Progamme Details - Slendertone Abs Instruction Manual

progamme details

Your Abs has 10 toning programmes, which are listed in the table
SLENDERTONE
below. There are 7 Passive Programmes (without any physical activity) and 3
Active Programmes (while doing a physical activity). The screen displays the
on-going programme. You cannot change a programme during a session. You
must first switch your unit off and then on again. Then you can select a dif-
ferent programme by pressing the programme button.
Note: All micro-coulomb (!C) values are rounded off to the nearest integer
value. This measures the effectiveness of the muscle workout - the higher
the !C value, the more effective the muscle workout.
1. Passive Programmes: without any physical activity
Passive Duration in
Programmes minutes
1 : Initiation 20
2 : Intermediate 25
3 : Advanced 30
4 : Confirmed 30
5 : Expert 30
6 : Pro 30
7 : Strength 30
Programme 1 is set when you switch your unit on for the first time. The unit
will then automatically progress through each programme up to programme
6 going from Initiation to Pro. The other programmes must be selected man-
ually using the program button.
Programme 7 delivers a strong abdominal workout, which is useful for those
involved in sport.
You can use the passive programmes at home (reading, watching television,
cooking, etc.) or even at work. It is a clever way of toning your abs while
leading your busy life!
2. Active Programmes: while doing a physical activity
Active Duration in
Programmes minutes
8: Endurance 10
9: Beginner Crunch 9
9
10: Advanced Crunch
Programme 8 is lower in intensity and is useful when you want to combine
the stimulation with a moderate cardio activity such as active walk, jogging,
and stepper or exercise bike.
8
Number of
Level Power
session
14 !C
Easy
14 !C
Moderate
16 !C
Moderate
18 !C
Advanced 10
19 !C
Advanced 10
21 !C
Advanced Indefinite
22 !C
Advanced Indefinite
Physical
Level Power
exercise
14 !C
Easy Low cardio
16 !C
Moderate Abs front
16 !C
Moderate Abs side
Crunch programmes 9 and 10: What shall I do?
Note: Those unfamiliar with Ab Crunch exercises should start with programme
9 before progressing to programme 10. Begin both Crunch Programmes 9
and 10 in the starting position (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.
Programme 9
Beginner Crunch (Fig. a) :
1(a). 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
2
3
5
Standard Crunch (ig. b) :
1(b). When the stimulation starts, slowly curl your shoulders forward, mak-
ing 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 approximately the size of your fist between your neck and chest.
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.
Programme 10
Side Crunch (Fig. c) :
Fig. c
1. 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")
from the ground. Keep your lower back on the floor.
2. Curl your right shoulder upwards and inwards when the stimulation is
coming.
3. Change side. Curl your left shoulder upwards and inwards when the
stimulation is coming. Always keep your lower back on the floor and never
twist your upper body excessively.
4. Hold each contraction for two seconds, then return to the starting position
and relax fully - the stimulation will stop.
5. After a two-second relaxation period, the stimulation will start again.
6. Repeat steps 1&2.
9