Fitness Quest Quest Ab Lounge XL System manual Bonus Exercises, Torso And Hip Flexor Stretch

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6. Torso And Hip Flexor Stretch

This exercise will stretch all of the abdominal muscles as well as the muscles of the front of the hip. Begin in the same posi- tion described in the Extended Arm Jackknife. Then, straighten the legs as described in the Extended Leg Jackknife. Slowly lean back with the torso and legs parallel to the floor. For more stretch, carefully extend further until the back is slightly arched. Relax and hold the stretch at a comfortable range of motion for

10 to 30 seconds, breathing deeply. Do not exceed a stretchFIG. 17 that is comfortable for your body. See FIG. 17.

BONUS EXERCISES

When you can perform 10 repetitions of each Basic Exercise you are ready to progress to the Bonus Exercises.

These exercises require more advanced body positions to be maintained throughout the movement.

FIG. 18

FIG. 19

7. Advanced Jackknife

This exercise will target the rectus abdominis and hip flexors, and the spinal extensor muscles of the lower back. Begin in the same position described in the Extended Arm Jackknife, then straighten the legs as described in the Extended Leg Jackknife. Slowly lean back with the torso and press down slightly with the legs, until the body is in a fully extended position with the torso and legs parallel to the floor. Exhale and pike from the hips until the body is in a “V” position. Pause at the end of the movement, inhale and slowly return to the starting position. Perform five-second repetitions as described in the Basic Jackknife. Keep the back straight and do not bend the arms or legs as you pike up. See FIG. 18 & 19.

8. Lateral Jackknife

This exercise will isolate the rectus abdominis and obliques, as well as the quadratus lumborum muscles of the lower back. Roll into a sidelying position on the unit. Bend the elbow of your lower arm and rest your head on that arm. Reach overhead with your top arm and lightly hold the Focus Strap™. Bend the knees slightly and rest the feet on the foot rest. Exhale and bend your torso to the side. Pause at the end of the movement, inhale and slowly return to the starting position. Laterally flex from the waist, rather than pulling with your arms. Perform five-second repetitions as described in the Basic Jackknife. After completing the repetitions on one side, carefully turn over, lie on your other side and repeat the same number of repetitions. See FIG. 20 & 21.

FIG. 20

FIG. 21

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Contents Owner’s Manual Table of Contents Important Safety Information Start out slowly and progress sensiblyJump Start Diet DinnerSpecifications and Parts Equipment Warning & Caution LabelsOrdering Missing or Defective Parts IntroductionAssembly Instructions Attaching the Locking Arm MechanismThey are tight before using your unit Check all bolts and nuts to be sureFolding the Ab Lounge XL Unit Folding InstructionsParts List and Exploded View Parts Name QTYWorkout Phases Exercise GuidelinesWarm-Up Muscle Toning WorkoutWhen to Exercise Measuring Your Heart RateTarget Heart Rate ClothingQuadriceps Stretch Calf and Achilles StretchOverhead/Triceps Stretch Warm UP & Cool Down StretchesBack Stretch Standing Hamstrings StretchButtocks, Hips and Abdominal Stretch Inner Thigh StretchAB Lounge XL System AB Lounge XL WorkoutDeveloping Your Ab Lounge XL Workout How Often, How Long, How HardCare directions Storage directionsAdjusting the Ab Lounge XL Equipment for Your Body Getting On Your Ab Lounge XL EquipmentTo Get Out Of Your Ab Lounge XL Equipment Getting Started on Your AB Lounge XL EquipmentOblique Jackknife AB Lounge XL ExercisesBasic Jackknife Extended Leg Jackknife Jackknife With Leg LiftExtended Arm Jackknife Bonus Exercises Torso And Hip Flexor StretchAdvanced Jackknife Lateral JackknifeCardiovascular Conditioning Training AerobicallyAB Lounge XL Workout Tracking Sheets How Often, How Long, and How Hard Benefits of Aerobic TrainingWarming Up And Cooling Down Progressive Cardiovascular Training Program Smart ProgressionTop Aerobic Exercise Cardio Workout Tracking Sheets Using Healthy Eating Choices Table of Contents Jump Start DietIntroduction Jump Start DietBreakfast Choices Lunch Evening Snack Workout Progress Chart Dedication to Quality

Quest Ab Lounge XL System specifications

The Fitness Quest Quest Ab Lounge XL System is a premier exercise equipment designed to target the abdominal muscles effectively while providing a comfortable and efficient workout experience. With its innovative design and advanced technology, the Ab Lounge XL is built to accommodate users of various fitness levels, making it an excellent choice for anyone aiming to enhance their core strength.

One of the standout features of the Ab Lounge XL is its unique reclining design. The supportive, padded lounge chair elevates your upper body and allows users to perform crunches without straining the neck or back. This ergonomic approach prevents common workout injuries, enabling individuals to focus on their ab exercises comfortably. The wider seat and higher backrest provide additional support and stability, ensuring optimal comfort during each session.

The Ab Lounge XL incorporates a smooth, gliding motion that enhances the effectiveness of your ab workouts. The rotating motion engages multiple muscle groups, emphasizing the upper and lower abs while also targeting the obliques. This full-range motion allows users to perform various exercises, ensuring a comprehensive core workout with every use.

In terms of technology, the Ab Lounge XL features a built-in, adjustable resistance system. This allows users to customize their workout intensity to suit individual fitness levels. Whether you're a beginner or an advanced athlete, the ability to tweak resistance levels helps you progress at your own pace and continually challenge your muscles.

The Ab Lounge XL's assembly is straightforward, making it accessible for users who may be new to fitness equipment. Its compact design ensures that it can fit in various home environments, making it a versatile addition to any workout space. Additionally, its lightweight construction allows for easy storage and repositioning when not in use.

To further enhance the workout experience, the Ab Lounge XL comes with workout DVDs and a nutrition guide, allowing users to complement their physical training with helpful dietary tips. This holistic approach to fitness ensures that users can achieve their goals more efficiently.

In summary, the Fitness Quest Quest Ab Lounge XL System is a well-engineered piece of equipment specifically targeting abdominal workouts. With its ergonomic design, adjustable resistance levels, and supported functionality, it's an excellent investment for anyone looking to improve their core strength in a safe and effective manner.
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