AMONAX Convertible Ab Wheel Roller with Large Knee Mat User Manual

AMONAX Convertible Ab Wheel Roller with Large Knee Mat

AB ROLLER

Assembly Guide – Double-wheel Setting

1. Wheels x2, Steel Bar x1, Handles ×

2. Insert one handle onto the steel bar.
   Tips : Please lightly tap the handle to push it in further.

3. Insert one wheel.
   

4. Insert the second wheel.

5. Insert the second handle

6. Assembly complete.

Conversion to Single-wheel setting

1. Initial double-wheel setting.

2. Take off one handle.
   Tips : If handles are tight, please gently twist or warm them with a hair dryer to ease removal.

3. Take off one wheel.
   

4. Take off the second wheel, turn it around.

5. Insert the second wheel. Insert the second handle.

6. Assembly complete.

Assembly Guide – Single-wheel Setting

1. Wheels x2, Steel Bar x1, Handles x2.

2. Insert one handle onto the steel bar.
   Tips : Please lightly tap the handle to push it in further.

3. Insert one wheel.
   

4. Insert the second wheel.

5. Insert the second handle.

6. Assembly complete.

Training Introduction

• Beginner Start
  on the Double-wheel Setting – this setting provides more balancing support and therefore easier to use. Gradually progress to the Single-wheel Setting as you gain more control over the movement.

• Advanced Trainer
  For advanced users, Amon ax suggests to start easy on the Double-wheel Setting. Once you have gained control, feel free to switch to Single-wheel Setting whenever you are ready.

How to Use AMONAX Ab Roller

Regardless Double-wheel Setting or Single-wheel Setting

1.  Start on your hands and knees on the floor. Make sure that there is a length of smooth, unobstructed floor space before you, that is at least equal to your height. Range of motion should be limited in the beginning. Grip the ab roller with both handles and prepare to roll.

2. Roll forward and contract your abs. Hold the handles on either side of the wheels, move forward from your core. Roll your hands, arms, and torso forward until just before you feel like you can no longer pull yourself back up. Keep your abs tight, the hips stable, and the lower back muscles contracted.

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4. Return to the starting position. Slowly pull yourself back, use your core muscles to roll the ab roller back toward your knees.

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Tips for maximum effectiveness

1. Make sure you are using your abs to pull yourself back. You may also use your arms, shoulders, and try not to use your hips.
2. Keep your arms and back straight. The harder you flex your abs, the stronger they will become. Do not let your knees or your bottom sag toward the ground at any point.
3. Roll slowly. Keep the wheels under control, maintain slow, measured speed throughout the entirety of each rep.

Safety Precautions

1. For beginners it is advised to roll into a wall. By positioning yourself at a distance no longer than your body height, the wall can act as a stopper once you reach your “touchpoint” . In the same way, the wall provides you with ample boost to roll back during your first few tries.
2. Bear in mind that excess abdominal exercises can result in muscle tearing, even shoulder dislocation it done excessively or improperly. Proceed gradually with caution. It is advised to limit your exercise time within 10-30 minutes to start with, gradually extend your exercise duration. However, this depends on your personal situation and overall fitness level. If you have concerns on muscle training, it is best to advise your personal trainer or doctor before you start any training process.
3. If you experience back pain, try to tighten your by pulling your shoulders down and back. This helps to stabilize your spine in a manner similar to when you do a Deadlift. At the bottom position, roll yourself back to the starting position by pulling with your lats, which means keeping your back arched all the time. If the back pain is not eased, please advise your personal trainer or doctor. Appropriate use of ab roller should not result in pack pain.

Advanced Ab Roller Exercises

FULFILL YOUR HOME GYM

Documents / Resources

| AMONAX Convertible Ab Wheel Roller with Large Knee Mat [pdf] User Manual
Convertible Ab Wheel Roller with Large Knee Mat, Convertible Ab, Wheel Roller with Large Knee Mat, Roller with Large Knee Mat, Large Knee Mat
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