User Manual

23GB/MT
General training planning
• A set of exercises consists of 10 - 20
repetitions of an exercise.
• Each set of exercises can be repeated
2 - 4 times.
• Between each of the sets of exercises, you
should take a break of 1 - 3 mins.
• Each exercise should be begun with a
warm-up set using a very low weight load.
Exercises
Caution! Exercise 3 may not be feasible,
or may only be partially feasible for
people taller than 190cm.
Exercise 1 (fig. I)
This exercise trains your front abdomi-
nal muscles.
Adjust the height of the front base so that you
can set your feet under the lower padded cross
bar and at the same time lie flat with the backs
of your knees on the padded rolls at the top of
the seat.
Now sit upright on the training bench and set
your feet on the lower padding, with the backs
of your knees lying on the padding on top of the
training bench.
Slowly lower your upper body using the tension
of your abdominal muscles, until your upper
body is parallel with the floor. Maintain this
tension and raise your upper body by approx.
45° and then slowly lower it again.
Note! Be very careful not to arch your
back.
Exercise 2 (fig. J)
This exercise trains your front and side
abdominal muscles.
Adjust the height of the front base again so that
you can set your feet under the lower padded
cross bar and at the same time lie flat with the
backs of your knees on the padded rolls at the
top of the seat.
Now sit upright on the training bench and set
your feet on the lower padding, with the backs
of your knees lying on the padding on top of the
training bench.
Slowly lower your upper body using the tension
of your abdominal muscles, until your upper
body is parallel with the floor.
Maintain this tension and raise your upper body
by approx. 45° whilst turning your upper body
alternately to the left and right. Doing this will
also train your side abdominal muscles.
Note! Be very careful not to arch your
back.
Exercise 3 (fig. K)
This exercise trains your lower abdomi-
nal muscles.
Caution! For this exercise, attach
the handle (2) so that the adjust-
ment screw faces away from the equip-
ment. It must not be facing the surface
of the seat.
Lie on your back on the training bench, with your
head at the top. Your head should still be on the
training bench rest.
Lift your arms above and behind your head and
hold onto the handles/the uppermost cross bar.
Now pull your legs up using the tension of your
abdominal muscles, with your knees facing
towards your head.
Then lower your legs again, but without your feet
touching the floor. Be careful not to arch your
back!
Exercise 4 (fig. L)
This exercise trains your arm, chest,
shoulder and abdominal muscles.
Position yourself to face the bar with one leg
next to the training bench and the other one
knelt on top of it.
Hold the dumbbell in the hand which is furthest
from the equipment; with the other hand, hold on
to the upper cross bar.
Now pull your arm up until your upper arm is
roughly parallel with the floor. The hand holding
the dumbbell should be pointing vertically
downwards.
The movement only comes from your shoulder.
After several repetitions, change sides.