Body Sculpture BSB-250 User manual

BSB-250 ABTWISTER
USER’S MANUAL
http://www.body--sculpture.com

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CONTENTS
IMPORTANT SAFETY INFORMATION 1
PARTS LIST 2
ASSEMBLY 3-7
EXERCISE INSTRUCTIONS 8
EXERCISE 10

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ImportantSafetyInformation
Please keep this manual in a safe place for easy reference.
1. It is important to read this entire manual
before assembling and using the
equipment.
Safe and effective use can only be
achieved if the equipment is assembled,
maintained and used properly. It is your
responsibility to ensure that all users of the
equipment are informed of all warnings and
precautions.
2. Before starting any exercise program you
should consult your doctor to determine if
you have any medical or physical
conditions that could put your health and
safety at risk, or prevent you from using the
equipment properly. Your doctor's advice
is essential if you are taking medication
that affects your heart rate, blood pressure
or cholesterol level.
3. Be aware of your body's signals. Incorrect
or excessive exercise can damage your
health. Stop exercising if you experience
any of the following symptoms: pain,
tightness in your chest, irregular heartbeat,
extreme shortness of breath,
lightheadedness, dizziness or feelings of
nausea. If you do experience any of these
conditions you should consult your doctor
before continuing with your exercise
program.
4. Keep children and pets away from the
equipment. The equipment is designed for
adult use only.
5. Use the equipment on a solid, flat level
surface with a protective cover for your floor
or carpet. To ensure safety, the equipment
should have at least 0.5 meters of free
space all around it.
7. The safety of the equipment can only be
maintained if it is regularly examined for
damage and/or wear and tear.
8. Always use the equipment as indicated. If
you find any defective components while
assembling or checking the equipment, or
if you hear any unusual noises coming
from the equipment during use, stop
immediately. Do not use the equipment
until the problem has been rectified.
9. Wear suitable clothing while using the
equipment. Avoid wearing loose clothing
that may get caught in the equipment or
that may restrict or prevent movement.
10. The equipment has been tested and
certified to EN957 under class H. Suitable
for home use only. Maximum weight of
user: 100kg. The stepping action is
dependent, and the speed is dependent.
11. The equipment is not suitable for
therapeutic use.
12. Care must be taken when lifting or moving
the equipment so as not to injure your back.
Always use proper lifting techniques and/or
seek assistance if necessary.
13. All moveable accessories require weekly
maintenance. Check them before use
every time. If anything is broken or loose,
please fix it immediately. You may continue
using item after it returns to good
conditions.
6. Before using the equipment check that the
nuts and bolts are securely tightened.

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PARTSLIST
1.
SWING ASSEMBLY
2.
LEFT AND RIGHT
REAR LEGS
3.
FRONT SUPPORT
4.
KNEE SADDLES &
KNEE PAD COVERS
5.
HANDLEBARS
6.
HARDWARE
1. Long Bolts
2. Short Bolts
3. Washers
4. Locking Nuts
5. Nut Covers
6. Wrench

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FINALASSEMBLEDPRODUCT

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ASSEMBLY
STEP1
• For easier assembly, pull the rear release knob to allow the knee bar to swing
out of the way.
• Align the holes on the left leg with the matching holes on the swing assembly.
Insert the small bolt through the hole.
• Place washer and nut at the end of the bolt and tighten by hand. DO NOT USE
THE WRENCH YET.
• Repeat these steps to attach the right leg.
• Once both legs are attached by the small bolts, insert the long bolt through the
remaining hole. This bolt goes through all three pieces.
• Place washer and nut at the end of the bolt and tighten by hand. DO NOT USE
THE WRENCH.
• Pull back on the rear release knob and lock the knee bar back to the original
center position.

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STEP2
• Loosen and remove the front support knob. (Be careful not to lose the washer
when you remove the knob.)
• Remove the two small bolts from both sides of the front support, being careful
to keep the two washers in place on each bolt. Set aside for now.
• Slide the front support into the front of the swing assembly, keeping the hole
for the knob facing to the front. Replace the knob and washer.
• Now using the two small bolts and washers previously set aside, reinstall on
both sides of the assembled front support and swing assembly. Hand-tighten
for now.
Wrench Tighten All Nuts and Bolts
Use the provided wrench to tighten each of the nuts and bolts in rotation.
Once you have tightened each nut and bolt, start back at the first and tighten
again.
Press the provided covers over the nuts and bolt heads.

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STEP3
• Turn bracket knob to open the front handlebar bracket hinge.
• Rest the handlebars on the bracket. Cover and close the bracket.
• Align the knob and screw it back in place until you feel resistance.
• Lift the handlebars to raise them to workout position and tighten the knob to
hold them in place. NOTE: “Jiggle” the handlebars while tightening the knob to
make sure they lock into proper position.
• Connect the workout meter to the meter cable and slide it onto the mount at
the front of the Twist Handler

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STEP4
• The safety bolt screwed into the end of the swing assembly, can be unscrewed
by hand. Caution: Always replace this bolt before getting on or using the Twist
Handler.
• Loosen and remove the safety bolt from the swing assembly.
• Turn the knee saddle knob counterclockwise several times to loosen the
release mechanism.
• Pull the saddle knob release mechanism back and slide the knee saddle
assembly onto the knee bar. The wider sides of the saddles must face the front
of the Twist Handler. NOTE: The cushioned saddle pad covers are optional
and can be removed if the additional padding is not desired.
• The knee bar position is adjustable to fit your torso length. Align the knob with
one of the positions on the knee bar and allow the release mechanism pin to
drop into the hole.
• IMPORTANT: Tighten the knee saddle knob by turning it clockwise. Replace
the safety stop bolt and tighten by hand.

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EXERCISEINSTRUCTIONS
Using your AB TWISTER will provide you with several benefits. It will improve your physical fitness,
tone your muscles and, in conjunction with a calorie-controlled diet, help you lose weight.
1. THE WARM-UP PHASE
This stage helps get the blood flowing around the body and the muscles working properly. It will also
reduce the risk of cramp and muscle injury. It is advisable to do a few stretching exercises as shown
below. Each stretch should be held for approximately 30 seconds. Do not force or jerk your muscles
into a stretch - if it hurts, STOP.
2. THE EXERCISE PHASE
This is the stage where you put the effort in. After regular use, the muscles in your legs will become
more flexible. Work at your own pace, but be sure to maintain a steady tempo throughout. The rate of
work should be sufficient to raise your heartbeat into the target zone shown on the graph below.
200
180
160
140
120
100
80
HEART RATE
MAXIMUM
85%
70%
COOL DOWN
AGE
20 25 30 35 40 45 50 55 60 65 70 75
TARGET ZONE
This stage should last for a minimum of 12 minutes though most people start at
about 15-20 minutes.
SIDE BENDS OUTER THIGH STRETCHES
INNER THIGH
STRETCHES
FORWARD BENDS
CALF/ACHILLES STRETCHES

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3. THE COOL DOWN PHASE
This stage is to let your Cardio-vascular System and muscles wind down. This is a repeat of the warm
up exercise e.g. reduce your tempo, continue for approximately 5 minutes. The stretching exercises
should now be repeated, again remembering not to force or jerk your muscles into the stretch.
As you get fitter you may need to train longer and harder. It is advisable to train at least three times a
week, and if possible space your workouts evenly throughout the week.

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Exercise
#1 - Hike the Hip
Exercise Objective
The primary purpose for this exercise
is to help you become familiar with the
equipment and learn to use your hips
more than your legs when performing
any of the lower body workouts. As
you advance in your workout routine,
you will build on what you learn from
this simple and effective exercise.
Critical Safety Points
Center your body weight over the
tension control knob.
Do not wildly swing the knee bar to the extreme left or right. This sort of action could tip the
unit over and might result in injury.
Suggested Time at Exercise #1 Level
Repeat daily, for one week.
Come back to it as a refresher anytime you feel you need it. Use it as a warm-up to your
exercise routine or to loosen up before engaging in sports activities.
Number of Repetitions
Fifteen each side. Total metered count of thirty.
Keys to Workout
To pull your lower body through the movement, use your hips, lifting them toward your
shoulders. This action forces the workout on your core muscles and not your legs.
Avoid letting the weight of your legs or the mechanism drive the movement - pull with your
hips and stomach muscles!
Handlebar Settings
Set to an upright, 90° angle.
The handlebar swing mechanism will remain locked throughout this routine.
Knee Bar Settings
Note: The knee bar must be locked when you get on the Twist Handler.
The knee saddles should be set so that you can comfortably kneel while holding onto the
upper portion of the handlebars with both hands.
Once you are on the unit and ready to begin the exercise, reach under the knee bar and pull
down on the release. Give it a slight turn to keep the release open.

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Exercise #2 - Muscular Strength
Exercise Objective
This exercise uses applied resistance to encourage muscle strength by increasing the effort
required to perform the upper and lower body workout routines. It will increase the strength of
the muscle for the next phase of the program.
Critical Safety Points
The swing mechanisms must be locked as you get on the Twist Handler.
Keep your body in a “neutral-spine position,” with the curves of your body remaining in their
natural position. Your body should feel comfortable, with no stress or strain.
Do not overextend to the extreme left or right during the workout. Only go as far as
comfortable while being able to maintain balance on the machine.
Suggested Time at Exercise #2 Level
Repeat daily, for two to three weeks.
Come back to it later in the program, when you want to further increase muscle strength.
Number of Repetitions (after warm-up)
Ten each side. Total metered count of twenty for upper and twenty for lower.
Keys to Workout
Do a simple warm-up of the lower and upper body movements before applying resistance.
Three repetitions each side for a total of six upper and six lower.
Set the resistance to be “comfortably challenging.＂The resistance should be strong enough
so that as you reach the last few repetitions, you feel challenged to complete them.
Use your hips for the lower body workout and your torso for the upper body.
Resistance Control Setting
Begin by turning the resistance control knob clockwise. Adjust for your own strength level,
using as your guide the “Keys to Workout” listed above.
Handlebar Settings
Set parallel to the Twist Handler.
Once you are in position and ready to begin the upper body exercise, pull down on the
handlebar release. Give it a slight turn to keep the release open.
Knee Bar Settings
Once you are ready to begin the lower body exercise, reach under the knee bar and pull
Body should be in
the neutral-spine
position.

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down on the release. Give it a slight turn to keep the release open.
#3 - Endurance Program
Exercise Objective
This exercise increases the number of
repetitions by decreasing the resistance
level. As you build up your muscle
strength, the resistance level for the
endurance program will also increase
over time but should always be lower
than your current resistance for the
strength exercise program.
Critical Safety Points
The swing mechanisms must be locked as you get on the Twist Handler.
Keep your body in a “neutral spine position,” with the curves of your body remaining in their
natural position. Your body should feel comfortable, with no stress or strain.
Do not overextend to the extreme left or right during the workout. Only go as far as
comfortable while being able to maintain balance on the machine.
Suggested Time at Exercise #3 Level
Repeat daily, continue forward with this as your main exercise program.
Occasionally alternate with the muscle strength exercise program.
Number of Repetitions
Twenty each side. Total metered count of forty for lower and forty for upper.
Keys to Workout
Set the resistance control knob lower than your current level for the muscle strength exercises.
The resistance should be low enough to allow you to complete the repetitions, with the last
one or two being a slight challenge to finish.
Use your hips for the lower body workout and your torso for the upper body.
Resistance Control Setting
Begin by turning the resistance control knob counterclockwise. Adjust for your own strength
level, using as your guide the “Keys to Workout” listed above.
Handlebar Settings
Set parallel to the Twist Handler.
Once you are in position and ready to begin the upper body exercise, pull down on the
handlebar release. Give it a slight turn to keep the release open.
Knee Bar Settings
Once you are ready to begin the lower body exercise, reach under the knee bar and pull
down on the release. Give it a slight turn to keep the release open.

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EXERCISESESSION
Basic
Advanced

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