Lanaform Back & Abs Manual De Instrucciones página 7

1 > In the first exercise you will work out your abdominal,
thigh, quadriceps, and back muscles. Keep your legs bent,
feet flat on the floor. Hold on to the grips, arms stretched
right out and lift your buttocks clear of the floor and the
Back & Abs. Then perform a rocking movement on the
equipment keeping your legs stretched out.
2 > The position is the same for the second exercise. Try,
however, to spread your legs as far apart as possible.
Keep your arms stretched out and extend your body as far
as possible. This exercise will work out your abdominal,
buttock, and interior and exterior thigh muscles.
3 > In this third exercise, you will work out mainly your leg
and buttock muscles. Cross your legs, put your calf on the
thigh of the other leg (see photo). Keep your foot flat on
the floor and perform a rocking movement several times
in this position, with the arms still stretched out. After
three sessions, change legs.
4 > For the fourth exercise, keep your arms stretched out,
with one leg on the floor keeping your foot flat, and the
other leg raised. Keep your leg in the air at right angles
and after three exercises change legs. This exercise will
work out both legs and your abdominal muscles.
5 > In this last exercise, you will work out your abdominal
muscles to a certain degree, but above all you will find
this to be a very pleasant position that stretches the back.
Lie back on the Back & Abs and stretch out your legs and
your arms as far as possible. Once again perform rocking
movements while in this position.
BRAVO FOR YOUR GOOD RESOLUTIONS!
You have decided to get back into shape. To help you achieve your objectives, we suggest that you follow our
dietary programme, which will contribute to the beneficial effects of Back & Abs.
Back & Abs
EN
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