Weider CRUNCH TRAINER Manual Del Usuario página 5

Beginning Exercises
Be sure to stretch for a few minutes before you begin.
1. Basic Crunch
This exer-
1
cise targets
the upper
abdominals.
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 start-
ing position. This completes one repetition. Perform 10
to 15 repetitions.
2. Basic Crunch with Raised Feet
This exercise
2
focuses on
the lower
abdominals.
This exercise
should be
performed 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
3
is for the
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.
5