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GO VIBE VIBRATING MASSAGE ROLLER

Training Manual

Calves—Single Leg

Starting position -

Position the roller under one

leg just behind the ankle. Place your hands to your

sides and slightly to the back, supporting your

upper body with your arms. Your other leg remains

straight and off to the side of the roller.

GO VIBE VIBRATING MASSAGE ROLLER

Training Manual

Muscles targeted:

Gastroc and soleus (calves)

Movement -

Lifting your bottom off the floor,

slowly drive your body forward, rolling from the

akle to just below your knee. Pause on any tight

or sore spots for trigger point massage—pointing

your toes upward (dorsiflexion) and downward

(plantar flexion).
Repeat the movement for both calves.

Note: To target the inside or outside of
your calf muscles, you may also
point your toes in or out.

Содержание GoVibe

Страница 1: ...and retrieval system without the written permission of GoFit LLC Train Recover Repeat Develop a well rounded fitness plan with companion products and instructional content from GoFit Shop select retailers worldwide or visit us at www gofit net to find your total home fitness solution IMPORTANT Read and follow all warnings and information before using this product to reduce the risk of injury WARNI...

Страница 2: ...ings and Disclaimers The models depicted in this program are well trained athletes the illustrations depicted in this program portray well trained athletes and 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...

Страница 3: ... Power Indicator Light flashes battery is low and the unit will shut itself off shortly Recharge the battery immediately Unplug unit after charging recharging and prior to use WARNING 3A CONSULT PHYSICIAN BEFORE USING THIS PRODUCT Do not use if you are injured seek the advice of a physician This product is not recommended for use during pregnancy Massage roller exercises may require balance Use ca...

Страница 4: ...or massage Self massage is most commonly used before and after fitness training or any sort of physical exercise Not only is your Go Vibe Vibrating Massage Roller ideal for these activities but also for everyday stress relief muscle relaxation or trigger point release Usage Guidelines 5A Pre workout your muscles are not yet warmed up and not as flexible so it is very important to use your roller t...

Страница 5: ... To stop vibration press the power button Features and Components 7A Dense durable closed cell foam stands up to long term use and is optimal for deep tissue massage Variegated grooves promote muscle blood flow while targeting trigger point release The sturdy vibration core has four graduated vibration levels for a full range of massage benefits From pre workout blood flow stimulation to muscle re...

Страница 6: ...efect please contact GoFit Customer Service for a Return Authorization Number to ensure your return is handled properly upon receipt Shipping charges will be the responsibility of the buyer Customer Service can be called at 1 888 530 4441 Monday Friday 8am to 5pm or emailed at customerservice gofit net If you purchased this item outside of the United States please contact customer service for addi...

Страница 7: ...r to keep your lower back and glutes slightly elevated off the floor throughout the exercise GO VIBE VIBRATING MASSAGE ROLLER Training Manual 3 Muscles targeted Back latissimus dorsi rhomboids trapezius and lower lumber Movement Using your legs to control the move ment slowly begin to roll on the roller until it is at your lower back Pause at any sore spots and massage them using small back and fo...

Страница 8: ...witch glutes and repeat movement GO VIBE VIBRATING MASSAGE ROLLER Training Manual 5 Starting position Lie face down placing both legs quadriceps on the roller Position the roller just above the knees to begin the movement Bend your elbows for upper body support Movement Keeping your back flat transfer your weight moving from forward to back moving the roller from the top of your knees to the top o...

Страница 9: ... bet ter balance and comfort GO VIBE VIBRATING MASSAGE ROLLER Training Manual 7 Movement Extending your legs roll for the length of your shins from just below your knee to the top of your ankle Bring your knees back towards your body and repeat the movement Rotating your shins to one side or the other will help avoid direct pressure to the shin bone Repeat the movement as needed Note To increase t...

Страница 10: ...sing your hands and your stationary foot for support roll from your hip down to your knee Pause on any tight spots for trigger point massage GO VIBE VIBRATING MASSAGE ROLLER Training Manual 9 Muscles targeted Iliotibial band lateral quads Advanced massage exercise Starting position While positioned to one side place your hip the one closest to the floor on the roller Place your elbow of the same s...

Страница 11: ...on top of the roller and the other leg bent with your foot placed flat on the floor GO VIBE VIBRATING MASSAGE ROLLER Training Manual 11 Movement Slowly begin to roll forward bring ing the roller from just behind your knees to just in front of your glutes You may lean to one side or the other to target any tight spots you my find within the muscles Pointing your toes in out and straight will help w...

Страница 12: ...ide of the roller GO VIBE VIBRATING MASSAGE ROLLER Training Manual 13 Muscles targeted Gastroc and soleus calves Movement Lifting your bottom off the floor slowly drive your body forward rolling from the akle to just below your knee Pause on any tight or sore spots for trigger point massage pointing your toes upward dorsiflexion and downward plantar flexion Repeat the movement for both calves Note...

Страница 13: ...ard dorsiflexion and downward plantar flexion GO VIBE VIBRATING MASSAGE ROLLER Training Manual 15 Muscles targeted Gastroc and soleus calves Note to increase pressure intensity you may alsostack one leg on top of the other To target the inside or outside of your calf muscles you may also point your toes in or out Advanced massage exercise Movement Raise your bottom as you tighten or engage your gl...

Страница 14: ...oller is behind the heal of your hands at approximately your wrists GO VIBE VIBRATING MASSAGE ROLLER Training Manual 17 Movement Keeping your knees in place roll slowly forward by extending your arms until the roller reaches your elbows Pause on any tight or sore spots for trigger point massage During the movement feel your lats stretch Repeat the movement as needed Muscles targeted Latissimus dor...

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