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Vitalmaxx LS-101 - Z07637 Manual

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19 EN
Side Crunch A
Training for side and anterior abdominal muscles
1. Attach the strap to the large bar.
2. Sit down cross-legged.
3. Place the small bar on the middle of your right thigh.
4. Place your right arm over the large bar and grip the small
bar.
5. Hold the side of the large bar with your left hand.
6. EXERCISE: Lean your upper body to the right and push
the bars together as you do this. Then straighten your up-
per body again. Repeat.
7. Switch to your left side and repeat the exercise as often as
on the right side.
Side Crunch B
Training for side abdominal muscles – arms
1. Attach the strap to the large bar.
2. Place the device down with the small bar on the fl oor.
3. Sit down on the fl oor, place your right arm over the large
bar and place your right hand fl at on the fl oor.
4. Bend your left leg and place your foot fl at on the fl oor.
Place your right leg on the fl oor bent at an angle, with your
right foot under your left knee.
5. Place your left hand on your neck.
6. EXERCISE: Lean your upper body to the right, bend your
right arm and push the bars together as you do this. Then
push your upper body back up again. Repeat.
7. Switch to your left side and repeat the exercise as often as
on the right side.
Abdominal Bend
Training for stomach – back
1. Attach the strap to the large bar.
2. Sit down cross-legged.
3. Place the small bar on both thighs.
4. Lean your chest against the large bar.
5. Grip the round section of the small bar with both hands.
6. EXERCISE: Bend the upper body forwards and push
down the large bar as you do this. Then straighten your
upper body again. Repeat.
… 19 …


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