Sears 831.280781 Manuel d'utilisateur télécharger pdf (Page 4)

Be sure to stretchfor a few minutesbdose you begin.

1. Basic Crunch

This exercise

targets the

upper abdom-

inals. Lie on

• the exezdse

mat and bead

your knees as

shown. Hold

the handle as

shown. Curl

up to about a

45 ° angle, and then lower yourself to the smzling posi-

tion. This completes one repedfiom Perform 10 to 15

repetitions.

2. Basic Crunch with Raised Feet

Thisexercise

focuseson the

• lowerabdom-

inals.This

exercise

should be per-

formed in the

same way

theBasic

Crunch,but

your feet

should be held about one inch offthe floor during the

exercise. Complete 10 to 15 repetitions.

3. Basic Oblique Crunch

This exe_ise

is for the

oblique

abdominals.

Perform

exercLs¢ in the

sal"n¢ way as

the Basic

Crunch, but

turn your

knees to the

side as shown. Completo 5 to 7 repetitions, change your

knees to the opposite side, and then perform another 5

to 7 repetitions.

As yourabdominalmusclesbecome stronger,and you

cancomfortablyperformseveralrepetitionsofthe

beginningexercises,itistimetomove on totheinter-

mediateexe_ises.Remember tostretchfora few min-

utesbefore you begin.

4. Ralsed-knee Crunch with Knees Held to Chest

This exercise...

focusea on

the upper

abdominals.

Lieon the

exercise mat

and bring

your knees

toward your

chest as

shown. On'l

up to about a 45 ° angle, and then lower yourself to the

startingposition. Keep your kneesraised throughout the

exercise. Complete I0 to15 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

targetsthe

lowerabdom-

inals. The

startingposi-

tion is shown

in photograph

5a. Out up to

about a 45°

angle, bring-

ing your

knees toward

your chest at

the same

time; then

return to the

starting posi-

tion. Perform

10 to 15 rep-

etitions.

1 2 3 4 5 6 7 8

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Sears 831.280781 Manuel d'utilisateur Page 4

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