Question about Weider Nutrition Weider Total Body Works 5000
I get it back on.
IF THE CALIPER PISTONS WON'T RETRACT THEY ARE THE TYPE THAT HAVE TO BE SCREWED BACK INTO THE BORE. YOU CAN MAKE A TOOL TO ACCOMPLISH THIS OR GO BUY A SERVICE TOOL FOR A PRICE.
Posted on Jan 24, 2009
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Posted on Jan 02, 2017
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You can use the Body by Jake Ab
and Back Plus to target and tone your frontal abdominal muscles,
waist and rear obliques and to strengthen the muscles in your lower
back. The exerciser comes with torsion disks that allow you to vary
the level of resistance. Use one disk if you're a beginner, two disks
for an intermediate level workout and three disks for an advanced
workout. There are only four exercises to do, known as the "Fit
Four." With consistent workouts you'll begin to see results and
feel stronger in your core.
Align the arrow on the handle bar
with the arrow marked "Ab" on the exerciser and place a
disk in the hex shaft.
Seat yourself comfortably and
place both your feet under the ankle pads.
Do the Abdominal Crunch. With
your elbows at your side, grip the handles, curl your body forward in
a controlled manner and then return to the starting position to
complete one repetition. Contract your abdominal muscles when curling
forward, making sure the movement comes from your abdominal muscles
and not your arms. Do 15 to 30 repetitions.
Do the Side Twist. Bend your
legs, raise your feet and cross your ankles in the seated position.
Hold the handle bars firmly and swing your lower body from the right
side to the left, making sure you move using your oblique muscles.
Your upper body should be kept as stable as possible. Movement from
right to left completes one repetition. Do 15 to 30.
Do the Oblique Crunch. Position
your seat slightly to the left. Place your feet in the left ankle
support pad. Put your knees together, grip the handles with both
hands and curl forward slowly. Return to the starting position and
repeat 15 to 30 times. Now angle your seat slightly to the right,
place your feet under the right ankle support pad and repeat the
exercises for your other side.
Do the Back Extension. Remove the
torsion disk and align the arrow on the handlebar with the arrow
marked "Back" on the exerciser. Place a torsion disk back
on the hex shaft. Sit comfortably in the seat with your hands
gripping the handles and your feet under the ankle support pads.
Ensuring your back is pressed against the upper pad, lean back slowly
and then return to the starting position to complete one repetition.
Repeat 15 to 30 times.
Perform the exercises in the
following order to complete one circuit: Abdominal Crunch, Side
Twist, Oblique Crunch and Back Extension. Once you have completed one
circuit, do another circuit from the beginning.
Before you begin exercising,
warm up and stretch for five to 10 minutes. To gain maximum
benefits, don't rest between exercises.
Ensure the torsion disks are
placed correctly on the hex shaft; the slot on the torsion disk
should be aligned with the round rod. Consult your health care
provider before starting any exercise program to prevent the risk of
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