Genki GK-6456A User manual

SITUPBENCH
GK-6456A
OWNER SMANUAL
CAUTION
READALLPRECAUTIONSAND INSTRUCTIONSINTHISMANUALBEFOREUSING THIS
EQUIPMENTFUTUREREFERENCE

WARNING
Toreduce theriskofseriousinjury, readthefollowingsafetyinstructionsbeforeusing
theFLATBENCH
IMPORTANT:THISUNITISINTENDEDFORHOUSEHOLDUSEONLY
1. UsetheFLATBENCHonlyonalevelsurface
2. Keepchildrenandpetsawayfromthisequipmentatalltimes.
3. TheFLATBENCHshouldnotbeusedbypersonsweighing morethan150Kgs
4. TheFLATBENCHshouldbeusedbyonlyonepersonatatime.
5. Becarefultomaintainyourbalance whileusing,mounting,dismounting,folding,
unfoldingorassembling theFLATBENCHLossofbalance mayresultinafall
andseriousbodilyinjury.
6. UsetheFLATBENCHonlyasdescribedinthemanual.
7. Donotattempttoadjustthebackrestwhileyouareonthebench.
8. Beforeusingthisequipmenttoexercise,alwaysdostretchingexercisesto
properlywarmup.
9. Alwaysmakesureallboltsandnutsatetightenedpriortoeachuse.
10. Ifdizziness,nausea,chestpains,oranyotherabnormalsymptomsareexperienced
whileusing thisequipment, STOP theworkoutatonce.
CONSULTAPHYSICIAN IMMEDIATELY.
WARNING
Beforestartinganyexerciseorconditioningprogramyoushouldconsultwith
yourpersonalphysiciantosee ifyourequirecompletephysicalexam.
Thisisespeciallyimportantifyouareovertheageof35, haveneverexercised
before, arepregnantorsufferfromanyillness.

PARTLIST

AssemblyIllustration

Instruction
Situpbencheshaveaslanted,declinedpositionand areeitherstationaryoradjustable.
Theyaredesignedforabdominalexercises,butcanbeusedforchestpressesand
otherexercisesaswell.Situp bencheshaveapaddedbackrestandsupportpadsfor
bracing thefeettoprovidestabilityduringexercising
Step1
Performdeclinecrunches. Standwithyourlegsbetweenthepads, andslowlylie
downonyourback. Place yourfeetunderthepaddedsupportsandyourhandsonthe
sidesofyourhead. Beginaseriesofcrunchesbyrolling youruppertorsoforward
slowly, thenpushing yourheadandchesttowardtheceiling, keepingyourlowerback
againstthebench.
Step2
Reverseyourpositiontocompletereversecrunchesinaninclinedpositionwithyour
feetflatonthefloor. Holdthefootsupportswithyourhandsandextendyourlegs
straightout.Bringyourkneestowardsyourchest,andstraightenthembackout.
Step3
Exercisetheobliquesinasimilarfashiontoreversecrunches. Obliquesarethe
abdominalmuscleslocatedonthesidesoftheribcage. Lieonyourbackandholdthe
footpadsforsupport.Twistyourlowerbodytooneside, bendyourkneesanddraw
yourlegsup towardsyourchest. Extendyourlegsoutandrepeat.Doaseriesofreps
onbothsides.
Step4
Dopullovercrunchesusing amediumweightmedicineball. Slideyourfeetunderthe
supports, holdtheball andextendyourarmsstraightoveryourhead. Swingyour
armsoveryourheadandsitup, all inonesmoothmotionwhileholdingtheballwith
bothhands. Lowerthebodyontothebenchandrepeat.
Step5
Workyourchestwithdumbbells. Slideyourlegsbetweenthesupportsandsitatthe
topofthebench. Slowlyslidedownthebenchuntilyourfeetareunderthepadsand
youarelying flatonyourback. Performchestpresseswith2dumbbells.