Weider 004005 User Manual

Model No. 004005

CAUTION

Read all precautions and instruc­tions in this manual before using
this equipment. Save this manual
for future reference.

ATTENTION

Lisez toutes les précautions et les
instructions contenues dans ce
manuel avant d’utiliser cet appa­reil. Gardez ce manuel pour vous y
référer ultérieurement.

®

USER’S MANUAL . . . . . . . . . . . . .Pg. 3

MANUEL DE L’UTILISATEUR . . .Pg. 9

PN 218559

Gen. Vert. Warn.

EN

IT

GR

Warning Decal

The warning decal shown below has been placed on
your CRUNCH TRAINER. If the decal is missing, or if
it is not legible, please call our Customer Service
Department at 08457 089 009 to order a free replace­ment decal.

Autocollant d’Avertissement

L’autocollant d’avertissement illustré ci-dessus est collé
sur le CRUNCH TRAINER.

2

M

odel No. 004005

Before You Begin

QUESTIONS?

As a manufacturer, we are committed to providing
complete customer satisfaction. If you have ques­tions, or if there are missing or damaged parts,
please call:

08457 089 009

Or write:
ICON Health & Fitness, Ltd.
Unit 4, Revie Road Industrial Estate
Beeston
Leeds, LS11 8JG
UK

Congratulations for purchasing the innovative CRUNCH
TRAINER from WEIDER
designed to shape your upper abs, obliques, and lower abs
to give you a firm, flat stomach, in only minutes a day.
The unique CRUNCH TRAINER supports your head and
neck as you exercise, and helps you maintain correct form
for maximum results. Used as part of a fitness program
that includes regular aerobic exercise and a proper diet,
the CRUNCH TRAINER will help you to look better, feel
better, and enjoy the benefits of better fitness.

Before you use the WEIDER®CRUNCH TRAINER,
please read this manual carefully.

to view the included training materials.

If you have additional questions, please call our
Customer Service Department at 08457 089 009. To help
us assist you, please note the product model number and
serial number before calling. The model number is

004005.

®

. The CRUNCH TRAINER is

In addition, be sure

Email: [e-mail]

Important Precautions

• Use the CRUNCH TRAINER 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

Keep your

•

If you feel faint, dizzy

•
any time during exercise, stop immediately
and begin cooling down.

• Read all instructions before you use the
CRUNCH
any exercise 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 injury or property damage
sustained by or through the use of this product.

hips slightly

head on the headr

TRAINER. Before you begin this or

.

est as you exercise.

t of breath at

shor

, or

Setting Up the CRUNCH TRAINER

The CRUNCH TRAINER is shipped in the compact
storage position. No assembly is necessary. Follow the
simple steps below to set up the CRUNCH TRAINER.

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
handle in the
same way

-

.

1

2

Locking Pin

3

How to Use the CRUNCH TRAINER

Suggested Stretches

The CRUNCH
TRAINER
offers a variety
of exercises
that shape your
upper abdomi­nals, oblique
abdominals,
and lower
abdominals.
The pho­tographs in this manual show the correct form for each
exercise.

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
advance to more difficult exercises too quickly. The
intensity of each exercise can be varied by changing the
position of your hands on the CRUNCH TRAINER
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
CRUNCH TRAINER to “roll” with you.
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 minutes
of stretching. Remember to keep plenty of water nearby
as you exercise, and drink periodically to avoid dehy­dration. If you feel faint, dizzy

any time during exercise, stop immediately and
begin cooling down.

Upper

Abdominals

Oblique

Abdominals

Lower

Abdominals

, or

shor

t of br

Do not press

eath at

WARNING: Before you begin this

ogram, consult your physician.

any exer

or
This is especially impor
age of 35 or persons with pre-existing health prob­lems. ICON assumes no responsibility for personal
injury or property damage sustained by or
through the use of this product.

cise pr

tant for persons over the

Begin and end each workout with a few minutes of
stretching. Stretching prepares the body for exercise by
increasing the body temperature, heart rate, and circula­tion. After exercise, stretching allows the heart rate to
return to normal and the muscles to cool down gradual­ly. 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.

4

Beginning Exercises

B

e sure to stretch for a few minutes before you begin.

1. Basic Crunch

This exercise
targets the
upper abdom­inals. 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 repetition. Perform 10 to 15 repetitions.

2. Basic Crunch with Raised Feet

This exercise
focuses on
the lower
abdominals.
This exercise
should be
performed 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.

1

2

3

Intermediate Exercises

A

s 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 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 your 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 with Knees Lifted to Chest

This exercise
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
starting posi­tion. Perform
10 to 15 rep­etitions.

4

5a

5b

5