USER`S MANUAL - Icon Heath & Fitness
Contents
1. USER S MANUAL Part No 146933 F01116 C R0598A Printed in China 1998 ICON Health amp Fitness Inc Model Nr WEMC10161 CAUTION Read all precautions and instructions in this manual before using this equipment Save this manual for future reference To order replacement parts contact the ICON Fitness Lifestyle Ltd office Tel Country Code 0345 089009 Fax 0113 2411120 To help us assist you please be prepared to give the follow ing information The MODEL NUMBER of the product WEMC10161 The NAME of the product WEIDER CRUNCH TRAINER The KEY NUMBER and DESCRIPTION of the part s see the Part List and Exploded Drawing at previous page Please have the CRUNCH TRAINER near your tele phone for reference when calling Ordering Replacement Parts WEIDER is a registered trademark of ICON Health amp Fitness Inc Use the CRUNCH TRAINER only as described in this manual As you exercise keep the small of your back on the exercise mat it may be necessary to raise your hips slightly Keep your head on the headrest as you exercise If you feel faint dizzy or short of breath at any time during exercise stop immediately and begin cooling down Read all instructions before you use the CRUNCH TRAINER 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 pr2. angle This is the starting position Lower your legs to the side as shown in photograph 12b then return to the starting posi tion Complete 10 to 15 repetitions alternating sides with each repetition 13 Scissors This exercise focuses on the upper and lower abdom inals Hold your legs in the position shown in photograph 13a Curl up to about a 45 angle This is the starting position Cross your ankles as shown in photograph 13b then return to the starting posi tion Complete 10 to 15 repetitions alternately crossing the right ankle above the left and then the left ankle above the right 12a 12b 13a 13b The expert exercises should be done only after you can comfortably perform the advanced exercises
3. e you begin this or any exer cise 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 responsibility for personal injury or property damage sustained by or through the use of this product Beginning Exercises 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 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 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 exerci
4. mplete 10 to 15 repetitions 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 return to the starting position Complete 10 to 15 repetitions alternating sides with each repetition Advanced Exercises Advanced Exercises Cont Intermediate Exercises Cont 6 7 8a 8b 9a 9b 10 Bicycle Ab Crunch This exercise focuses on the lower abdominals Straighten your legs and hold them just off the floor as shown in photograph 10a Curl up to about a 45 angle bend ing one knee and raising it as shown in photograph 10b then return to the starting posi tion Complete 10 to 15 repetitions alternating legs with each repetition 11 Jackknife This exercise targets the lower abdom inals Straighten your legs and hold them just off the floor as shown in photograph 11a Curl up to about a 45 angle raising both legs as shown in pho tograph 11b then return to the starting position Complete 10 to 15 repeti tions Expert Exercises Expert Exercises Cont 10a 10b 11a 11b 12 Reverse Trunk This exercise focuses on the oblique abdominals Straighten your legs and raise them as shown in photograph 12a Curl up to about a 45
5. oblems ICON assumes no responsi bility for personal injury or property damage sustained by or through the use of this product Before You Begin Important Precautions Setting Up the CRUNCH TRAINER Congratulations for purchasing the innovative CRUNCH TRAINER from WEIDER The CRUNCH TRAINER 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 CRUNCH TRAINER supports your head and neck as you exercise 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 CRUNCH TRAINER will help you to look better feel better and enjoy the benefits of better fitness Before you use the WEIDER CRUNCH TRAINER please read this manual carefully In addition be sure to view the included videocassette If you have additional questions please call our Customer Service Department at 0345 089009 To help us assist you please note the product model number and serial number before calling The model number is WEMC10161 The CRUNCH TRAINER is shipped in the compact storage position No assembly is necessary Follow the simple steps below to set up the CRUNCH TRAINER 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 Part Lis
6. s of the handles Curl up to about a 45 angle and then lower yourself to the starting position This completes one repetition 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 held about 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 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 1 2 3 How to Use the CRUNCH TRAINER The CRUNCH TRAINER offers a variety of exercises that shape your upper abdomi nals oblique abdominals 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 b
7. se 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 Intermediate Exercises 4 5a 5b 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 inals 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 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 return 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 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 return to the starting position Co
8. t Exploded Drawing Key No Qty Description 1 1 Right Handle 2 2 M6 x 16mm Screw 3 4 M4 x 12mm Button Head Screw 4 1 Left Handle 5 2 Spring 6 2 1 Round Cap 7 2 Sleeve 8 2 M6 x 41mm Pin 9 1 Frame 10 1 Exercise Mat w Headrest 11 4 Foam Grip 1 User s Manual 1 Training Videocassette Note indicates a non illustrated part Specifications are subject to change without notice 4 5 8 7 3 9 3 8 5 7 1 10 2 11 6 6 1 2 Locking Pin WEMC10161 R0598A Storage and Maintenance The instructions on the opposite side of this manual show how the CRUNCH TRAINER is used When you are not using the CRUNCH TRAINER it can be folded and stored under a bed The CRUNCH TRAINER will even fit into the trunk of your car for easy transport Follow the instructions below to fold the CRUNCH TRAINER to the storage position 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 The CRUNCH TRAINER can be wiped clean with a damp cloth and mild non abrasive detergent Do not use solvents 2 1 Pull Firmly 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 end
9. y changing the position of your hands on the CRUNCH TRAINER 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 CRUNCH TRAINER to 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 Upper Abdominals Oblique Abdominals Lower Abdominals Suggested Stretches 1 Hamstring Stretch Extend one leg and rest the oppo site 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 but tocks as possible and hold for 15 counts Repeat 3 times for each leg WARNING Befor
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