Weider AB SHAPER WEMC2006 사용자 매뉴얼
Using the AB SHAPER
The AB
SHAPER
offers a vari-
ety of exercis-
es that shape
your upper
abdominals,
oblique
abdominals,
and lower
abdominals.
The photographs in this manual show the correct
form for each exercise. If desired, attach this manual
to the wall for reference.
The exercises in this manual are divided into four
groups: Beginning, Intermediate, Advanced, and
Expert. Start with the beginning exercises, and
progress at your own pace. Be careful not to overdo
it during the first few weeks of your exercise program.
It is better to increase the number of repetitions you
do than to advance to more difficult exercises too
quickly. The intensity of each exercise can be varied
by changing the position of your hands on the AB
SHAPER handles. The lower your hands are posi-
tioned, the more difficult the exercise will be.
To get the most from your exercise, proper form is
important. As you perform each repetition, use your
abdominal muscles to pull yourself up, allowing the
AB SHAPER to “roll” with you. Do not press or pull
the handles together. Keep your head on the head-
rest and the small of your back on the exercise mat.
If necessary, raise your hips slightly.
Always begin and end each workout with a few min-
utes of stretching. Remember to keep plenty of water
nearby as you exercise, and drink periodically to
avoid dehydration. If you feel faint, dizzy, or short
of breath at any time during exercise, stop imme-
diately and begin cooling down.
Upper
Abdominals
Oblique
Abdominals
Lower
Abdominals
Suggested Stretches
1. Hamstring
Stretch
Extend one leg
and rest the
opposite foot
against it as
shown. Reach
toward your
toes and hold
for 15 counts. Repeat 3 times for each leg.
2. Toe Touch
Stretch
Stand with your
knees bent
slightly as
shown. Relax
your back and
shoulders as
you reach down
toward your
toes. Hold for
15 counts.
Repeat 3 times.
3. Quadriceps
Stretch
Place one hand
against a wall
and grasp one
foot with your
other hand as
shown. Hold
your foot as
close to your
buttocks as
possible, and
hold for 15
counts. Repeat
3 times for each
leg.
WARNING: Before you begin this or any
exercise program, consult your physician.
This is especially important for persons over
the age of 35 or persons with pre-existing
health problems. ICON assumes no responsi-
bility for personal injury or property damage
sustained by or through the use of this
product.
Begin and end each workout with a few minutes of
stretching. Stretching prepares the body for exercise
by increasing the body temperature, heart rate, and
circulation. After exercise, stretching allows the heart
rate to return to normal and the muscles to cool down
gradually. Stretching is also effective for increasing
flexibility. The correct form for three basic stretches is
shown below. Move slowly as you stretch—never
bounce.