Trojan SIT UP 100 BENCH User Manual Download

Page: 10 / 20

1475-10

START POSITION

SIT-UPS

FINISH POSITION

4. DOUBLE TRUNK CRUNCH

( Develops Lower Abdominals)

• Lie

ﬂ

at on back with hands

behind head.

• Hook feet behind rollers.

• Exhale with bringing head toward

knees, pulling against feet as you

“crunch” the abdominal muscles

• Inhale while leaning back to

starting position.

5. BENT KNEE BICYCLING

(Develops Lower Abdominals)

• Lie

ﬂ

at on back.

• Reach behind head to hold hand-

les or reach forward to grasp

board at buttock level.

• Raise hips and extend legs into air

(similar to bent leg raise position)

• Bend legs at knees and “pedal”

vigorously, bringing knees as close

to chest as possible.

(NOTE For maximum bene

ﬁ

t, use ankle weights.)

6. SIT-UP WITH TRUNK TWIST

(Strengthens External Oblique & Abdominals)

• Hook feet behind foot rollers, lie

completely back.

• Place hands behind head, rest chin

on chest.

• Exhale while pulling body for-

ward, and twist left.

• Inhale while returning to starting

position.

• Repeat, this time twisting to the

right.

SETTING UP A PROGRAM

LEG RAISES

NOTE

Bent Leg Raises are easier for beginners. The straighter the legs are kept the more dif

ﬁ

cult and bene

ﬁ

cial the exercise.

START POSITION

SIT-UPS

FINISH POSITION

7. BENT KNEE SIDE LEG RAISE

(Bene

ﬁ

ts Waist & Outer Thighs)

• Lie on right side, grasping board

for support.

• Point toes, keeping legs straight.

• Inhale while raising left leg as high

as possible.

• Bend leg at knee as needed to

complete exercise; don’t bend

body at waist.

• Exhale while returning to starting

position (20 or more repetitions).

• Reverse position and raise right

leg.

1475-10

START POSITION

SIT-UPS

FINISH POSITION

4. DOUBLE TRUNK CRUNCH

( Develops Lower Abdominals)

• Lie

ﬂ

at on back with hands

behind head.

• Hook feet behind rollers.

• Exhale with bringing head toward

knees, pulling against feet as you

“crunch” the abdominal muscles

• Inhale while leaning back to

starting position.

5. BENT KNEE BICYCLING

(Develops Lower Abdominals)

• Lie

ﬂ

at on back.

• Reach behind head to hold hand-

les or reach forward to grasp

board at buttock level.

• Raise hips and extend legs into air

(similar to bent leg raise position)

• Bend legs at knees and “pedal”

vigorously, bringing knees as close

to chest as possible.

(NOTE For maximum bene

ﬁ

t, use ankle weights.)

6. SIT-UP WITH TRUNK TWIST

(Strengthens External Oblique & Abdominals)

• Hook feet behind foot rollers, lie

completely back.

• Place hands behind head, rest chin

on chest.

• Exhale while pulling body for-

ward, and twist left.

• Inhale while returning to starting

position.

• Repeat, this time twisting to the

right.

SETTING UP A PROGRAM

LEG RAISES

NOTE

Bent Leg Raises are easier for beginners. The straighter the legs are kept the more dif

ﬁ

cult and bene

ﬁ

cial the exercise.

START POSITION

SIT-UPS

FINISH POSITION

7. BENT KNEE SIDE LEG RAISE

(Bene

ﬁ

ts Waist & Outer Thighs)

• Lie on right side, grasping board

for support.

• Point toes, keeping legs straight.

• Inhale while raising left leg as high

as possible.

• Bend leg at knee as needed to

complete exercise; don’t bend

body at waist.

• Exhale while returning to starting

position (20 or more repetitions).

• Reverse position and raise right

leg.

1475-10

START POSITION

SIT-UPS

FINISH POSITION

4. DOUBLE TRUNK CRUNCH

( Develops Lower Abdominals)

• Lie

ﬂ

at on back with hands

behind head.

• Hook feet behind rollers.

• Exhale with bringing head toward

knees, pulling against feet as you

“crunch” the abdominal muscles

• Inhale while leaning back to

starting position.

5. BENT KNEE BICYCLING

(Develops Lower Abdominals)

• Lie

ﬂ

at on back.

• Reach behind head to hold hand-

les or reach forward to grasp

board at buttock level.

• Raise hips and extend legs into air

(similar to bent leg raise position)

• Bend legs at knees and “pedal”

vigorously, bringing knees as close

to chest as possible.

(NOTE For maximum bene

ﬁ

t, use ankle weights.)

6. SIT-UP WITH TRUNK TWIST

(Strengthens External Oblique & Abdominals)

• Hook feet behind foot rollers, lie

completely back.

• Place hands behind head, rest chin

on chest.

• Exhale while pulling body for-

ward, and twist left.

• Inhale while returning to starting

position.

• Repeat, this time twisting to the

right.

SETTING UP A PROGRAM

LEG RAISES

NOTE

Bent Leg Raises are easier for beginners. The straighter the legs are kept the more dif

ﬁ

cult and bene

ﬁ

cial the exercise.

START POSITION

SIT-UPS

FINISH POSITION

7. BENT KNEE SIDE LEG RAISE

(Bene

ﬁ

ts Waist & Outer Thighs)

• Lie on right side, grasping board

for support.

• Point toes, keeping legs straight.

• Inhale while raising left leg as high

as possible.

• Bend leg at knee as needed to

complete exercise; don’t bend

body at waist.

• Exhale while returning to starting

position (20 or more repetitions).

• Reverse position and raise right

leg.

1475-10

START POSITION

SIT-UPS

FINISH POSITION

4. DOUBLE TRUNK CRUNCH

( Develops Lower Abdominals)

• Lie

ﬂ

at on back with hands

behind head.

• Hook feet behind rollers.

• Exhale with bringing head toward

knees, pulling against feet as you

“crunch” the abdominal muscles

• Inhale while leaning back to

starting position.

5. BENT KNEE BICYCLING

(Develops Lower Abdominals)

• Lie

ﬂ

at on back.

• Reach behind head to hold hand-

les or reach forward to grasp

board at buttock level.

• Raise hips and extend legs into air

(similar to bent leg raise position)

• Bend legs at knees and “pedal”

vigorously, bringing knees as close

to chest as possible.

(NOTE For maximum bene

ﬁ

t, use ankle weights.)

6. SIT-UP WITH TRUNK TWIST

(Strengthens External Oblique & Abdominals)

• Hook feet behind foot rollers, lie

completely back.

• Place hands behind head, rest chin

on chest.

• Exhale while pulling body for-

ward, and twist left.

• Inhale while returning to starting

position.

• Repeat, this time twisting to the

right.

SETTING UP A PROGRAM

LEG RAISES

NOTE

Bent Leg Raises are easier for beginners. The straighter the legs are kept the more dif

ﬁ

cult and bene

ﬁ

cial the exercise.

START POSITION

SIT-UPS

FINISH POSITION

7. BENT KNEE SIDE LEG RAISE

(Bene

ﬁ

ts Waist & Outer Thighs)

• Lie on right side, grasping board

for support.

• Point toes, keeping legs straight.

• Inhale while raising left leg as high

as possible.

• Bend leg at knee as needed to

complete exercise; don’t bend

body at waist.

• Exhale while returning to starting

position (20 or more repetitions).

• Reverse position and raise right

leg.

1475-10

START POSITION

SIT-UPS

FINISH POSITION

4. DOUBLE TRUNK CRUNCH

( Develops Lower Abdominals)

• Lie

ﬂ

at on back with hands

behind head.

• Hook feet behind rollers.

• Exhale with bringing head toward

knees, pulling against feet as you

“crunch” the abdominal muscles

• Inhale while leaning back to

starting position.

5. BENT KNEE BICYCLING

(Develops Lower Abdominals)

• Lie

ﬂ

at on back.

• Reach behind head to hold hand-

les or reach forward to grasp

board at buttock level.

• Raise hips and extend legs into air

(similar to bent leg raise position)

• Bend legs at knees and “pedal”

vigorously, bringing knees as close

to chest as possible.

(NOTE For maximum bene

ﬁ

t, use ankle weights.)

6. SIT-UP WITH TRUNK TWIST

(Strengthens External Oblique & Abdominals)

• Hook feet behind foot rollers, lie

completely back.

• Place hands behind head, rest chin

on chest.

• Exhale while pulling body for-

ward, and twist left.

• Inhale while returning to starting

position.

• Repeat, this time twisting to the

right.

SETTING UP A PROGRAM

LEG RAISES

NOTE

Bent Leg Raises are easier for beginners. The straighter the legs are kept the more dif

ﬁ

cult and bene

ﬁ

cial the exercise.

START POSITION

SIT-UPS

FINISH POSITION

7. BENT KNEE SIDE LEG RAISE

(Bene

ﬁ

ts Waist & Outer Thighs)

• Lie on right side, grasping board

for support.

• Point toes, keeping legs straight.

• Inhale while raising left leg as high

as possible.

• Bend leg at knee as needed to

complete exercise; don’t bend

body at waist.

• Exhale while returning to starting

position (20 or more repetitions).

• Reverse position and raise right

leg.

1475-10

START POSITION

SIT-UPS

FINISH POSITION

4. DOUBLE TRUNK CRUNCH

( Develops Lower Abdominals)

• Lie

ﬂ

at on back with hands

behind head.

• Hook feet behind rollers.

• Exhale with bringing head toward

knees, pulling against feet as you

“crunch” the abdominal muscles

• Inhale while leaning back to

starting position.

5. BENT KNEE BICYCLING

(Develops Lower Abdominals)

• Lie

ﬂ

at on back.

• Reach behind head to hold hand-

les or reach forward to grasp

board at buttock level.

• Raise hips and extend legs into air

(similar to bent leg raise position)

• Bend legs at knees and “pedal”

vigorously, bringing knees as close

to chest as possible.

(NOTE For maximum bene

ﬁ

t, use ankle weights.)

6. SIT-UP WITH TRUNK TWIST

(Strengthens External Oblique & Abdominals)

• Hook feet behind foot rollers, lie

completely back.

• Place hands behind head, rest chin

on chest.

• Exhale while pulling body for-

ward, and twist left.

• Inhale while returning to starting

position.

• Repeat, this time twisting to the

right.

SETTING UP A PROGRAM

LEG RAISES

NOTE

Bent Leg Raises are easier for beginners. The straighter the legs are kept the more dif

ﬁ

cult and bene

ﬁ

cial the exercise.

START POSITION

SIT-UPS

FINISH POSITION

7. BENT KNEE SIDE LEG RAISE

(Bene

ﬁ

ts Waist & Outer Thighs)

• Lie on right side, grasping board

for support.

• Point toes, keeping legs straight.

• Inhale while raising left leg as high

as possible.

• Bend leg at knee as needed to

complete exercise; don’t bend

body at waist.

• Exhale while returning to starting

position (20 or more repetitions).

• Reverse position and raise right

leg.

1475-10

START POSITION

SIT-UPS

FINISH POSITION

4. DOUBLE TRUNK CRUNCH

( Develops Lower Abdominals)

• Lie

ﬂ

at on back with hands

behind head.

• Hook feet behind rollers.

• Exhale with bringing head toward

knees, pulling against feet as you

“crunch” the abdominal muscles

• Inhale while leaning back to

starting position.

5. BENT KNEE BICYCLING

(Develops Lower Abdominals)

• Lie

ﬂ

at on back.

• Reach behind head to hold hand-

les or reach forward to grasp

board at buttock level.

• Raise hips and extend legs into air

(similar to bent leg raise position)

• Bend legs at knees and “pedal”

vigorously, bringing knees as close

to chest as possible.

(NOTE For maximum bene

ﬁ

t, use ankle weights.)

6. SIT-UP WITH TRUNK TWIST

(Strengthens External Oblique & Abdominals)

• Hook feet behind foot rollers, lie

completely back.

• Place hands behind head, rest chin

on chest.

• Exhale while pulling body for-

ward, and twist left.

• Inhale while returning to starting

position.

• Repeat, this time twisting to the

right.

SETTING UP A PROGRAM

LEG RAISES

NOTE

Bent Leg Raises are easier for beginners. The straighter the legs are kept the more dif

ﬁ

cult and bene

ﬁ

cial the exercise.

START POSITION

SIT-UPS

FINISH POSITION

7. BENT KNEE SIDE LEG RAISE

(Bene

ﬁ

ts Waist & Outer Thighs)

• Lie on right side, grasping board

for support.

• Point toes, keeping legs straight.

• Inhale while raising left leg as high

as possible.

• Bend leg at knee as needed to

complete exercise; don’t bend

body at waist.

• Exhale while returning to starting

position (20 or more repetitions).

• Reverse position and raise right

leg.

1475-10

START POSITION

SIT-UPS

FINISH POSITION

4. DOUBLE TRUNK CRUNCH

( Develops Lower Abdominals)

• Lie

ﬂ

at on back with hands

behind head.

• Hook feet behind rollers.

• Exhale with bringing head toward

knees, pulling against feet as you

“crunch” the abdominal muscles

• Inhale while leaning back to

starting position.

5. BENT KNEE BICYCLING

(Develops Lower Abdominals)

• Lie

ﬂ

at on back.

• Reach behind head to hold hand-

les or reach forward to grasp

board at buttock level.

• Raise hips and extend legs into air

(similar to bent leg raise position)

• Bend legs at knees and “pedal”

vigorously, bringing knees as close

to chest as possible.

(NOTE For maximum bene

ﬁ

t, use ankle weights.)

6. SIT-UP WITH TRUNK TWIST

(Strengthens External Oblique & Abdominals)

• Hook feet behind foot rollers, lie

completely back.

• Place hands behind head, rest chin

on chest.

• Exhale while pulling body for-

ward, and twist left.

• Inhale while returning to starting

position.

• Repeat, this time twisting to the

right.

SETTING UP A PROGRAM

LEG RAISES

NOTE

Bent Leg Raises are easier for beginners. The straighter the legs are kept the more dif

ﬁ

cult and bene

ﬁ

cial the exercise.

START POSITION

SIT-UPS

FINISH POSITION

7. BENT KNEE SIDE LEG RAISE

(Bene

ﬁ

ts Waist & Outer Thighs)

• Lie on right side, grasping board

for support.

• Point toes, keeping legs straight.

• Inhale while raising left leg as high

as possible.

• Bend leg at knee as needed to

complete exercise; don’t bend

body at waist.

• Exhale while returning to starting

position (20 or more repetitions).

• Reverse position and raise right

leg.

START POSITION

END POSITION

4. DOUBLE TRUNK CRUNCH

(Develops Lower Abdominals)
•

Lie ﬂat on back with hands

behind head

• Hook feet behind rollers

• Exhale with bringing head

toward knees, pulling against

feet as you “crunch” the

abdominal muscles

• Inhale while leaning back to

starting position

5. BENT KNEE BICYCLING

(Develops Lower Abdominals)
•

Lie ﬂat on back

• Reach behind head to hold

handles or reach forward to

grasp board at buttock level

• Extend legs into air (similar to

bent leg raise position)

• Bend legs at knees and “pedal”

vigorously, bringing knees as

close to chest as possible

(NOTE: For maximum benefit,

use ankle weights)

6. SIT-UP WITH TRUNK TWIST

(Strengthens External Oblique &

Abdominals)
• Hook feet behind foot rollers,

lie completely back

• Place hands behind head, rest

chin on chest

• Exhale while lifting body

forward, and twist left

• Inhale while returning to

starting position

• Repeat, this time twisting to

the right

7. BENT KNEE SIDE LEG RAISE

(Benefits Waist & Outer Thighs)

• Lie on right side, grasping board

for support

• Point toes, keeping legs straight.

• Inhale while raising left leg as

high as possible

• Bend leg at knee as needed to

complete exercise; don’t

bend body at waist

• Exhale while returning to

starting position

• Reverse position and raise right

leg.

SETTING UP AN EXERCISE PROGRAM

Summary of Contents for SIT UP 100 BENCH

Page 1: ...MUMUSER WEIGHT 100KG ADJUSTABLE LEGPOSITION STRENGTH TONING Visit facebook com trojanhealth www trojanhealth co za www instagram com trojanhealth CAUTION READ ALL PRECAUTIONS AND INSTRUCTIONS IN THIS MANUAL BEFORE USING THIS EQUIPMENT KEEP THIS MANUAL FOR FUTURE REFERENCE ...

Page 2: ...____ 8 Setting Up An Exercise Program________________________________ 9 Exercise Instructions _________________________________________ 13 Fitness Tips Techniques _____________________________________ 15 Conditioning Guidelines _______________________________________ 16 Warm Up Cool Down________________________________________ 17 Maintenance _________________________________________________ 18 2 Y...

Page 3: ...immediately and consult your physician To avoid muscular pain and strain begin each workout by stretching and warming up and end each session by cooling down and stretching PROPER USAGE Do not use the equipment in any way other than as designed or intended by the manufacturer It is imperative that Trojan equipment is used properly to avoid injury Injuries may result from exercising improperly or e...

Page 4: ...ROJAN 0861 876526 to arrange a repair Customers residing outside South Africa can contact us on 27 10 206 4405 OPERATING WARNINGS It is the purchaser s responsibility to instruct all users as to the proper operating procedures of all Trojan equipment Keep children away from all moving parts Parents must provide close supervision of children if the equipment is used in the presence of children Do n...

Page 5: ...ur physical and mental health Too often our busy lifestyles limit our time and opportunity to exercise The Trojan Sit Up 100 Bench provides a convenient and simple method to begin your assault on getting your body in shape and achieving a healthier lifestyle Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Incline Stabilizer Bar Back R...

Page 6: ...bilizer Bar 1 6 Washer 3 8 x 19 mm 2 7 Knob 2 8 Hex Bolt 3 8 x 2 1 4 1 9 Up Crossbar 1 10 Adjustment Crossbar 1 11 Foam Roll 4 12 Round Cap 1 4 13 Round End Cap 38 mm 4 NOTE The described parts are all you need to assemble this bench Before starting assembly please check the hardware packing to make sure they are included ...

Page 7: ...7 EXPLODEDDRAWING 10 EXPLODED DRAWING Before starting assembly please check the hardware packing to make sure they are included ...

Page 8: ...ossbar 10 STEP 5 Slide Upper Crossbar 9 through Support Leg 4 STEP 6 Slide 1 Round Cap 12 on Upper Crossbar 6 one on either side of Support Leg 4 STEP 7 Attach Foam Roll 11 on Upper Crossbar 9 and Adjustment Crossbar 10 3 ASSEMBLY STEP STEP 01 Fasten Back Rest 2 to Main Frame 1 with four Back Rest Mounting Hardware 3 STEP 02 Connect Support Leg 4 to Main Frame 1 with one 3 8 x 2 1 4 Hex Bolt 8 3 8...

Page 9: ...en a chance to recover for subsequent workouts For example after exercising abdominal muscles you could do an upper body exercise START POSITION SIT UPS FINISH POSITION 1 SIT UP Strengthens Upper Abdominals Hook feet behind lower foot hold Exhale while pulling body forward Concentrate on pulling stomach in during upward motion Inhale while leaning back to starting position 2 SINGLE LEG RAISE Devel...

Page 10: ...es and pedal vigorously bringing knees as close to chest as possible NOTE For maximum beneﬁt use ankle weights 6 SIT UP WITH TRUNK TWIST Strengthens External Oblique Abdominals Hook feet behind foot rollers lie completely back Place hands behind head rest chin on chest Exhale while pulling body for ward and twist left Inhale while returning to starting position Repeat this time twisting to the rig...

Page 11: ... grasp board at buttock level Point toes keeping legs straight Inhale while raising both legs as high as possible Bend legs at knees as needed to complete exercise don t bend body at waist Exhale while returning to starting position 10 SINGLE BACK LEG RAISE Develops Lower Back Hips Lie face down Reach forward to hold handles Point toes keeping legs straight Inhale while extending left leg as high ...

Page 12: ...the pectorals together 13 DECLINE DUMBBELL FLYS Works Lower Chest Pectorals Expands Rib Cage Lie ﬂat on back head pointing towards ﬂoor with feet hooked behind rollers Extend arms upward holding a dumbbell in each hand Turn hands so that palms face inward Keeping arms locked straight at elbows inhale and slowly lower weights as far as possible Bring weights slowly up to original position while exh...

Page 13: ...le injury It is advisable to do a few stretching exercises as shown below Each stretch should be held for approximately 30 seconds do not force or jerk your muscles into a stretch If it hurts STOP This is the stage where you put the effort in After regular use the muscles in your upper body will become stronger Work at your own pace but it is very important to maintain a steady tempo throughout Th...

Page 14: ...NG To tone muscle while on your Trojan Sit Up 100 Bench you will need to have the resistance set quite high This will put more strain on our leg muscles and may mean you cannot train for as long as you would like If you are also trying to improve your fitness you need to alter your training program You should train as normal during the warm up and cool down phases but towards the end of the exerci...

Page 15: ... which helps get rid of and keep off the excess fat that our bodies can store weight training is an essential part of the exercise routine process Weight training helps tone build and strengthen muscle If you are working above your target zone you may want to do a lesser amount of reps Always consult your physician before beginning any exercise program MUSCLE CHART The exercise routine that is per...

Page 16: ...r age and condition EXERCISE INTENSITY To maximise the benefits of exercising it is important to exercise with the proper intensity The proper intensity level can be found by using your heart rate as a guide For effective aerobic exercise your heart rate should be maintained at a level between 65 and 85 of your maximum heart rate as you exercise This is known as your target zone You can find your ...

Page 17: ...s Allow your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts and 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 extended leg Reach toward your toes as far as possible Hold for 15 counts a...

Page 18: ...eights slowly up to original position while exhaling and squeezing the pectorals together Upholstered pad with pillow for total comfort The unique folding design for easy storage 8 STORAGE INSTRUCTION MAINTENANCE CLEANING The Trojan Sit Up 100 Bench can be cleaned with a soft cloth and mild detergent Do not use abrasives or solvents on plastic parts STORAGE Keep the Trojan Sit Up 100 Bench in a cl...

Page 19: ...turer in respect of any injury loss or damage direct indirect or consequential arising out of the use of or inability to use this product and whether or not occasioned by the Manufacturer s negligence or any act or omission on its part PROOF OF PURCHASE Any claim in terms of the warranty must be supported by a proof of purchase or a warranty number Warranty numbers can be issued through contacting...

Page 20: ...r home on an agreed date and time Note Should you live in an outlying area or outside South Africa it may be necessary to return the product to the store nearest to you Our service operator will advise you of your repair procedure COST OF REPAIRS UNDER WARRANTY Any items still under warranty will be repaired free of charge as long as it complies with the terms and conditions of the warranty refer ...

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Trojan SIT UP 100 BENCH, User Manual

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