Weider WEBE1056 User's Manual
Contents
1. TRAINING SYSTEM USER S MANUAL ma i ea awe o sme amp eo an aj tet AE Y Eet e ide p 4 tag i t A I x 3 D A H v m 5 wy wie NOSOP AP Adieu A rin is ET 1 we ase tenet A pris Mo AME 31 5 oru coste omni es Feder ve ream Se ERE SE a a uei HT Ee TRES v uu te SUD ott LACES RIT dni SPEARS ANA VA oma nt ub ty Moke 3 VER M lets PERPE E wis eeu I Re a ar rera Model No WEBE10560 Serial No Write the serial number in the space above for future reference Serial Number Decal Behind Crossbar QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or find that there are missing or damaged parts we will guarantee you complete sat isfaction through direct assis tance from Gur factory TO AVOID UNNECESSARY DELAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained techni cians on our customer hot line will provide immediate assis tance free of charge to you CUSTOMER HOT LINE 1 800 999 3756 Mon Fri 6 a m 6 p m MST T7 TABLE OF CONTENTS LIMITED WARRANTY assassins nd OE SEE gales OE A Oo ee em eae aes 2 IMPORTANT PRECAUTIONS else puer2. 6 Tap two 3 4 Round Inner Caps 9 into each Pad Tube 10 Insert the Pad Tubes through the holes in the Leg Lever 4 Slide two Foam Pads 23 onto each Pad Tube 7 Attach the two Backrest Brackets 5 to the Backrest 6 with four 1 4 x 3 4 Screws 13 Make sure that the Backrest Brackets and the Backrest are oriented as shown Insert the Support Rod 7 through one of the four sets of holes in the H Frame 1 Rotate the Support Rod to the locked position with the end of the Support Rod clipped onto the H Frame Attach the Backrest Brackets 5 to the Bench Frame 2 with the 5 16 x 3 Bolt 17 the two 1 2 x 3 8 Metal Spacers 25 and a 5 16 Nylon Locknut 19 Rest the Backrest 6 on the Support Rod 7 Attach the Seat 11 to the bracket on the Bench Frame 2 wiih two 1 47 x 3 4 Screws 13 9 10 Press a 1 Round Inner Cap 24 into each end of the Barbell 33 Be sure that the Nylon Sleeve 34 in on the Barbell 11 Wet the inside of the Headrest 41 with soapy water Slide the Headrest onto the Crunch Frame WEIDER 133 39 and center it Decals Remove the backing from both WEIDER 133 Decals and place them on the Crunch Frame 39 as shown 12 Insert the Right Handle 40 into the Crunch Frame 39 Align the holes in the Right Handle with the holes in the Crunch Frame Attach the Right Handle to the Crunch Frame with two 10 x 1 2 Self tapping Screws 44
3. 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 better feel better and enjoy the advantages of greater fitness For your benefit please read this manual carefully before using the WEIDER 133 If you have questions after reading the manual 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 mention the product model number and serial number when calling The model number is WEBE10560 The serial number can be found on a decal attached to the WEIDER 133 see the front cover of this manual for the location x Before reading further please familiarize yourself with the parts that are labeled in the drawing below BEFORE YOU BEGIN Thank you for selecting the versatile WEIDER 133 Training System The WEIDER 133 is comprised of three major components a weight bench and a starter weight set and an abdominal trainer e The weight bench is designed to be used with the included weight set to help you develop all major muscle groups of both the upper body and the lower body for increased muscle growth and ton ing as well as greater cardiovascular fitness The abdominal trainer is designed to shape your upper abdominals obliques and lower abdominals to give you a firm flat stomach in only minute
4. a moderate percentage of their capacity Select a moderate amount of weight and increase the number of repetitions in each set Complete as many sets of 15 to 20 repetitions as possible without discomfort Rest for 1 minute after each set Work your muscles by completing more sets rather than by using high amounts of weight e Weight Loss To lose weight use a low amount of weight and increase the number of repetitions in each set Exercise for 20 to 30 minutes resting for a maximum of 30 seconds between sets e Cross Training In the pursuit of a complete and well balanced fitness program many have found that cross training is the answer We recommend that on Monday Wednesday and Friday you plan weight training workouts On Tuesday and Thursday plan 20 to 30 minutes of aero bic exercise such as cycling running or swimming Rest from both weight training and aerobic exercise for at least one full day each week to give your body time to regenerate By combining weight training with aerobic exercise you can reshape and strengthen your body plus develop a stronger heart and lungs STAYING MOTIVATED For motivation keep a record of each workout The chart on page 19 of this manual can be photocopied and used to schedule and record your workouts List the date exercises performed amount of weight and numbers of sets and repetitions completed Record your weight and key body measurements at the end of every month Remember
5. the key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life 4 7 breath Rest for 3 minutes after each set if you are doing a muscle building workout 1 minute after each set if you are doing a toning workout and 30 seconds after each set if you are doing a weight loss workout Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exercise COOLING DOWN End each workout with 5 to 10 minutes of stretching Include stretches for both your arms and legs Move slowly as you stretch do not bounce Ease into each stretch gradually and go only as far as you can without strain Stretching at the end of each workout is very effective for increasing flexibility MUSCLE CHART tl a 7 J giim mn eet J 4 M Mn M TA L A Stemomastoid neck Sartorius front of thigh Q Triceps back of arm B Pectoralis Major chest J Tibialis Anterior front of calf R Latissimus Dorsi rnid back C Biceps front of arm K Soleus front of calf S Spinae Erectors lower back D Obliques waist L Rectus Abdominus stomach T Gluteus Medius hip E Brachioradials forearm M Adductor inner thigh U Gluteus Maximus buttocks F Hip Flexors upper thigh N Trapezius upper back V Hamstring back of leg G Abductor outer thigh O Rhomboideus upper back W Gastro
6. Attach the Left Handle 42 in the same manner Press a 1 3 8 Round Inner Cap 43 into the Right Handle 40 and into the Left Handle 42 Be sure that all parts have been properly tight ened The use of the remaining parts will be explained in ADJUSTING THE WEIGHT BENCH beginning on page 9 of this manual ADJUSTING THE WEIGHT BENCH The weight bench is designed to be used with the included weight set The steps below explain how the weight bench can be adjusted See EXERCISE GUIDELINES on page 16 for important exercise information and refer to the accompanying exercise poster to see the correct form for each exercise Inspect and tighten all parts each time you use the weight bench Replace any wom parts immediately The weight bench can be cleaned with a damp cloth and a mild non abrasive detergent Do not use solvents wi 6 Y 0 1 0 e ADJUSTING THE BACKREST The Backrest 6 can be used in either a decline posi tion a level position or three inclined positions To use the Backrest in the decline position remove the Support Rod 7 and lay the Backrest on the Bench Frame 2 To use the Backrest 6 in the levet position first lift the Backrest 6 Insert the Support Rod 7 through the lowest set of holes in the H Frame 1 Rotate the Support Rod to the locked position with the end of the Support Rod clipped onto the H Frame Lay the Backrest on the Support Rod To use the Backrest 6 in an in
7. any time while exercising stop immediately and begin to cool down Find out what is wrong before continuing Remember that adequate rest and a proper diet are also impor tant WARMING UP Begin each workout with 5 to 10 minutes of light stretching and exercise to warm up Warming up pre pares your body for exercise by increasing circulation raising your body temperature and delivering more oxygen to your muscles WORKING OUT Each workout should include 6 to 10 different exercis es Select exercises for every major muscle group with emphasis on the areas that you want to develop the most To give balance and variety to your work outs the exercises from workout to workout Schedule your workouts for the time of day when your energy level is the highest Each workout should be followed by at least one day of rest Once you find the schedule that is right for you stick with it EXERCISE FORM In order to obtain the greatest benefits from exercis ing it is essential to maintain proper form Maintaining proper form means moving through the full range of motion for each exercise and moving only the appropriate parts of the body Exercising in an uncontrolled manner will leave you feeling exhausted On the exercise poster accompanying this manual you will find photographs showing the correct form for each exercise A description of each exercise is also provided along with a list of the muscles affected Refer to t
8. to do otherwise uS 1 Before assembling thls product be sure that you have read and understand the information High Side in the box above of Weight Rests Tap the two 1 3 4 Square Inner Caps 21 into the H Frame 1 Be sure that the H Frame 1 is oriented as shown The high side of the weight rests must be on the side indicated Attach each L Bracket 12 to the indicated side of the H Frame with two 5 16 x 2 1 4 Bolts 16 and two 5 16 Nylon Jam Nuts 29 2 Tapal 1 2 Square Outer Cap 26 onto each end of the Stabilizer 3 Attach the Stabilizer 3 to the Bench Frame 2 with the two 5 16 x 2 Carriage Bolts 27 and two 5 16 Nylon Locknuts 19 3 Be sure that the H Frame 1 is oriented as shown Attach the Bench Frame 2 to the H Frame 1 with two 5 16 x 2 1 4 Bolts 16 and two 5 16 Nylon Locknuts 19 4 Tapa 1 1 2 Square Inner Cap 22 into the indi cated end of the Leg Lever 4 Attach the 13 3 4 Weight Tube 8 to the Leg Lever 4 with the 5 16 x 2 Bolt 15 and a 5 16 Nylon Locknut 19 as shown Tap a 1 Round inner Cap 24 into the indicated end of the 13 3 4 Weight Tube 8 Tap the 1 Angled Round Cap 20 onto the other end of the Weight Tube Slide the Weight Stop 28 onto the Weight Tube 5 Lubricate the 3 8 x 2 1 4 Bolt 14 Attach the Lea Laver 4 to the Bench Frame 2 with the Bolt and the 3 8 Nylon Jam Nut 18
9. 35 4 Dumbbell Locking Collar 36 2 Barbeli Collar 37 2 Barbell Locking Screw 38 2 Dumbbeli 39 1 Crunch Frame 40 1 Right Handle 41 1 Headrest 42 1 Left Handle 43 2 1 3 8 Round Inner Cap 44 4 10 x 1 2 Self tapping Screw 45 2 Handle Foam Cover 46 1 Locking Screw Wrench 1 User s Manual Indicates a non illustrated part Specifications are subject to change without notice See the back cover for information on ordering replacement parts PART IDENTIFICATION CHART 10 H OH OF 1 2 x 3 8 Metal 5 16 Nylon 5 16 Nylon 3 8 Nylon Spacer 25 2 Jam Nut 29 4 Locknut 19 6 Jam Nut 18 1 5 16 x 2 1 4 Bolt 16 6 5 16 x 3 Bolt 17 1 E 10 x Self tapping a 5 16 x 2 Bolt 15 1 Screw 44 4 3 8 x 2 1 4 Bolt 14 1 1 4 x cy Screw 13 6 5 16 x 2 Carriage Bolt 27 2 i NON Ld Cj 1 3 8 Round Inner Cap 43 2 1 Round Inner Cap 24 3 3 4 Round Inner Cap 9 4 1 1 2 Square Inner Cap 22 1 1 3 4 Square Inner Cap 21 2 1 1 2 Square Outer Cap 26 2
10. DRAWING attached to the center of this manual Part No 134551 F03472 C R1096A Printed in Canada 1996 ICON Health amp Fitness Inc REMOVE THIS PART LIST EXPLODED DRAWING AND PART IDENTIFICATION CHART FROM THE MANUAL The PART IDENTIFICATION CHART is provided to help you identify the small parts used in assembly The number in parenthesis below each part refers to the key number of the part The second number refers to the quantity needed for assembly Important Some parts may have been pre assembled for shipping purposes If you cannot find a part in the parts bags check to see if it has been pre assembled PART LIST EXPLODED DRAWING Model No 0 R1096A Key No Qty Description 1 1 H Frame 2 1 Bench Frame 3 1 Stabilizer 4 1 Leg Lever 5 2 Backrest Bracket 6 1 Backrest 7 1 Support Rod 8 1 13 3 4 Weight Tube 9 4 3 4 Round Inner Cap 10 2 Pad Tube 11 1 Seat 12 2 L Bracket 13 6 1 4 x 3 4 Screw 14 1 3 8 x 2 1 4 Bolt 15 1 5 16 x 2 Bolt 16 6 5 16 x 2 1 4 Bolt 17 1 5 16 x 3 Bolt 18 1 3 8 Nylon Jam Nut 19 6 5 16 Nylon Locknut 20 1 1 Angled Round Cap 21 2 3 4 Square Inner Cap 22 1 1 1 2 Square Inner Cap 23 4 Foam Pad 24 3 1 Round Inner Cap 25 2 1 2 x 3 8 Metal Spacer 26 2 1 1 2 Square Outer Cap 27 2 5 16 x 2 Carriage Bolt 28 1 Weight Stop 29 4 5 16 Nylon Jam Nut 30 4 6 5 Kg Weight 31 2 5 Kg Weight 32 2 2 5 Kg Weight 33 1 Barbell 34 1 Nylon Sleeve
11. RR eee od Saree ee Ee ees Sar aes 3 BEFORE YOU BEGIN suo alee Re cu e SSA Sear acaso 4 ASSEMBLY iyasan ara ire Casal eee Sale Meek ow ed ee oA hon aci o x ede a ROCA SS eRe ard 5 ADJUSTING THE WEIGHT BENCH wada a a eee eee hh ha eaa 9 USING THE ABDOMINAL TRAINER 2 ccc ccc eee hh e mh aana ae 11 SUGGESTED STRETCHES i0 vain Ce a ne Gee ie SESS 15 EXERCISE GUIDELINES 1 5 ated ba ceed TRADES UE FEM EROS SOE 16 ORDERING REPLACEMENT PARTS 2 eee ee hn Back Cover Note A PART LIST EXPLODED DRAWING and PART IDENTIFICATION CHART are attached to the center of this manual Remove the PART LIST EXPLODED DRAWING and the PART IDENTIFICATION CHART before beginning assembly WEIDER is a registered trademark of ICON Health amp Fitness Inc 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 the date of pur chase This warranty extends only to the original purchaser ICON s obligation under this warranty is lim ited 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 authorize
12. clined position first lift the Backrest 6 Insert the Support Rod 7 through one of the upper three sets of holes in the H Frame 1 Rotate the Support Rod to the locked position with the end of the Support Rod clipped onto the H Frame Lay the Backrest on the Support Rod ATTACHING WEIGHTS TO THE LEG LEVER To use the Leg Lever 4 first slide the Weight Stop 28 onto the Weight Tube 8 Next slide the desired number of 2 5 Kg 5 Kg or 6 5 Kg Weights 30 31 32 onto the Weight Tube WARNING Do not place more than 50 pounds on the Leg Lever ATTACHING WEIGHTS TO THE BARBELL AND DUMBBELLS Slide the same number of 2 5 Kg 5 Kg or 6 5 Kg Weights 30 31 32 onto each end of the Barbell 33 Slide a Collar 36 onto each end of the Barbell Slide the Collars and the Weights against the Nylon Sleeve r e 34 Tighten the Barbell Locking Screws 37 with the 37 Locking Screw Wrench 46 Make sure that the Weights cannot move back and forth on the Barbell i 30 31 32 a Slide a 2 5 Kg 5 Kg or 6 5 Kg Weight 30 31 32 onto each side of a Dumbbell 38 Secure the Weights Bo with a Dumbbell Locking Collar 35 35 36 Note The stated welghts may vary by about five percent 10 USING THE ABDOMINAL TRAINER Beginning Exercises 1 Basic Crunch This exer cise targets the upper abdominals Lie on an exercise mat and bend your knees as shown Place your hands near the
13. cnemius back of calf H Quadriceps front of thigh P Deltoid shoulder 40 EXERCISE j _ WEIGHT SETS REPS Date rr aa cma ans Ne VEMM MEM EINE MEAM MM E Pie MEME TUESDAY AEROBIC EXERCISE Date WEDNESDAY EXERCISE weem sers REPS Date DNE 2 Nan O EE MM THURSDAY AEROBIC EXERCISE Date FRIDAY 9 sers REPS er CMM eee Rs TE NIMM a e THAMKNWIE ee TM KE MINE IM SINE 2 a NIME SNNE NEMINEM Make photocopies of this page for scheduling and recording your workouts 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 pre pared to give the following information when calling 1 The MODEL NUMBER of the product WEBE10560 2 The NAME of the product WEIDER 133 Training System 3 The SERIAL NUMBER of the product see the front cover of this manual 4 The KEY NUMBER and DESCRIPTION of the part s see the PART LIST EXPLODED
14. d service cen ters with all freight and other transportation charges prepaid accompanied 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 products used for commercial or rental pur poses or 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 con nection with the use or performance of the product or damages with respect to any economic loss loss of property loss of revenues or profits 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 inci dental or consequential damages Accordingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to you This warranty gives you specific legal rights
15. e to more difficult exercises too quickly The intensity of each exercise can be varied by changing the position of your hands on the abdominal trainer handles The lower your hands are positioned the more difficult the exercise will be xercise proper form is important As you perform each repetition use your abdominal muscles to pull yourself up allowing the abdominal 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 utes of stretching See SUGGESTED STRETCHES on page 15 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 immediately and begin cooling down 11 Intermediate Exercises Cont 6 Raised knee Oblique Crunch This exer cise focus es 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 repetitions Advanced Exercises The following exercises are designed to further improve your strength tone and flexibility Re
16. ended leg Reach toward your toes as faras possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean for ward and move your hips toward the wall Hold for 15 counts then relax Repeat 3 times for each leg To cause further stretching of the achilles tendons bend your back leg as well Sireicnes Caives acniiies tendons and ankles 4 Quadriceps Stretch With one hand against a wall for balance reach back and grasp one foot with your other hand Bring your heel as close to your buttocks as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Quadriceps and hip muscles 5 Inner Thigh Stretch Sit with the soles of your feet together and your knees out ward Pull your feet toward your groin area as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Quadriceps and hip muscles 1R 7 PERSONALIZING YOUR EXERCISE PROGRAM We have not specified an exact length of time for each workout or a specific number of repetitions or sets for each exercise It is very important to avoid overdoing it during the first few months of your exer cise program and to progress at your own pace If you experience pain or dizziness at
17. he muscle chart on page 18 to find the locations of the muscles The repetitions in each set should be performed smoothly and without pausing The exertion stage of each repetition should last about half as long as the return stage Proper breathing is also important Exhale during the exertion stage of each repetition and inhale during the return stroke never hold your 16 nl EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS e Muscle Bullding In order to increase the size and strength of your muscles you must push your muscles to a high per centage of their capacity You must also progressively increase the intensity of your exercise so that your muscles will continually adapt and grow Each individ ual exercise can be tailored to the proper intensity level by changing the amount of weight used or the number of repetitions or sets performed A repeti tion is one complete cycle of an exercise such as one sit up A set is a series of repetitions performed consecutively The proper amount of weight for each exercise depends upon the individual user It is up to you to gauge your limits Select the amount of weight that you think is right for you Begin with 3 sets of 8 repeti tions for each exercise that you perform Rest for 3 minutes after each set When you can complete 3 sets of 12 repetitions without difficulty increase the amount of weight e Toning To tone your muscles you must push your muscles to
18. member to stretch for a few minutes before you begin 661 Peine ss 7 n This exer cise is for the upper abdominals Straighten your legs and raise them as shown Curl up to about a 45 angle and then lower your self to the starting position Keep your legs raised throughout the exercise Complete 10 to 15 repeti tions 12 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 intermediate exercises Remember to stretch for a few minutes before you begin 4 Raised knee Crunch with Knees Held to Chest This exer cise focuses on the upper abdominals Lie on an 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 through out 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 exer cise targets the lower abdominals The starting position is shown in photograph 5a Curl up to about a 45 angle bringing your knees toward your chest at the same time then return to the start ing position Perform 10 to 15 repeti tions Atha 0 ov Advanced Exercises Cont Expert Exercises 8 Advanced Raised k
19. nee Crunch The expert exercises should be done only after you can comfortably perform the advanced exercises tion Complete 10 to 15 repetitions alternating legs wiin eacn repetition return to the starting posi tion Complete 10 to 15 repetitions w This exer cise focuses 10 Bicycle Ab Crunch on the lower abdominals This exercise Straighten focuses on your legs the lower and hold abdominals them just off Straighten the floor as your legs shown in and hold photograph them just off 8a Curl up the floor as to about a shown in 45 angle photograph bringing your 10a Curl up knees to about a toward your 45 angle chest as bending one shown in knee and photograph raising it as 8b then shown in return to the photograph starting position Complete 10 to 15 repetitions 10b then return to the 9 Advanced Oblique Leg Crunch starting posi T ic avar FSK b cise targets the oblique 11 Jackknife abdominals Straighten This exercise your legs targets the and hold lower abdom them just off inals the floor as Straighten shown in your legs and photograph hold them 9a Curl up just off the to about a floor as 45 angle shown in bending your photograph knees and 11a Curl up bringing to about a them to the 45 angle side as raising both shown in legs as photograph shown in 9b then photograph return to the starting position Complete 10 to 15 rep 11b then etiti
20. ons alternating sides with each repetition Expert Exercises Cont 12 Reverse Trunk This exer cise focuses on the oblique abdominals Straighten your legs and raise them as shown in photograph 12a Curl up to about a 45 angle This ts the starting posi tion Lower your legs to the side as shown in photograph 12b then return to the starting position Complete 10 to 15 rep etitions alternating sides with each repetition 13 Scissors This exer cise focuses on the upper and lower abdominals Hold your legs in the position shown in photograph 13a Curl up to about a 45 angle This is the starting posi tion Cross your ankles as shown in photograph 13b then return to the starting posi tion Complete 10 to 15 repetitions alternately cross ing the right ankle above the left and then the left ankle above the right SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right Move slowly as you stretch never bounce 1 Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips Allow your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your ext
21. s a day Used as part of a fitness program that includes a proper diet the WEIDER 133 will help you to look Weight Rests Backrest Support Seal Rod 7 H Frame Leg Lever p Weight Tube gt tu q ABDOMINAL Weight Stop IM TRAINER Barbell Headrest Dumbbells Barbell Collar WEIGHT SET ASSEMBLY Before beginning assembly carefully read the e As you assemble this product make sure that all following Information and Instructions parts are oriented as shown in the drawings Place all parts in a cleared area and remove the THE FOLLOWING TOOLS NOT INCLUDED ARE packing materials do not dispose of the packing REQUIRED FOR ASSEMBLY materials until assembly is completed Two 2 adjustable wrenches Read each assembly step before you begin Ju e One 1 standard screwdriver a E For help identifying the small parts used in assembly use the PART IDENTIFICATION e One 1 rubber mallet HF CHART attached at the center of this manual Note Some small parts may have been pre e Lubricant such as grease or petroleum jelly attached for shipping purposes If a part is not in and soapy water will also be needed the parts bag check to see if it has been pre attached Assembly will be more convenient if you have the following tools A socket set a set of open end or Tighten all parts as you assemble them unless closed end wrenches or a set of ratchet wrenches instructed
22. upper ends 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 exer cise focuses on the lower abdominals This exer cise 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 exer cise 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 repeti tions change your knees to the opposite side and then perform another 5 to 7 repetitions The abdominal trainer offers a variety of exer cises that shape your upper abdomi nals oblique abdominals and lower abdominals The photographs on pages 11 through 14 of this man ual show the correct form for each exercise Note We recommend that you lie on an exercise mat not included while using the abdominal trainer Oblique Abdominals Abdominals 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 advanc
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