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1. roll with you Do not press or pull the handles together Keep your head on the headrest 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 minutes of stretching Remember to keep plenty of water nearby as you exercise and drink periodically to avoid dehy dration If you feel faint dizzy or short of breath at any time during exercise stop immediately and begin cooling down Suggested Stretches i 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 circula tion After exercise stretching allows the heart rate to return to normal and the muscles to cool down gradual ly Stretching is also effective for increasing flexibility The correct form for three basic stretches is shown below Move slowly as you stretch never bounce 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
2. 9 1 130105 Frame 10 1 130235 Exercise Mat Headrest 11 4 130205 Foam Grip 12 2 130229 1 Round Cap 13 4 013141 8 x 1 2 Tap Screw 1 130400 User s Manual 1 130381 Training Videocassette Note indicates a non illustrated part Specifications are subject to change without notice To order replace ment parts see the back cover of this manual 831 280750 RO496A How to Use the AB SHAPER The AB SHAPER Upper offers a variety Abdominals of exercises that shape your Oblique upper abdomi Abdominals nals oblique abdominals Lower and lower abdominals The pho tographs 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 positioned 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
3. and hold for 15 counts Repeat 3 times for each leg Beginning Exercises Be sure to stretch for a few minutes before you begin 1 Basic Crunch This exercise targets the upper abdom inals 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 starting position This completes one rep etition Perform 10 to 15 repetitions 2 Basic Crunch with Raised Feet This exercise focuses on the lower abdom inals This exercise should be per formed in the same way as the Basic Crunch except your feet should be heldabout one inch off the floor during the exercise Complete 10 to 15 repetitions 3 Basic Oblique Crunch This exercise is for the oblique abdominals Perform this exercise in the same way as the Basic Crunch but tum 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 focuses on the upper abdominals Lie on the exercise mat and bring your knees tow
4. Model No 831 280750 Exercise EQUIPMENT QU ES E E SES HELPLINE 1 800 736 6879 Patent Pending USER S MANUAL SEARS ROEBUCK AND CO HOFFMAN ESTATES IL 60179 hiterrre dis te Etercises Cont 6 Raised knee Oblique Crunch This exercise focuses on the oblique abdominals Bend your knees lay them to one side and hold your legs just off the floor Curl up to about a 45 angle then retum to the starting position Hold your legs stationary throughout the exercise Complete 5 to 7 repetitions change your knees to the opposite side and then perform another 5 to 7 repeti tions Advanced Exercises The following exercises are designed to further improve your strength tone and flexibility Remember to stretch for a few minutes before you begin 7 L Crunch This exercise is for the upper abdom inais Straighten your legs and raise them as shown Curl up to about a 45 angle and then lower yourself to the starting posi tion Keep your legs raised throughout the exercise Complete 10 to 15 repetitions Advanced Exercises Cont 8 Advanced Raised knee Crunch This exercise focuses on the lower abdom inals Straighten your legs and hold them just off the floor as shown in photograph 8a Curl up to about a 45 angle bring ing your knees toward your chest as shown in pho tograph 8b then retum to the starting position Complete 10 to 15 re
5. ON OF THE PART see the Part List and Exploded Drawing in this manual REPLACEMENT PARTS If parts become worn and need to be replaced call the following toll free number 1 800 FON PART 1 800 366 7278 o Full 90 day Warranty For 90 days from the date of purchase if failure occurs due to defect in material or workmanship in this AB SHAPER EXERCISER contact the nearest SEARS Service Center throughout the United States and SEARS will repair or replace the AB SHAPER EXERCISER free of charge This warranty does not apply when the AB SHAPER EXERCISER is used commercially or for rental purpos es This warranty gives you specific legal rights and you may also have other rights which vary from state to state SEARS ROEBUCK AND CO DEPT 817WA HOFFMAN ESTATES IL 60179 Part No 130400 F00862 C RO496A Printed in USA 1996 Sears Roebuck and Co
6. ard 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 targets the lower abdom inals The starting posi tion is shown in photograph 5a Curl 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 Before You Begin Congratulations for purchasing the innovative WEIDER AB SHAPER The AB SHAPER is designed to shape your upper abs obliques and lower abs to give you a firm flat stomach in only minutes a day The unique AB SHAPER supports your head and neck as you exer cise and helps you maintain correct form for maximum results Used as part of a fitness program that includes regular aerobic exercise and a proper diet the AB SHAPER will help you to look better feel bate and enjoy the benefits of better fitness Before you use the WEIDER AB SHAPER please read this manual carefully In addition be sure to view the included videocassette If you have additional questions please call our toll free HELPLINE at 1 800 736 6879 Monday through Saturday 7 a m until 7 p m Central Time excluding holidays To help us assist you quickly please not
7. e the product model number before calling the model number is 831 280750 Setting Up the AB SHAPER The AB SHAPER is shipped in the compact storage position No assembly is necessary Follow the simple steps below to set up the AB SHAPER 1 Lay the exercise mat flat Raise one of the handles as shown 2 Continue to raise the han dle until the locking pin snaps into the pin groove Raise the other handle in the same way Expert Exercises Cont Expert Exercises The expert exercises should be done only after you can 12 Reverse Trunk comfortably perform the advanced exercises This exercise 10 Bicycle Ab Crunch focuses on the oblique This exercise abdominals focuses on Straighten the lower your legs and abdominals raise them as Straighten shown in your legs and photograph hold them 12a Curl up just off the to about a 45 floor as angle This is shown in the starting photograph position 10a Curl up Lower your to about a 45 legs to the angle bend side as shown ing one knee in photograph and raising it 12b then as shown in return to the photograph starting posi 10b then tion Complete 10 to 15 repetitions alternating sides retum to the with each repetition starting posi tion Complete 10 to 15 repetitions alternating legs 13 Scissors with each repetition This exercise 11 Jackknife focuses on the upper and This exercise lower abdom targets the inals Hold low
8. er abdom your legs in inals the position Straighten shown in your legs and photograph hold them just 13a Curl up off the floor to about a 45 as shown in angle This is photograph the starting lia Curl up position to about a 45 Cross your angle raising ankles as both legs as shown in shown in pho photograph tograph 11b 13b then then return to return to the the Starting Starting posi position tion Complete 10 to 15 repetitions alternately crossing Complete 10 the right ankle above the left and then the left ankle to 15 repeti tions above the right SEARS Model No 831 280750 All replacement parts are available for immediate purchase or special order when you visit your nearest SEARS Service Center To request service or to order parts by telephone call the toll free num bers listed at the left QUESTIONS If you find that When requesting help or service or ordering parts please be prepared to provide the following information you need help assembling or operating the WEIDER AB SHAPER e a part is missing The NAME OF THE PRODUCT WEIDER AB SHAPER The MODEL NUMBER OF THE PRODUCT 831 280750 The PART NUMBER OF THE PART see the Part List and oryou need to schedule repair Exploded Drawing in this manual service call our toll free HELPLINE 1 800 736 6879 Monday Saturday 7 am 7 pm Central Time excluding holidays The DESCRIPTI
9. petitions 9 Advanced Oblique Leg Crunch This exercise targets the oblique abdominals Straighten your legs and hold them just off the floor as shown in photograph 9a Curl up to about a 45 angle bend ing your knees and bringing them to the side as shown in pho tograph 9b then retum to the starting position Complete 10 to 15 repetitions alternating sides with each repetition Storage and Maintenance The instructions on the opposite side of this manual show how the AB SHAPER is used When you are not using the AB SHAPER it can be folded and stored under a bed The AB SHAPER will even fit into the trunk of your car for easy transport Follow the instruc tions below to fold the AB SHAPER to the storage posi tion 1 Hold one of the handles with one hand and hold the frame with the other hand Firmly pull back the handle 2 Rotate the handle down Rotate the other handle down in the same way Fold the exercise mat and press together the self adhe sive surfaces on the underside of the mat The AB SHAPER an be wiped clean with a damp cloth and mild non abrasive detergent Do not use solvents Part List Exploded Drawing _ KeyNo Qty PartNo Description 1 1 130680 Right Handle 2 2 013244 1 4 x 6 Screw 3 4 130394 8 x 9 16 Screw 4 1 130681 Left Handle 5 2 130676 Spring 6 2 130678 1 4 x 1 5 8 Roll Pin 7 2 130677 Sleeve 8 2 130679 1 4 x 1 1 4 Pin

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