Weider QVMC2006 User's Manual
Contents
1. Model No WEMC20060 QUESTIONS AS a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing or damaged parts we will guaran tee you complete satisfaction through direct assistance from our factory TO AVOID UNNECESSARY DELAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained technicians on onr customer hot line will provide immediate assistance free of charge to you CUSTOMER HOT LINE 1 800 999 3756 Mon Fri 6 a m 6 p m MST CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference PATENT PENDING lt VERSED D APR 11 4898 Zy TONA Important Precautio Use the AB SHAPER 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 carefully before you use the AB SHAPER Before you begin 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 injury2. or property damage sustained by or through the use of this product Congratulations for purchasing the innovative AB SHAPER from WEIDER 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 exercise and helps you maintain correct form for maximum results Used as part of a fitness pro gram that includes regular aerobic exercise and a proper diet the AB SHAPER will help you to look better feel better 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 Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays Please note the product model number before calling the model number is WEMC20060 Setting 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 a i i handle in the ae p Locking Pin same way P Beginning Exercises Be sure to stretch for a few minutes befor
3. e 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 L5 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 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 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 y
4. epetition EASED gt tion Complete 10 to 15 repetitions alternating legs with each repetition to about a 45 angle bend ing one knee and raising it as shown in photograph 13 Scissors This exercise focuses on the upper and lower abdom inals Hold your legs in 11 Jackknife This exercise targets the lower abdom inals the position Straighten shown in your legs and photograph hold them just 13a Curt up off the floor as shown in nho i to about a 45 angle This is phoiosrayh ie shag Ila Curl up position 7 a AS to about a 45 Cross your angle raising ankles as both legs as shown in e A a photograph 13b then then return to return to the the starting starting posi Piot o tion Complete 10 to 15 repetitions alternately crossing omplete the right ankle above the left and then the left ankle to 15 repeti above the right tions eR i A The AB SHAPER offers a variety Abdominals of exercises thet shape your Oblique Abdominals upper abdorni nals oblique abdominals Lower and lower Abdominals 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 ov
5. ercise 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 Complete 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 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 Expert Exercises Expert Exercises Cont The following exercises should be done only after you 12 Reverse Trunk can comfortably perform the advanced exercises k This exercise 10 Bicycle Ab Crunch focuses on the oblique This exercise abdominals ena on Straighten ue paa 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 legs to the side as shown in photograph 12b then retum to the starting posi 10b then tion Complete 10 to 15 repetitions alternating sides return to the Eee ith each repetition e ee with each r
6. erdo 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 roll with you Do not press or pull the handles together Keep your head on the headrest and the smal 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 Warning Before you begin any exercise pro _ gram consult your physician This is especially important for persons over the age of 35 or per Sons with pre existing health problems ICON assumes no responsibility 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 ra
7. our 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 knees lifted to chest This exercise targets the lower abdom inals The starting posi tion is shown in photograph Sa 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 I5 rep etitions Intermediate Exercises 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 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 vanced 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 Cruneh This exercise is for the 7 upper abdom ES inals Straighten your legs and raise them as shown Curl up to about a 45 angle and 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 ex
8. s and any implied warranties of mer chamtability or fitness for a particular purpose is limit ed in its scope and duration to the terms set forth here in Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limi tation may not apply to you This warranty gives you specific legal rights You may also have other rights which vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 130073 F00719 C RO496A Printed in USA 1996 ICON Health amp Fitness Inc
9. te 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 and hold for 15 counts Repeat 3 times for each leg 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 your bed The AB SHAPER will even fit into the wunk of your car for easy transport Follow the instruc tions below to fold the AB SHAPER to the storage posi tion 1L Pull back one of the han dles until the locking pin is out of the pin groove 2 Rotate the handle down Rotate the other handle down in the same way Fold the exer cise mat and press the self adhesive s
10. the date of purchase This warranty extends only to the original purchaser ICON s obligation under this warranty is limited to replacing or repairing at ICON s option the product at one of its authorized service centers All products for which warranty claim is made must be received by ICON at one of its authorized service centers with all freight and other transportation charges prepaid accom panied by sufficient proof of purchase All returns must be pre authorized by ICON This warranty does not extend to any product or damage to a product caused by or attributable to freight damage abuse misuse improper or abnormal usage or repairs not provided by an ICON authorized service center to products used for commercial or rental purposes or to products used as store display models No other warranty beyond that specifically set forth above is authorized by ICON ICON is not responsible or liable for indirect special or consequential damages arising out of or in connection with the use or performance of the product or damages with respect to any economic loss loss of property loss of revenues or profils loss of enjoyment or use costs of removal installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of incidental or consequential damages Accordingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any and all other warrantie
11. urfaces on the underside of the mat together The AB SHAPER can be wiped clean with a damp cloth and mild non abrasive detergent Do not use solvents APR i 1856 y Z Part LisvVExploded Drawing Key No Qty Description Right Handle Screw 8 x 1 2 Screw Left Handle Spring 1 4 x 1 5 8 Roll Pin Sleeve 1 4 x 1 1 4 Pin Frame Exercise Mat w Headrest Foam Grip 1 Round Cap User s Manual Training Videocassette Sounn k wn RIS 3E 4k 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 Ordering Replacement Parts To order replacement parts simply call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please be prepared to give the fol lowing information The MODEL NUMBER of the product WEMC20060 The NAME of the product WEIDER AB SHAPER The KEY NUMBER and DESCRIPTION of the part s see the Part List and Exploded Drawing inside this manual Please have the AB SHAPER near your telephone for ref erence when calling Limited Warranty ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions for a period of ninety 90 days from
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