Taurus TB-9350-PRO, Operating Instructions

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5 EXERCISES
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Start
Kneel down and place your toes on the floor. Grasp the handles
and straighten your arms with the grips
parallel to the floor. Raise and expand your
chest, align your hips with the shoulders
and push your hips slightly back. Keep the
lower back stable. Focus your eyes down to
the floor. Inhale deeply through your nose
and exhale gently. Contract your stomach
muscles (lower abdomen). Keep your
stomach pulled in throughout the roll out
and back movement.
End
Hold your breath and push forward while simultaneously moving your
hips forward and slightly downwards. Roll forward (only as far as the
lower back can be kept straight).
⚠ CAUTION
+ The lower back should not be bended any further because this
could cause pain in the abdominal or low back area.
+ Decrease the amount of forward motion if any of these signs occur.
Hold this position for 2-3 seconds, roll back to the starting position and
exhale when the hips move towards the ankles. Repeat the exercise
until muscular failure. The goal is to do 30 repetitions.
L
NOTICE
For more challenge: hold the extended position.
Left Roll
Push forward with your hands at a slight angle between 10 o’clock and
12 o’clock while simultaneously moving your hips forward and slightly
downwards.
࣑ ATTENTION
Make sure to keep your pelvis level without touching
the floor while rolling forwards.
Hold this position for 2-3 seconds and roll back
to the starting position. Repeat in an alternating right to left pattern
for the desired number of repetitions until muscular failure. The goal is
to do 30 repetitions.
L
NOTICE
For more challenge: hold the extended position.
Right Roll
Push forward with your hands at a slight angle between 12 o’clock and
2 o’clock while simultaneously moving your hips forward and slightly
downwards.
࣑ ATTENTION
Make sure to keep your pelvis level without touching
the floor while rolling forwards.
Hold this position for 2-3 seconds and roll back
to the starting position. Repeat in an alternating right to left pattern
for the desired number of repetitions until muscular failure. The goal is
to do 30 repetitions.
L
NOTICE
For more challenge: hold the
extended position.