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GoFit WOBBLE BOARD, Руководство по обучению, Страница: 19 / 22

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Bent-Knee Calf Stretch

STEP ONE

 - Place your left foot on the back of the 

Wobble Board, where the board bottoms-out to the 

back. Bend slightly into your front leg to position your 

body in a shallow lunge.

STEP TWO

 - Displace your weight into your front leg. 

Keep your back heel engaged with the board, but 

create about a 15-degree bend in the back of your 

knee. Be sure both feet face forward at 12 o’clock. 

Repeat on the right side.

Stretching: 

Soleus and Achilles Tendon

WOBBLE BOARD 

STRETCHES

19

Содержание WOBBLE BOARD

Страница 1: ......

Страница 2: ...rogram are 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 acknowledge and agree that the Materials are provided by GoFit LLC directly and or through their licensors You agree that ...

Страница 3: ...bble Board Be sure to wear appropriate exercise clothing and footwear such as sneakers or exercise shoes The Wobble Board is not recommended for use during pregnancy The Wobble Board should only be used for its intended purpose as outlined in this training manual MAINTENANCE AND CARE Clean the Wobble Board with mild soap and warm water DO NOT use abrasive or chemical cleaners DO NOT immerse Wobble...

Страница 4: ...WOBBLE BOARD SET UP Raise GoFit Wobble Board by turning the base counter clockwise Lower GoFit Wobble Board by turning the base clockwise 3 4 ...

Страница 5: ...rance Core Strength and Balance Customize your own program by adding the exercises of your choice or start with the progressive Wobble Board exercise programs included LEVEL ONE LEVEL TWO LEVEL THREE It is recommended to all who are new to the Wobble Board to begin with Level One ...

Страница 6: ... Perform 1 3 sets Position the Wobble Board away from the wall where you have no assistance for standing exercises LEVEL ONE 2 3 x weekly LEVEL TWO 3 x weekly LEVEL THREE 3 4 x weekly Work to fatigue meaning do as many reps as you can with perfect form With exercises where you have multiple balance points remove one point of balance by levitating one leg or arm Raise the height of the Wobble Board...

Страница 7: ... ONE Step onto the Wobble Board one foot at a time Feet should be positioned hip width apart STEP TWO Try not to bottom out on any side Maintain perfect balance between your feet Ankle Strength and Stability WOBBLE BOARD EXERCISE 7 ...

Страница 8: ...e Board where the board will tip forward STEP TWO Carefully lift your left foot off of the floor and place it on the back portion of the Wobble Board to balance the board on all sides Repeat switching your left foot to the front and carefully balancing with your right foot on the back Ankle Strength and Stability ...

Страница 9: ...O Return to lateral balance position Repeat altering your center of gravity ever so slightly and tilt the board to the side where it bottoms out at 3 o clock STEP THREE Return to lateral balance position Repeat at 6 o clock and 9 o clock STEP FOUR After touching all four points reverse the order Ankle Strength and Stability WOBBLE BOARD EXERCISE 9 ...

Страница 10: ...nees to travel beyond the balls of your feet as you lower into a squat Maintain flat back posture Keep chest lifted Begin with a shallow squat With training go deeper into your squat Try not to let the Wobble Board bottom out on any side Maintain perfect balance between your feet Lower Body Strength Hip and Ankle Strength Stability ...

Страница 11: ...er of the Wobble Board STEP TWO Lift your free leg off of the ground and try to balance on your one foot Begin with your lifted foot close to the surface of the board With training lift the free knee higher Ankle Strength and Stability WOBBLE BOARD EXERCISE ...

Страница 12: ...re greater stability of the hips STEP TWO Raise your pelvis towards the ceiling Resist gravity as you slowly lower down With training progress to performing this exercise with one balance point removed one leg lifted up towards the roof If you remove a balance point be sure to perform equal number of repetitions on each side Glute Strength and Hip Mobility WOBBLE BOARD EXERCISE 12 ...

Страница 13: ...ng your legs off the ground Feet can be touching together There should be a straight line from the lobe of your ear to the middle of your shoulder to the side of your hip side of your knee and side of your ankle With Training progress to performing this exercise with one balance point removed hyper extend at one hip lifting your leg towards the roof contracting through the glutes Core Strength Sho...

Страница 14: ...TEP TWO Extend at your elbows therefore placing your hands onto the Wobble Board directly underneath your shoulders Arms should be perfectly straight Core Strength Shoulder Strength and Stability WOBBLE BOARD EXERCISE 14 WARNING Finger pinch may occur ...

Страница 15: ...owards the ceiling Level One is performed in a low side plank position by placing the forearm on the center of the Wobble Board Stagger your feet to face the side wall Lift your free arm towards the ceiling Core Strength Shoulder Strength and Lateral Stability WOBBLE BOARD EXERCISE 15 WARNING Finger pinch may occur LEVEL ONE LEVEL THREE ...

Страница 16: ...sh your body up Try to inhale as you lower down and exhale as you push up Be sure to perform equal number of repetitions on each side switching your hand on the Wobble Board With training you can make this exercise more challenging by adding a high side plank in between each push up Modifications for this exercise include widening the stance of your legs or dropping your knees down to the ground i...

Страница 17: ...TWO Resist gravity while slowly lowering your body down to the board keeping elbows pulled in tightly towards your body Press back up to the top pushing the Wobble Board away yet keeping it balanced on all sides Try to incorporate your breath inhale as you lower yourself exhale as you push up Tricep and Core Strength Shoulder Stability WOBBLE BOARD EXERCISE 17 WARNING Finger pinch may occur ...

Страница 18: ...he board bottoms out to the back STEP TWO Stand up straight and tall press your weight into your front leg keep your back heel engaged with the Wobble Board and be sure both feet face forward at 12 o clock Repeat on your right side Stretching Gastrocnemius and Soleus WOBBLE BOARD EXERCISE 18 ...

Страница 19: ...o your front leg to position your body in a shallow lunge STEP TWO Displace your weight into your front leg Keep your back heel engaged with the board but create about a 15 degree bend in the back of your knee Be sure both feet face forward at 12 o clock Repeat on the right side Stretching Soleus and Achilles Tendon WOBBLE BOARD STRETCHES 19 ...

Страница 20: ...appens scoot your heels back a little further so that both feet completely fit on the board STEP TWO Flex forward at your hips maintaining flat back posture and reaching towards your toes Squeeze in on the towel or Foam Roller to lock in through the pelvic floor If you cannot touch your toes without rounding your back simply reach for your shins instead The use of a towel or Foam Roller is optiona...

Страница 21: ... to the floor if that happens scoot the balls of your feet a little further forward so that both feet completely fit on the board STEP TWO Flex forward at your hips maintaining flat back posture and reaching towards your toes Squeeze in on the towel or Foam Roller to lock in through the pelvic floor If you cannot touch your toes without rounding your back simply reach for your shins instead The us...

Страница 22: ...the manner shown illustrated described Anyone under the age of 18 should have constant adult supervision Always read all warnings and instructions 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 ...

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