CROSS TRAININGFOR CORE

TAKE THESE STEPS TO BRACE YOUR CORE AND ENGAGE YOUR ABS ON THE GX40S CROSS TRAINER

01.

Your core muscles are important - they protect your spine and their primary role is to stop unwanted movement to avoid risk of injury or damage. To create a ‘bracing effect’ on the Cross Trainer you must first focus on your breathing.

02.

When breathing in, make sure that your tummy button goes out away from the spine, increasing abdominal pressureand creating a stable base.

03.

When breathing out, the tummy button will come back in toward the spine ready for the next inhalation.

04.

Did you know your head weighs approximately 8% of your body mass? Keeping your head upright is a challenge for the spine and also thecore, so be sure to keep your head directly over your shoulders.

05.

Letting go of the hand supports will increase the need to stabilise the bodyand support the weight above the hips (be careful with your balance with this one!). This will put extra stress on the core and help it develop. Your body will want to move and it’s the resistance against this movement that will initiatethe core to react.

06.

Alternatively, pulling and pushing against the moving arm levers of the cross trainer will initiate rotation from the trunk. The abdominal muscles and the obliques are the primary muscle groups responsible for rotation and so to work these, get pumping those arms for a full range of motion.

07.

Vary the cadence of the pedalling motion to force the body to react to a changing stimulus. Once again stress the core through a different set of dynamics and balance challenges or various speeds.

LEGS IN MOTIONFORWARD VS. REVERSE ELLIPTICAL TRAINING

FORWARD MOTION COMBINATION

For killer quads and glutes. For the hip extensors and hamstrings.

Using both forward and reverse motions helps to even out the work rate by both anterior and posterior muscles rather than becoming dominant in just one group.

REVERSE MOTION

This is the traditional motion we’re all used to. And we know the cross trainer beats the treadmill when it comes to applying resistance and working the upper body at the same time as the legs.

Try it out, it might feel different - but that’s a good thing. The change of direction one-way to another has a direct impact on the activation of the core. Any change of direction is great to stress the midsection.

Want killer pins? Your calves are constantly used on a cross trainer, regardless of forward or reverse motion.

Low impact exercise which offers the movement and benefits of hiking, cross country skiing and biking.

It’s said the reverse elliptical motion can burn 7% more calories than the forward motion.

The upper body push/pull of the cross trainer motion means that your biceps, triceps, traps, back and shoulders are worked whether you’re going forwards or backwards.

GT40S TREADMILL GB40S BIKE GX40S CROSS TRAINER

GT40S TREADMILL, GB40S BIKE, GX40S CROSS TRAINER

INTRODUCING THEONE SERIES 40S RANGEReebok’s new ONE Series 40s line-up is built to last. Whether you opt for a treadmill, indoor bike or cross trainer, you’ll achieve maximum results at home.

KEY

BENE

FITS Easy to use

Improve cardiovascular healthand stamina

Build speed and endurance

Mimic uphill running with incline

Develop lower body strength

Improve cardiovascular healthand stamina

Burn fat, lose weight

Mimic cycling outside with resistance

Work both upper and lower body

Minimal perception of fatigue

Improve cardiovascular healthand stamina

Burn fat, lose weight

CALO

RIES

BURN

ED 100 PER MILE 8-12 PER MIN 300 IN 30 MINS(Varies by user weight, height, speed and incline of treadmill)

(Varies by user weight, height, speed and resistance level)

(Varies by user weight, height, speed and resistance level)

STAN

D-OU

T FE

ATUR

ES 12 electronic levels - Incline creates resistance and increases the intensity of your workout.

12

ONE Series Cushioning - 3 zones mimic natural running movement and transition of the foot to absorb the impact.

2.0HP motor - Offering a smooth and quiet running experience.2HP

40 programs - Integrated programs for a varied and tailored workout.40

Hand pulse sensors.

LCD - Blue backlit display.

Solid 9kg flywheel, for a smooth bike ride.

9KG

32

32 electronic levels of resistance to increase intensity.

20 programs - Integrated programs for a varied and tailored workout.20

Adjustable saddle and pedals.

Hand pulse sensors.

LCD - Blue backlit display.

Rear drive 9kg flywheel provides an ultra-smooth and quiet motion.9KG

32

32 electronic levels of resistance to increase intensity.

20 programs - Integrated programs for a varied and tailored workout.20

Slip resistant and adjustable footplates.

Hand pulse sensors.

LCD - Blue backlit display.

LEVE

L OF

IMPA

CT LOW OR HIGH IMPACTHigh impact exercise can improve bone density.

LOW IMPACT. . . for all fitness levels

LOW IMPACT. . . for all fitness levels

HOM

E FO

OTPR

INT

FOLDS FOR STORAGE 101(L) X 51(W) X 128CM(H) 135(L) X 72(W) X 169CM(H)