manualshive.com logo in svg

Trojan MEDICINE BALL, User Manual, Page: 8 / 12

Share
Download
Trojan MEDICINE BALL User Manual Download Page 8

8

EXERCISES

7. TRUNK ROTATION

Sit upright and bend your knees at 90 degrees with 
your feet flat on the floor and stomach drawn in. 
Place ball on the right side on the floor behind your 
back. Rotate to the right, pick up the ball, bring it 
round to the left and place it on the floor behind 
you. Repeat 10 times before changing direction. 

8. STANDING TORSO TWIST

Stand back-to-back with your knees slightly bent. 
Pass the Trojan Medicine Ball around the side to 
your partner moving the ball in circular motions 
around you. Try to keep your hips fixed facing 
forward whilst only twisting your torso. Do 10 
repetitions before changing direction. Rest in 
between. 

9. VERTICAL EXTENSIONS

 

Stand back-to-back about half a metre apart. Lift 
the ball up and keep your arms straight when 
passing it overhead to your partner. They should 
pass it back to you between their knees. Make sure 
you keep your knees bent as you bend over.
Do 10 repetitions before changing direction.  
Rest in between. 

Summary of Contents for MEDICINE BALL

Page 1: ...ACE FORBETTERGRIP CARDIO Visit facebook com trojanhealth www trojanhealth co za www instagram com trojanhealth CAUTION READ ALL PRECAUTIONS AND INSTRUCTIONS IN THIS MANUAL BEFORE USING THIS EQUIPMENT KEEP THIS MANUAL FOR FUTURE REFERENCE ...

Page 2: ...______ 5 Conditioning Guidelines and Exercises__________________________ 6 Warm Up Cool Down________________________________________ 9 Maintenance _________________________________________________ 10 2 Year Limited Warranty_______________________________________ 11 Repairs Procedure ____________________________________________ 12 ...

Page 3: ... immediately and consult your physician To avoid muscular pain and strain begin each workout by stretching and warming up and end each session by cooling down and stretching PROPER USAGE Do not use the equipment in any way other than as designed or intended by the manufacturer It is imperative that Trojan equipment is used properly to avoid injury Injuries may result from exercising improperly or ...

Page 4: ...rtment on 0861 TROJAN 0861 876526 to arrange a repair Customers residing outside South Africa can contact us on 27 10 206 4405 OPERATING WARNINGS It is the purchaser s responsibility to instruct all users as to the proper operating procedures of all Trojan equipment Keep children away from all moving parts Parents must provide close supervision of children if the equipment is used in the presence ...

Page 5: ...ff the excess fat that our bodies can store weight training is an essential part of the exercise routine process Weight training helps tone build and strengthen muscle If you are working above your target zone you may want to do a lesser amount of reps Always consult your physician before beginning any exercise program MUSCLE CHART The exercise routine that is performed when using a Trojan Medicin...

Page 6: ...d your doctor Set up your equipment on a flat even surface BEGINNERS EXERCISE PROGRAM Unless otherwise stated perform each exercise for 3 sets of 10 repetitions before moving onto the next exercise in the program 1 REVERSE CRUNCH Start in a sitting position with the Trojan Medicine Ball between your knees or feet Sit back slightly and rest on your hands Now draw your stomach in and bring your knee...

Page 7: ... also be thrown from an overhead position Can be done with a partner 5 SQUAT AND PRESS Stand in a wide and stable stance holding the Trojan Medicine Ball close to your chest allowing your hips to go back bend your knees and squat down until your thighs are parallel to the ground Stand up and push the Trojan Medicine Ball to arms length overhead As technique improves accelerate out of the squat Jum...

Page 8: ...ur knees slightly bent Pass the Trojan Medicine Ball around the side to your partner moving the ball in circular motions around you Try to keep your hips fixed facing forward whilst only twisting your torso Do 10 repetitions before changing direction Rest in between 9 VERTICAL EXTENSIONS Stand back to back about half a metre apart Lift the ball up and keep your arms straight when passing it overhe...

Page 9: ...ur back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts and then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 HAMSTRING STRETCH Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 counts and then re...

Page 10: ...ANING The Trojan Medicine Ball can be cleaned with a soft cloth and mild detergent Do not use abrasives or solvents on plastic parts STORAGE Keep the Trojan Medicine Ball in a clean and dry environment away from children ...

Page 11: ...turer in respect of any injury loss or damage direct indirect or consequential arising out of the use of or inability to use this product and whether or not occasioned by the Manufacturer s negligence or any act or omission on its part PROOF OF PURCHASE Any claim in terms of the warranty must be supported by a proof of purchase or a warranty number Warranty numbers can be issued through contacting...

Page 12: ...arranty will be repaired free of charge as long as it complies with the terms and conditions of the warranty refer to warranties section in this manual Any items that need to be repaired that are NOT covered in the warranty will be for the Consumer s expense A quote for the repair replacement of these items will be provided to the Consumer for approval prior to repairs being conducted OUT OF WARRA...

Reviews:

No comments