Matt Roberts Core Stability Dome Скачать руководство пользователя страница 8

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[Method]

Stand balanced on one leg whilst raising the other leg, hold for 30-60
seconds or for as long as you can.
Change to the other leg and repeat.

[Effect]

Enhances the body’s balancing ability and reaction time.
Exercises front thigh muscles of the raised leg.

Single-leg Balance with Leg Raise

Содержание Core Stability Dome

Страница 1: ...Core Stability Dome Workouts combine cardio strength training balance and flexibility...

Страница 2: ...1 Specifically designed to integrate balance into every aspect of fitness training This dynamic training device adds variety and challenge to any sports and fitness training program...

Страница 3: ...sician before beginning any type of exercise program This is especially important as you get older and for individuals with pre existing health conditions Mazimum User Weight 120 kgs Care Maintenance...

Страница 4: ...your body temperature heart rate and circulation in preparation for exercise It is then important to release tension from the muscles to allow muscles greater range to move and perform This is done b...

Страница 5: ...houlders to relax as you reach down toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot t...

Страница 6: ...ons bend your back leg as well Stretches Calves Achilles tendons and ankles 4 Quadriceps Stretch With one hand against a wall for balance reach back and grasp one foot with your other hand Bring your...

Страница 7: ...6 Note TOPSIDE OF DOME UNDERSIDE OF DOME PLATFORM VALVE INLET DOME CONNECTION POINT A CONNECTION POINT B DOME NON SLIP BASE...

Страница 8: ...ing the other leg hold for 30 60 seconds or for as long as you can Change to the other leg and repeat Effect Enhances the body s balancing ability and reaction time Exercises front thigh muscles of th...

Страница 9: ...0 60 seconds or for as long as you can Stay a while no matter short or long time Change to the other leg and repeat it again Effect Enhances the body s balancing ability and reaction time Exercises th...

Страница 10: ...th feet shoulder width apart Place both hands on the dome and jump out into a push up position A Jump back into a squat and stand up B Jump onto and off the dome with both feet Repeat 12 to 15 times E...

Страница 11: ...dome bend one leg and extend the other leg horizontally above the floor Use one hand to hold the bent leg and extend the other hand backward Effect Enhances the abdomen arm and leg muscles Abdomen ar...

Страница 12: ...11 Method Sit on the dome bend up legs and place both hands behind the head Keep balance and try to do a stationary or continuous sit up exercise Effect Exercise the abdominal muscles Sit Up Exercise...

Страница 13: ...nd come into a plank position keeping your shoulders over your elbows Your body should be in a straight line from head to heels Pull your abdominals in toward your spine and squeeze your gluteals Hold...

Страница 14: ...r left foot on top of your right and lift your body off the ground Make sure you re in a straight line from head to feet Contract your abs and squeeze your glutes Hold for 30 seconds then switch sides...

Страница 15: ...the ceiling and arms along the floor palms up Press your right foot into the dome and lift your torso until it s in line with your right thigh Hold for two counts then slowly lower to start Repeat 15...

Страница 16: ...r onto its dome surface Grip the sides of the platform and come into a plank position Run in place quickly bringing each knee to your chest Continue for one minute Effect Exercise the core shoulders l...

Страница 17: ...over onto its dome surface Grip the sides of the platform or place your hands on top of it and perform a push up holding your body in a straight line Do 10 repetitions Effect Exercise the core chest...

Страница 18: ...PRODUCED FOR ARGOS STORES LTD 489 499 AVEBURY BOULEVARD MK9 2NW HELP LINE NUMBER 0845 6000 464...