over the top of the bench and lower legs should be hooked behind the
roller pad.
Movement:
Lift and lower body in smooth and controlled movements. Raise torso by bending at the waist
and pause briefly when torso is as high as possible. Lower the torso by returning the upper
back to the inclined bench. Repeat.
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