Bowflex SelectTech BD552 Dumbbells Dumbbells and Stability Manual de usuario descargar pdf (Pagina 27)

Abdominal Exercises

Ab Crunch

Reverse Crunch

START ACTION

START

• Lieonyourbackwithyourhead

restingonthebench.

• Bendyourkneesfully.

• Determinethesepositionsand

maintainthroughouttheexercise.

• Reachovertheheadandgraspthe

bench with each hand.

• Relaxtheneck.

• Tightenyourabsandslowlycurl

yourhipstowardyourribcage.

• Moveasfarasyoucan

withoutusingyourlegstoget

momentum,anddonotcurlup

ontoyourshoulderblades.

• Slowlyreversetheactionand

returntothestartingposition

withoutrelaxing.

FINISH

START ACTION

START

• Grabadumbbellwithboth

hands,asshown.

• Lieflatonthebenchholdingthe

dumbbelloveryourupperchest.

• Placeyourlegsbehindthe

rollerpads,asshown,foradded

support,withyourfeetflaton

thefloor.

• Yourlowerbackcanstartoutflat

orinanormalarch.

• Tightenyourabsandonlycurl

yourtorso,slowlymovingyour

lowerribstowardyourhips.

• Moveasfarasyoucanwithout

movingthehipsandneck.

• Thelowerbackshouldnotlose

contact with the bench when

fullycrunched.

• Slowlyreversetheaction,

returningtothestartposition

keeping tension on the abs

throughoutthemovement.

FINISH

Muscles worked

Rectusabdominusandobliques

Bench position

Flat

Success tips

• Donotliftyourheadorchin.Your

headshouldfollowtheribmotion,

ratherthanleadit.

• Maintainnormalneckposture.

• Moveslowlytoeliminatemomentum.

• Allowexhalationupandinhalation

down,withoutexaggerating

breathing.

Muscles worked

Abdominalarea,includingtherectus

abdominusandtheobliques

Bench position

Flat

Success tips

• Tightenyourabsbeforeyoumove.

• Keepkneesandhipsstationary.

• Allowexhalationupandinhalation

down,withoutexaggerating

breathing.

• Contractasfarintothemovements

aspossible.

• Lowerundercontrol.

• Theamountofbendinyourhips

basedupondesireddifficulty.

• Beginnersshouldbefullybent,

bringingyourlegsneartheabs.

Owner’s Manual

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