GoFit GOH2O Training Manual Download Page 13 | Manualshive

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GOH

2

O

DEEP WATER EXERCISES

Criss-Cross

12

MOVEMENT

- Maintaining proper form, extend your arms straight out to your sides, keep your legs

straight and open them out (past hip-width) as far as it is comfortable for you. Draw both legs towards
each other and cross one leg in front of the other. Alternate front and back each time your legs cross.

Deep Water Exercises

require the GoH2O Belt.

You may use the GoH2O Barbells or Gloves for
stability, or to increase resistance.

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Summary of Contents for GOH2O

Page 1: ...Read and follow all information before use Serious injury or fatality may occur ...

Page 2: ...Knee Twists 14 Crunches 15 Body Curls 16 GoH2O Shallow Water Exercises Hammer Curls 17 Suitcase Press 18 Punch Out 19 Arm Sweeps 20 Flys 21 Arm Pedals 22 Deep Water Exercises require the GoH2O Belt You may use the GoH2O Barbells for stability or the GoH2O Gloves to increase resistance Shallow Water Exercises are performed with water at shoulder level and your feet planted on the pool floor Exercis...

Page 3: ...d only you and your doctor can assess whether you are suited for the exercises and or diets depicted in the program e g you may have pre existing injuries or other conditions that make the exercises or diets depicted inappropriate for you You acknowledge and agree that the Materials are provided by GoFit LLC directly and or through their licensors You agree that all persons appearing in these Mate...

Page 4: ... appropriate aquatic exercise apparel The GoH20 should only be used for its intended purpose as outlined in this training manual IF YOU CANNOT SWIM If you can not swim this product is NOT recommended for you DO NOT PERFORM any suggested exercises where your feet are not able to touch the bottom of the pool or water source For standing exercises DO NOT perform on slippery or uneven surfaces where y...

Page 5: ... gentle on your heart and joints Here are some of the benefits of water exercises Alleviates pressure on your joints Increases flexibility and range of motion Excellent for active recovery and rehabilitation Increases circulation and reduces blood pressure Promotes stress relief GOH2O BELT assists with maintaing a vertical position proper form buoyancy and stability as you perform water exercises ...

Page 6: ...buckle until the belt is tight enough and comfortable enough to you that the belt won t ride up during exercises 2 Pull the tail of the black belt tight through sliding buckle to secure the belt adjustment Back Inside The belt has two holes towards the buckle area so you may adjust the belt to your comfort Pull the black belt through one of the two holes on both sides based on your preference GoH2...

Page 7: ...ure that you are maintaining a vertical position in the water and not leaning forward When getting started follow the tips below and practice maintaining proper form before moving on to the exercises Lean back slightly when first adjusting to the water and belt Keep your head up and chest lifted Align your shoulders with your hips Keep your core muscles tight Maintain an even counterbalance betwee...

Page 8: ...n or pushing your physical limitations When first attempting any exercise use caution while determining your physical limitations Always start at a level that allows you to complete the recommended sets and duration TIPS Listen to your body Never sacrifice proper form Discontinue if you feel undue pain Be patient and persistent Building strength takes time Have a towel and drinking water ready Bre...

Page 9: ...n line with your hip Then alternate your legs in a smooth controlled manner Just like when walking or running move your arms as you begin to jog forward backward or in a circle Left knee up right arm forward Right knee up left arm forward 8 Deep Water Exercises require the GoH2O Belt You may use the GoH2O Barbells or Gloves for stability or to increase resistance ...

Page 10: ...s back and forth while moving your arms in the opposite direction in a smooth controlled manner Similar to a cross country skier Ski forward backward or in a circle Right leg forward right arm back Left leg forward left arm back Deep Water Exercises require the GoH2O Belt You may use the GoH2O Barbells or Gloves for stability or to increase resistance ...

Page 11: ... knee kick one leg forward swing it back towards your bottom then back to starting position Alternate your legs in a smooth controlled manner Make sure your thighs and knees stay together during movement while keeping them in line with your hips Deep Water Exercises require the GoH2O Belt You may use the GoH2O Barbells or Gloves for stability or to increase resistance ...

Page 12: ...up as high as you are able and reach with your opposite arm to try and touch your toes Alternate legs and arms in a smooth controlled manner Right leg kicks forward left arm reaches for Toe Touch Left leg kicks forward Right arm reaches for Toe Touch Deep Water Exercises require the GoH2O Belt You may use the GoH2O Barbells or Gloves for stability or to increase resistance ...

Page 13: ...egs straight and open them out past hip width as far as it is comfortable for you Draw both legs towards each other and cross one leg in front of the other Alternate front and back each time your legs cross Deep Water Exercises require the GoH2O Belt You may use the GoH2O Barbells or Gloves for stability or to increase resistance ...

Page 14: ... of your feet together and turn your knees out from your hips Keeping your feet together draw your heels up towards your bottom as far as it is comfortable for you then press your feet back to starting position Deep Water Exercises require the GoH2O Belt You may use the GoH2O Barbells or Gloves for stability or to increase resistance ...

Page 15: ...es and draw them up towards your midsection With control twist your knees from side to side as far as it is comfortable for you Remember to keep your upper body steady and maintain a tight core while your lower body is in motion Deep Water Exercises require the GoH2O Belt You may use the GoH2O Barbells or Gloves for stability or to increase resistance ...

Page 16: ...ightly recline into a half seated position with straight legs and your toes just above the surface Raise your arms out to your side then bend your elbows to a 90 degree angle with your palms down In one controlled movement crunch forward and push your arms out straight as you bring your knees towards your chest Try to avoid straining forward or putting stress on your neck Extend back out and repea...

Page 17: ... form extend your arms straight out in front with your palms facing down and your legs straight down so they are in line with your hips In one movement with control press your arms back and bring your knees towards your midsection as far as it is comfortable for you Remember to keep your upper body steady and maintain a tight core while your lower body is in motion Extend back out and repeat ...

Page 18: ...o increase resistance MOVEMENT Plant your feet on the pool floor with water at shoulder level Stand with your feet hip width apart and keep your shoulders in line with your hips Your palms will be facing inward as you bring your arms up to a 45 degree angle and return to starting position Try to keep your elbows close to your body as you make the movements You may alternate arms or bring your arms...

Page 19: ...sistance MOVEMENT Plant your feet on the pool floor with water at shoulder level Stand with your feet hip width apart and keep your shoulders in line with your hips Your palms will be facing inward as you bend your elbow up to a 90 degree angle in line with your shoulders and press back to starting position It is almost as if you are picking up and putting down a suitcase You may alternate arms or...

Page 20: ...Exercises may be performed with GoH2O Barbells or Gloves to increase resistance MOVEMENT Plant your feet on the pool floor with water at shoulder level Stand with your feet hip width apart and one foot out in front of the other Your palms will be facing inward as you extend one arm straight out and retract your other arm in a smooth controlled motion ...

Page 21: ...with GoH2O Barbells or Gloves to increase resistance MOVEMENT Plant your feet on the pool floor with water at shoulder level Stand with your feet hip width apart Extend your arms straight out to your sides in line with your shoulders and your palms facing down Bending from your elbows sweep your hands towards your chest and extend your arms back out straight in a smooth motion ...

Page 22: ...ls or Gloves to increase resistance MOVEMENT Plant your feet on the pool floor with water at shoulder level Stand with your feet hip width apart Extend your arms straight out to your sides in line with your shoulders and palms facing forward With straight arms sweep your arms out in front of you bring your hands or barbells together and then return to starting position in a smooth motion ...

Page 23: ...ith GoH2O Barbells or Gloves to increase resistance MOVEMENT Plant your feet on the pool floor with water at shoulder level Stand with your feet hip width apart and one foot out in front of the other Bring your arms out in front of your chest with your palms facing downward Move your arms in a forward circular motion similar to pedaling a bicycle You may also reverse this motion ...

Page 24: ...llow all warnings and information before use Always use proper techniques and common sense when exercising Before each use check your equipment thoroughly for any signs of damage defect or wear If any is found discontinue use immediately and contact GoFit for assistance This product is not intended for commercial use WARNING Go to www gofit net for product information 2016 GOFIT LLC TULSA OK USA A...

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