Ab Zone INSTRUCTIONAL MANUAL

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Amos Atkinson
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Canada www.thane.ca Thane Direct UK Ltd.

1 Ab Zone INSTRUCTIONAL MANUAL Distributed by: Thane Direct Canada Inc., Toronto, On. Canada Thane Direct UK Ltd., Admail ADM3996 London W1T 1ZU YeS I CAn! system

A Few Words from Cathy Rigby Staying in shape is not easy, and it

But if you use the Ab Zone regularly and you eat sensibly and

your way to achieving a firmer, leaner and sexier body!

2 A Few Words from Cathy Rigby Staying in shape is not easy, and it gets harder as you get older. But if you use the Ab Zone regularly and you eat sensibly and exercise often using the Ab Zone Yes I Can System, you will be on your way to achieving a firmer, leaner and sexier body! Keep up the good work, continue to use your, and soon you will gain the confidence in your appearance you desire and deserve!

3 Parts List NO. DESCRIPTION SPEC. QTY (PCS) 1 nut M8 1 2 Screw M6* back Rest Tube 1 4 nut M6 1 5 nylon Washer φ 25* φ 6* Rubber Pad φ 25* Screw M6* Rear Stabilizer Frame 1 9 bolt M8* Washer φ Torsion Spring 1 12 nut M Washer φ 10.5* φ 40* Rubber Sleeve φ 14* φ 30* T bolt M base Frame 1 17 Adjustable end Cap 4 18 end Plug 2 19 Rubber Pad φ 76* φ 17* Position Limit Sleeve 2 21 Round end Plug 2 22 Leg extension bar 1 Set 23 V Shape Washer φ Screw M6* Seat Frame 1 Set 26 Seat 1 27 Round end Cap 3 28 back Rest 1 29 Support Plate 1 Set 30 bolt M8* Axle 1 φ 14* φ 8.2* Axle 2 φ 18* φ 10.2* bolt M10* Foam Tube φ 32* φ 23* Handle bar 2 36 Axle 3 φ 14*2* V Shape Washer φ Friction Washer φ 8.5*φ 18* Sliding Plaste Flat Head Screw 3.2* Sliding Plate Position Limit Plate 1 43 Spring Protection Cover 1 Welcome and Congratulations! Welcome and congratulations on your purchase of the Ab ZOne and the Ab ZOne Yes I Can System! We are excited that you have chosen the Ab ZOne System to help you make some positive changes to your body. We believe you will find the Ab ZOne to be the only piece of equipment you ll need to tone, tighten, strengthen and define your abdominal muscles and your core! You will soon see how the Ab ZOne is so effective, fun and easy to use. We know you will enjoy it today, tomorrow and for many years to come! With your purchase of the Ab ZOne, you will have the convenience of exercising in the comfort of your own home and at a time that is convenient for you. beginners will not feel intimidated and advanced exercisers will be amazed at its abilities. We are confident that the Ab ZOne System will give you a kick start on your way to a healthier, leaner and sexier body!

4 Important Safety Instructions Exploded Diagram WARNING To reduce the risk of serious injury, read and follow these safety instructions completely before assembling and using your Ab Zone. Please consult your physician before starting this or any other exercise program. Please keep the following safety tips in mind at all times. Keep this Manual in a safe place and make sure everyone who uses the Ab Zone also reads this Manual. The MAXIMUM WEIGHT CAPACITY OF THE Ab Zone IS 250 LBS (113.5KGS). Persons whose body weight exceeds this limit should NOT use this machine. Follow the recommendations of your physician or fitness consultant in developing a training program appropriate for you. Important: If at any time you feel faint, lightheaded or dizzy, stop exercising immediately and call your physician. You should also stop if you experience any pain, pressure or muscle spasms at any time while exercising and consult your physician. If these things occur, see your physician before resuming exercise. Ab Zone should be placed on a stable base and properly leveled. Only assemble your Ab Zone as described in the assembly section of this Manual. Inspect your Ab Zone prior to beginning each exercise session to ensure all adjustments are secure in their place. Only use your Ab Zone on a flat, level surface. Be careful to maintain your balance while mounting, using or dismounting the Ab Zone. The Ab Zone has moving parts. Children are not allowed to use the unit. Parents should take care of children carefully while doing exercises. Please keep children and pets away from the machine in use or unattended so that they won t get hurt. Always begin and end your exercise routine slowly. No two people are alike. Know your (physical) strengths and flexibility level and always train within them. Start slowly and advance at your own pace. Wear proper clothing for exercise. Begin slowly. Get used to the unique coil spring movement of your Ab Zone before you begin your exercise routine. Remember always to keep both hands on the handles to maintain stability and support! Do not use the Ab Zone or any other piece of fitness equipment if it is damaged. This Manual provides an overview of some of the various positions for using the Ab Zone. Always follow the correct exercising procedure as outlined in this Manual when using the Ab Zone. Don t get discouraged if you cannot exercise for very long at first. Start slowly.

Assembly Instructions Ab Zone Workout Step 1 Insert the base frame (#16) into the tube of the the rear stabilizer frame (#8), meanwhile insert the torsion spring (#11) into the metal hook which is on

5 Assembly Instructions Ab Zone Workout Step 1 Insert the base frame (#16) into the tube of the the rear stabilizer frame (#8), meanwhile insert the torsion spring (#11) into the metal hook which is on the rear stabilizer frame (#8), then fix the parts (#16) and (#8) by bolt (#9) and washer (#10). Step 2 Put the washer (#38) on both sides of the back rest tube (#3), then connect the support plate (#29) of the back rest (#28) with the back rest tube (#3) by bolt (#30), washer (#10) and nut (#1). Step 3 Take out the seat frame (#25) and attach it onto the base frame (#16). Step 4 Fasten the seat frame (#25) with the base frame (#16) by T bolt (#15). Step 5 Insert the handle bar (#35) into the seat frame (#25). Step 6 Insert the leg extension bar (#22) into the round tube of the seat frame (#25). Important! If at any time you feel faint, lightheaded or dizzy, stop exercising immediately and call your physician. You should also stop if you experience any pain, pressure or muscle spasms at any time while exercising and consult your physician. If these things occur, see your physician before resuming exercise. This Manual provides an overview of some of the various positions for using the Ab Zone. Always follow the correct exercising procedure as outlined in this Manual when using the Ab Zone. Warm-Up and Stretch Always perform a warm-up before stretching and exercising. A warm-up functions to deliver more blood flow to your muscles, preparing them for stretching and making them less susceptible to injury. Warm muscles also allow for a greater range of motion. A proper warm-up includes 3-5 minutes of light aerobic activity (walking, riding a bike or jogging in place) followed by stretching all the major muscle groups. A good way to tell when your body is warmed up and prepared for exercise is when your heart rate begins to increase moderately. Aerobic Exercise In order to achieve results, aerobic exercise must be incorporated into your lifestyle. Aerobic exercise raises the metabolism which helps to accelerate fat loss, which typically occurs only after 20 minutes of continuous exercise. Ideal exercises to keep the heart rate in range continuously with steady exertion levels include: walking, jogging and stair climbing. Other secondary but effective exercises are cycling, stationary bike and swimming. Exercising at a comfortable, yet strenuous enough level is the goal. A rule of thumb is to exercise at a level where you can still carry on a normal conversation. You should engage in aerobic exercise at least 3 times per week (preferably up to 5 times) for at least 20 minutes. Ab Zone Positions and Movements Please follow along on the Ab Zone Exercise and Cardio Instructional DVD. Ab Zone Basic Exercises can be found in this Manual. Ab Zone Meal Plans In order to get that body you ve always wanted, jump start your results with the Ab Zone 10 Day Kick Some Abs Meal Plan, followed by the Ab Zone 30 Day You Can Do It Meal Plan, packed full of delicious, sample menus to help you stay on track.

Ab Zone Basic Exercises Ab Zone Basic Exercises Continued To get on the Ab Zone, step over the foot pads and with both feet flat on the floor, grab both handles and gently lean backward and sit on

Make sure you always maintain proper balance when using the Ab Zone, and remember to pull your legs towards you using your abdominal muscles.

alternate from side to side and add two additional repetitions on the first side; for example, start right, then left, then right, right.

Start with the LINEAR CRUNCH and with a slight twist rotate your midsection in a full 360 degree circle. Start the 360 by rotating to the right, and then reverse and rotate to your left.

OBLIQUE Lean your body slightly to the left, move your legs towards you in the direction you are leaning to work your side oblique.

6 Ab Zone Basic Exercises Ab Zone Basic Exercises Continued To get on the Ab Zone, step over the foot pads and with both feet flat on the floor, grab both handles and gently lean backward and sit on the Ab Zone. Slide your buttocks all the way to the back of the seat, lean your back against the back rest and place both feet under the foot pads. Make sure you always maintain proper balance when using the Ab Zone, and remember to pull your legs towards you using your abdominal muscles. The basic Ab Zone exercises include the following, which are all demonstrated in the Get in the Ab Zone Exercise and Cardio Instructional DVD: FUNKY SKIER A more challenging version of the SKIER, alternate from side to side and add two additional repetitions on the first side; for example, start right, then left, then right, right. Then you may reverse and start left, then right, then left, left. 360 DEGREES The Ab Zone s signature move combining the LINEAR CRUNCH and the OBLIQUE. Start with the LINEAR CRUNCH and with a slight twist rotate your midsection in a full 360 degree circle. Start the 360 by rotating to the right, and then reverse and rotate to your left. LINEAR CRUNCH Move forward and backward on the Ab Zone in the same motion as a traditional crunch, varying the tempo, number of repetitions and amount of time depending upon your level of comfort. OBLIQUE Lean your body slightly to the left, move your legs towards you in the direction you are leaning to work your side oblique. After the desired number of repetitions, lean your body slightly to the right and use the same motion to work the opposite oblique. Always lean to one side slightly and keep a firm grip on the handles. BRONCO With one hand firmly on the handle, have fun by rotating one hand up in the air and doing the 360 motion in one direction, then reverse hands and directions. LOWER BACK Keeping your hands on the handles and without moving your legs, move only your upper body forward slowly to a 4 count, and then move your upper body back slowly to a 4 count to work your lower back. STICK IT Move in the same forward and backward direction of the LINEAR CRUNCH and as you move your legs towards you slowly use a 3 count to stop at 3 different steps along the way, holding your abs at the count of 3 and then releasing. SKIER A variation of the OBLIQUE, alternate from side to side in a skier s move as opposed to repetitions on just one side. Important! You should warm up before using the Ab Zone and cool down and stretch after using the Ab Zone, so please watch the Get in the Ab Zone Exercise and Cardio Instructional DVD for warm up and cool down exercises. Rev

Owner s Manual & Exercise Guide

Owner s Manual & Exercise Guide Distributed by: Thane International, Inc., La Quinta, CA 92253 Thane Direct Canada, Inc., Toronto, ON. Thane Direct UK Ltd., Admail 68, PL1 1AD w w w. t h a n e. c o m Copyright