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TRAINING
BEGINNER LEVEL:
Warm up with a series of 10 reps. Rest for 30 seconds. Start again with a series of 12 reps.
Rest for 30 seconds. Start again with a series of 15 reps.
Rest for 30 seconds to 1 minute before moving on to the next exercise. Do 3 exercises from the list below.
INTERMEDIARY LEVEL:
Warm up with a series of 12 reps. Rest for 10 to 15 seconds. Then 15 reps. Rest less than 10 seconds. Series of 15 reps. Slow down for the
last 5 reps concentrating on contraction. For the last 5 reps, remain in high position (abdominals contracted) for 5 seconds.
Rest for 30 seconds to 1 minute before moving on to the next exercise. Do 3 exercises from the list below.
ADVANCED LEVEL:
Warm up with a series of 15 reps. Rest 10 seconds.
A second series of 15 reps. For the last 5 reps, stay in high position for 5 seconds, then return very slowly to the initial position braking the
descent (count 5 seconds to return to the initial position). 15 seconds’ rest.
A third series of 20 reps the last 5 of which in maximum contraction (block in high position, return controlling the descent), 15 seconds’ rest.
Do maximum exercises in the last series. Do as many reps as possible carrying out the exercise completely and contracting the abdominals.
30 seconds’ rest.
Go on to the next exercise. Do 3 exercises from the list below.
EXERCISES
If you are not used to regular exercise, stay at beginner level for the first 3 to 4 weeks.
Breath out during effort and breath in when returning to the start position. You should therefore be breathing out when contracting your
abdominals and out when releasing them. Fit your breathing rate to the speed of your exercise so you do not get out of breath.
Vary the order of your exercises so your muscles do not become accustomed to a given rhythm and sequence.
DECATHLON guarantees this product under normal conditions of use, for 5 years starting on the date of purchase, attested by the date on the
sales slip.
DECATHLON’S obligation in compliance with this warranty is limited to the product’s replacement or repair, at DECATHLON’S convenience.
All the products for which the warranty is applicable, shall be accepted by DECATHLON in one of its authorized service centers, sent postage paid
together with the proof of purchase.
This warranty cannot be applied in the following cases:
• Damage caused during transport
• Misuse or abnormal use
• Repairs done by people not authorized by DECATHLON
• The commercial use of the product concerned
This trade warranty does not exclude the legal guarantee(s) applicable according to countries
and/or provinces.
DECATHLON
- 4 BOULEVARD DE MONS - BP299 -
- 59665 VILLENEUVE D’ASCQ - France -
TRADE WARRANTY
CRUNCH (FOLDED CONTRACTION)
Isolates the upper part of the abdominal muscles.
To start, keep your head on the headrest and lie
flat on your back, bend the legs slightly and hold
the AB. Slowly lift your head and shoulders from
the ground and bow your chest until your shoul-
ders no longer touch the floor. Pause. Exhale while
lifting your chest and contracting your muscles.
Inhale while coming back down to the floor.
INVERSED CRUNCH (FOLDED CONTRAC-
TION)
Isolates the lower part of the abdominal muscles.
In the same starting position as for the CRUNCH
(folded contraction), hold the AB without clen-
ching; in this exercise, you shall use it as a pen-
dulum and stabilizer. Keep your legs slightly bent
and exhale while working, gently lift your legs and
your basin until your knees are above your chest.
Pause. Inhale while bringing them back down to
the initial position.
Start again.
OBLIQUE LIFT
Isolates the oblique muscles located on the sides
under the ribs.
While keeping the head on the headrest, your
knees are bent and turned to one side, gently lift
your head and shoulders, bow your chest front-
ward until your shoulders no longer touch the
floor. Exhale and contract your abdominal muscles
while lifting, inhale while descending. Start again.
Change sides after having finished a series.
CRUNCH (FOLDED CONTRACTION)
COMPLETE
At the same time works the upper and lower abdo-
minal muscles, combining the movements of
CRUNCH and INVERSED CRUNCH. Still in the
same starting position, keeping your knees bent as
in the INVERSED CRUNCH, exhale and lift them
gently up to your chest. At the same time, lift your
shoulders from the ground as in the first CRUNCH
exercise. Inhale while descending simultaneously
the upper and lower parts of your body up to the
initial position. Start again.
Place your AB 140 in Push-Up position.
Bend your knees and do 5 to 10 reps.
You can carry out the same exercise with your legs
stretched.
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