Ed : 06/15 Rev : 00
Codice :
INSTRUCTION
GRLDEVEFTW400
Assembly Illustration
Instruction
Sit up benches have a slanted, declined position and are either stationary or adjustable.
They are designed for abdominal exercises, but can be used for chest presses and
other exercises as well. Sit up benches have a padded backrest and support pads for
bracing the feet to provide stability during exercising
Step 1
Perform decline crunches. Stand with your legs between the pads, and slowly lie
down on your back. Place your feet under the padded supports and your hands on the
sides of your head. Begin a series of crunches by rolling your upper torso forward
slowly, then pushing your head and chest toward the ceiling, keeping your lower back
against the bench.
Step 2
Reverse your position to complete reverse crunches in an inclined position with your
feet flat on the floor. Hold the foot supports with your hands and extend your legs
straight out. Bring your knees towards your chest, and straighten them back out.
Step 3
Exercise the obliques in a similar fashion to reverse crunches. Obliques are the
abdominal muscles located on the sides of the ribcage. Lie on your back and hold the
foot pads for support. Twist your lower body to one side, bend your knees and draw
your legs up towards your chest. Extend your legs out and repeat. Do a series of reps
on both sides.
Step 4
Do pullover crunches using a medium weight medicine ball. Slide your feet under the
supports, hold the ball and extend your arms straight over your head. Swing your
arms over your head and sit up, all in one smooth motion while holding the ball with
both hands. Lower the body onto the bench and repeat.
Step 5
Work your chest with dumbbells. Slide your legs between the supports and sit at the
top of the bench. Slowly slide down the bench until your feet are under the pads and
you are lying flat on your back. Perform chest presses with 2 dumbbells.
GARLANDO SPA
Via Regione Piemonte, 32 - Zona Industriale D1
15068 - Pozzolo Formigaro (AL) - Italy
www.evert.it - info@evert.it
