10 GB/IE
Do not use the product near stairs or landings.
Exercising safely requires ample room. When
exercising, keep at least 0.6 m clear around
you and the product (see Fig. I).
Store the product in a dry safe place after use.
Do not leave the product unattended.
Training
Tips
Warm up before you start training.
Keep to the specified sequences of movements
and do not overestimate your strength. Carry
out the exercises at a regular speed and while
breathing calmly.
Note:
If you are a beginner, approx. 5–10
repetitions of around 10 seconds will be
sufficient.
Side stretch (see Fig. A):
Stand with your feet hip with apart. Rotate the
right foot 90° outward. Place the product to
the outside of your right foot.
Lean the upper body to the right and place
your right hand on the product.
Extend your left arm upward. The two arms
form a line. Look forward.
Hold this pose for a moment.
Perform three sets of 10–15 reps of this pose,
then switch sides.
Balancing stick (see Fig. B):
Place the product on the floor in front of you.
Bend forward and place your hands on the
product.
Extend your right leg back behind you. Be sure
to keep your leg straight and extended.
Keep your back straight, elbows facing out,
and the weight bearing leg slightly bent.
Hold this pose for a moment.
Perform three sets of 10–15 reps of this pose,
then switch sides.
Bridge (see Fig. C):
Lie on a yoga mat, on your back, with the
product under your scram, arms next to your
body.
Bend your knees with the feet flat on the
ground.
Your upper body and thighs form a line and
your feet are placed firmly on the floor.
Hold this pose for a moment.
Perform three sets of 10–15 reps of this pose.
Half split (see Fig. D):
Kneel on a yoga mat and place the products
next to you.
Place your hands on the products and extend
your left leg in front of you.
Lower your pelvis toward the floor until you feel
a stretch in your Achilles tendon.
Keep your head in extension of your spine and
your shoulders down.
Hold this pose for a moment.
Perform three sets of 10–15 reps of this pose,
then switch sides.
Hamstring stretch (see Fig. E):
Stand on a yoga mat in front of the product
with your legs spread.
Lean forward and place your hands next to the
product.
Rest your forehead on the product.
Keep your back straight, elbows outward,
knees slightly bent.
Hold this pose for a moment.
Perform three sets of 10–15 reps of this pose.
Hamstring and Calf stretch (see Fig. F):
Stand on a yoga mat in front of the product,
legs hip width apart.
Lean forward and place your hands next to the
product.
Rest your forehead on the product.
Keep your back straight, elbows outward,
knees slightly bent.
Hold this pose for a moment.
Perform three sets of 10–15 reps of this pose.
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