Back & Abs - Uncategorized LANAFORM - Free user manual and instructions

USER MANUAL Back & Abs LANAFORM

BACK & ABS We would like to take this opportunity to thank you for purchasing the Back & Abs by Lanaform. Using this equipment will allow you to work out different areas of your body: your abdominal muscles, the interior and exterior of your thighs, your quadriceps, etc. all while enjoying a back massage at the same time. The comfortable cushions allow you to stretch your upper body as well as your back to provide total relaxation and increased suppleness. The headrest pivots and supports your neck to provide maximum comfort. The Back & Abs can be assembled in just a few minutes and is easy to store. SUGGESTIONS FOR USE :

• Each time before using the Back & Abs, check the condition and strength of the elastic straps.

• When unpacking the equipment for the first time, check that all the component parts of the equipment are present and in good condition. Check that they have not been damaged before assembling the equipment. Do not use the equipment if a part is damaged or missing. Contact your reseller.

• Pregnant women and persons with heart problems should not use the equipment.

• Persons fitted with a pacemaker should not use the equipment.

• Persons who experience problems with their vertebral column should not use the Back & Abs.

• This appliance may be harmful for persons suffering from slipped disc.

• If you are ill, if you have serious pains in your joints or other parts of your body, or if you feel any other abnormal symptoms, we strongly advise you to seek medical advice before using the Back & Abs. We suggest you do not use the equipment immediately after eating. You should wait for at least an hour.

• Keep the plastic bag out of the reach of children to avoid any risk of suffocation.

• The Back & Abs is designed for personal use, it is not intended for commercial use.

• The seller is not responsible for any damage caused by misuse of the equipment, or for any damage caused deliberately either to or by the equipment.

• The Back & Abs is NOT designed to be used by children.

• Make sure that you carry out several warm-up and stretching exercises (flexions, back stretches, etc.) before using the Back & Abs.

• This equipment is not intended to be used by persons (including children) with reduced mental, sensorial or physical faculties, nor by persons lacking experience or comprehension, unless they have received, from persons responsible for their safety, either supervision or prior instruction concerning the use of the equipment. Children must be supervised to ensure that they do not play with the equipment. FUNCTIONS:

• Strengthens the abdominal girdle

• Strengthens the stabilising muscles of the vertebral column

• Reduces the waist et refines the silhouette

• Provides self-extension of the vertebral column from the pelvis to the neck

• Provides muscular relaxation and reduces postural muscular pain after long periods either sitting or standing

• Restores flexibility to the articulations in the vertebral column

• Improves venous circulation. Back & Abs 3EN ADVANTAGES:

• Possibility of varying the exercises both in the type of exercises as well as in the positions adopted

• Work out strength/suppleness/relaxation in conjunction

• Comfort and stability of the equipment. WORKED MUSCLES :

• Thighs, quadriceps. Please read these instructions carefully before using this equipment. DETAILED VIEW & PARTS LIST : ASSEMBLY INSTRUCTIONS:

A. Before starting assembly, check that you have enough room available. B. Use the tools provided for assembly. C. Before starting assembly, check that you have all the parts. 4EN

2. ASSEMBLY INSTRUCTIONS :

FIG.1 : Place the main assembly (1) on the floor and attach the second assembly (2) with the flat washers (Ø8) (12), nuts (M8) (10) and bolts (2xM8*38) (11). On the other side, attach with the flat washers (Ø8) (12) and allen screws (9). FIG.2 : Align the two tubes (R = right and L = left) (4) with the fixing holes. FIG.3 : Position the grips (5) in the main assembly(1). FIG.4 : Attach the grips (5) and the tubes (4) with the flat washers (Ø8) (12), nuts (M8) (10) and bolts (2xM8*38) (11)+ (2xM9*35) (11’). FIG.5 : Position the articulated assembly (7) on the main assembly (1) as shown in the diagram. FIG.6 : Attach the articulated assembly (7) with the flat washers (Ø8) (12), nuts (13) and the allen screw (9). Back & Abs 5EN FIG.7 : Attach the elastic strap (8) to the main assembly (1). FIG.8 : Attach the spring clip (3) to the main assembly (1). FIG.9 : Insert the cushion (6) into the main assembly (1). FIG.10 : Assembly completed. MAINTENANCE : Do not use solvents, benzene, or any spray cleaning agents. Look after the elastic straps, and check their condition and their strength before each use. Storage : Place the equipment in a safe, dry place out of the reach of children.

• The packaging is composed entirely of materials that do not in any way harm the environment and that may be left at your local selective recycling centre to be recycled as secondary materials. The cardboard may be recycled with wastepaper. The wrapping film can be recycled at your local recycling centre.

• When you have finished with the equipment, it should be disposed of in a manner that respects the environment and in accordance with all relevant legal regulations. EXERCISES WITH THE BACK & ABS : Each of the exercises will work out different muscles in a different way, providing a comfortable position each time. Initially, we suggest that you use the Back & Abs 10 minutes a day (for example, 3 sessions of 15 movements for each of the 5 exercises described below), for 4 weeks. Take a break of one to two minutes between each session. At the end of these four weeks, not only will you already have some excellent results, but also your muscles will be well conditioned. You can then increase to a rhythm of 3 sessions of 10 minutes a day. 6EN 1 > In the first exercise you will work out your abdominal, thigh, quadriceps, and back muscles. Keep your legs bent, feet flat on the floor. Hold on to the grips, arms stretched right out and lift your buttocks clear of the floor and the Back & Abs. Then perform a rocking movement on the equipment keeping your legs stretched out. 2 > The position is the same for the second exercise. Try, however, to spread your legs as far apart as possible. Keep your arms stretched out and extend your body as far as possible. This exercise will work out your abdominal, buttock, and interior and exterior thigh muscles. 3 > In this third exercise, you will work out mainly your leg and buttock muscles. Cross your legs, put your calf on the thigh of the other leg (see photo). Keep your foot flat on the floor and perform a rocking movement several times in this position, with the arms still stretched out. After three sessions, change legs. 4 > For the fourth exercise, keep your arms stretched out, with one leg on the floor keeping your foot flat, and the other leg raised. Keep your leg in the air at right angles and after three exercises change legs. This exercise will work out both legs and your abdominal muscles. 5 > In this last exercise, you will work out your abdominal muscles to a certain degree, but above all you will find this to be a very pleasant position that stretches the back. Lie back on the Back & Abs and stretch out your legs and your arms as far as possible. Once again perform rocking movements while in this position. BRAVO FOR YOUR GOOD RESOLUTIONS! You have decided to get back into shape. To help you achieve your objectives, we suggest that you follow our dietary programme, which will contribute to the beneficial effects of Back & Abs. Back & Abs 7EN TYPICAL DAY : BREAKFAST : - 1 low-fat yoghurt 125 g - 4 slices of melba toast (40 g) + 5g light margarine (5 g = 1 level teaspoon) - 1 slice of breast of turkey (25g) - 1 large glass of skimmed milk (200 ml) LUNCH : - 150 g large shrimps (gambas) grilled (or pan-fried without oil) accompanied by lemon and yoghurt sauce - 100 g grated carrot - 1 slice of toast (40g) + 10g light margarine (2 level teaspoons) DINNER : - 1 bowl of leek soup (homemade, without potato) - 125 g of grilled cod ‘à la florentine’ (with spinach) (or oven-baked in foil) - 1 tablespoon of olive oil - 1 fruit (80 g) Day 1 Day 2 LUNCH 1 - sandwich made of: whole-grain bread (70g), tuna, raw vegetables, hard-boiled egg - 50 g lettuce salad - 1 tablespoon of lemon juice or balsamic vinegar DINNER 1 - 125 g fillet of turkey to be grilled (or pan-fried without oil) accompanied by lemon juice and aromatic herbs - 200 g green peas - 50 g pasta (weighed before cooking) - 125 g low-fat yoghurt LUNCH 2 - 100 g green salad - 120 g chicken breast (or oven-baked in foil) - sauce from yoghurt and fresh herbs DINNER 2 - 250 g grilled spare ribs (or cooked in the oven without grease) - 250 g steamed string beans - 125 g steamed potatoes - 1 small banana (100 g) Day 3 Day 4 LUNCH 3 - 2 small slices of lean ham such as “jambon de Paris” (100 g) - 400 g salad of raw heads of chicory - 200 g tomato salad - 1 tablespoon of olive oil DINNER 3 - 160 g cod baked in foil - 80 g basmati rice (weighed before cooking) - 250 g steamed courgettes - 1 teaspoon of olive oil - 1 clementine (80 g) LUNCH 4 - 125 g smoked salmon or salmon steak for the grill (or baked in foil) - 100 g lettuce salad - 1 soupspoon of lemon juice or balsamic vinegar - 1 orange - 2 slices of toast (20 g) DINNER 4 - 1 bowl of home style green vegetable soup (without potato) - 150 g grilled lamb cutlet (or pan-fried without grease) - 250 g steamed carrots - 100 g steamed potatoes 8EN Day 5 Day 6 LUNCH 5 - 150 g shrimp salad (crevettes grises) - 250 g leek salad, vinaigrette dressing, chives - 1 toasted whole-grain bread (40g) - 30 g blue cheese DINNER 5 - 1 lean veal escalope (125 g) grilled (or pan-fried without grease) accompanied by a yoghurt sauce - 250 g mushrooms (champignons de Paris) - 60 g pasta (weighed before cooking) - 1 tablespoon of 0% dairy cream LUNCH 6 Sandwich made from: whole-grain bread (70g), 1 small slice of cold meat, 2 tomato slices, gherkins - 50 g lettuce salad - 1 soupspoon of lemon juice or balsamic vinegar DINNER 6 - 1 bowl of home-style tomato soup - 125 g grilled pork cutlet (or pan-fried without grease) - 250 g steamed broccoli - 100 g steamed potatoes Day 7 Day 8 LUNCH 7 - 150 g crabmeat with lemon juice - 1 slice of toast (40g) + 10g minarine - 1 nectarine (80 g) DINNER 7 - 125 g of cod baked in foil - 250 g boiled tomatoes - 60 g pasta (weighed before cooking) - 1 tablespoon of skimmed dairy cream (0 %) LUNCH 8 - 150 g turkey fillet - 100 g tomato salad - 1 teaspoon of olive oil - 250 g cold pasta salad - 1 large glass of apple juice (200 ml) DINNER 8 - scampi’s grilled on a skewer (or pan-fried without oil) - 80 g basmati rice (weighed before cooking) - 250 g steamed leeks - 1 teaspoon of olive oil Day 9 Day 10 LUNCH 9 - 1 hard-boiled egg - 300 g tomato salad, 100 g watercress - 1 teaspoon of dressing - 100 g low-fat fromage blanc (white cheese) - 1 orange DINNER 9 - 125 g grilled leg or breast of chicken (or baked in the oven in foil without grease) - slices of whole-grain bread - 250 g white asparagus - 1 teaspoon of olive oil LUNCH 10 - 100 g marinated herring or 150 g crabmeat with lemon juice - 200 g red beet salad - 20 g watercress - 1 slice of toast (40g) + 10g minarine - 1 apple DINNER 10 - 160 g fillet of whiting (or baked in foil) - 70 g pasta (weighed before cooking) - 300 g raw tomatoes - 1 soupspoon of skimmed dairy cream - 1 kiwi (80 g) Back & Abs 9EN Day 11 Day 12 LUNCH 11 - 80 g camembert cheese - 50 g ‘salade de blé’ (wheat salad) - 1 teaspoon of lemon juice or balsamic vinegar - 1slice of toast (40g) + 10g minarine DINNER 11 - 125 g grilled lean fillet of pork (or pan-fried without grease) - 125 g steamed potatoes - 250 g steamed broccoli - 1 teaspoon of olive oil - 1 small banana (100 g) LUNCH 12 - 2 slices of whole-grain bread (80g) + 10g minarine - 150 g lean ham - 100 g grated celery root DINNER 12 - 125 g grilled beef rib steak (or pan-fried without grease) - 200 g steamed string beans - 40 g whole-grain rice - 1 teaspoon of olive oil Day 13 Day 14 LUNCH 13 Sandwich made of: whole-grain bread (70g), 150 g shrimp (crevettes grises), 1 teaspoon of low-fat butter - 50 g lettuce salad - 1 teaspoon of lemon juice or balsamic vinegar DINNER 13 - 125 g grilled beef steak (or pan-fried without grease) - 250 g cabbage (cauliflower or other variety) - 125 g steamed potatoes - 1 clementine (80g) LUNCH 14 - omelette with fresh herbs - salade of steamed string beans (haricots princesses) - 1 teaspoon of lemon juice or balsamic vinegar DINNER 14 - grilled quail (or oven-baked without grease) - 250 g steamed fennel - 125 g steamed potatoes - 1 clementine (80g) LIMITED GUARANTEE : Lanaform® guarantees this product to be free of all material and manufacturing faults for a period of two years from the date of purchase, except for the cases cited below. Lanaform® does not guarantee the elastic straps of the Back & Abs. The guarantee of this Lanaform® product does not cover damage caused due to any abusive use, accident, attachment of any unapproved accessory, modification of the product, or any other condition, of whatever nature, that is outside the control of Lanaform®. Lanaform® can in no way be held responsible for any accessory, consequential, or special losses. All implicit guarantees concerning the suitability of this product are limited to a period of two years from the date of initial purchase. On reception, Lanaform® will repair or replace, as it deems fit, your Back & Abs and will return it to you free of charge. The guarantee is only provided by the Lanaform® Service Centre. Any maintenance operation undertaken on this product by any person other than the Lanaform® Service Centre shall render the guarantee null and void. 10FR BACK & ABS Nous vous remercions d’avoir acheté le Back & Abs de Lanaform®. Grâce à cet appareil, vous pourrez travailler différentes parties de votre corps : vos muscles abdominaux, l’intérieur et l’extérieur de vos cuisses, vos quadriceps,… tout cela en profitant, simultanément, d’un massage du dos. Ces coussins confortables vous permettront d’étendre le haut de votre corps ainsi que votre dos pour une relaxation totale et une amélioration de la souplesse. Son appuie-tête berce et supporte votre cou pour un maximum de confort. L’assemblage du Back & Abs se fait en quelques instants et son rangement est facile. RECOMMANDATIONS D’USAGE :