Stamina 20-0012, Руководство пользователя

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1. Land softly to avoid injury.
2. Let yourself down from the Plyo Box easily to avoid stress on the knee and lower back.
3. Start your exercise routine at the lowest height and increase the height of the box every couple of weeks as you increase strength and endurance.
4. Always start from a stationary position. Do not take multiple steps or a running jump while exercising using the Plyo Box.
5. During your exercise routine, remain centered on the Plyo Box while jumping.
BOX JUMP 1- Start from a stationary position
on the ground standing in front of the Plyo
Box. Squat down, then explode onto the box.
Steady yourself, then let yourself down easily to
a starting position. Repeat 5 – 10 times.
ONE LEG JUMPS- Start from a stationary position
on the ground standing on one leg in front of
the Plyo Box. Jump up on the box with one
leg and down with the same leg. Switch sides
each time you come down to a starting posi-
tion. Repeat 5 – 10 times with each leg.
SIDE TO SIDE- Stand on the side of the Plyo Box
and step up with the leg closest to the box bring-
ing your other leg up to the box. Step across
the Plyo Box and lower yourself off the other
side. Start from this position and move back
across the Plyo Box completing one repetition.
Repeat 5 – 10 times.
ALTERNATING PUSH-OFF- Take a position in front of the Plyo Box with one foot on the box, close to the
nearest edge, and the other foot on the ground. Once again, use the bent leg to raise your body
onto the Plyo Box. When you land, alternate your original stance, so the foot that was on the ground
now lands on the box, while the other foot lands on the ground. Continue to repeat the movement,
alternating legs each time. Repeat 5 – 10 times on both sides.
QUICK TOE TAPS- Starting from a standing posi-
tion on the ground, quickly bring your toes up
to touch the edge of the box alternating feet in
quick repetition. Repeat 10 – 15 times.
PUSH UPS- Place your toes on the Plyo Box and
your hands on the ground in a push up position.
Lower your upper body towards the ground
keeping your back straight and your head and
neck in alignment. Push yourself back to a start-
ing position completing one repetition. Repeat
5 – 10 times.
LATERAL STEP-UP- Stand sideways next to the box with
the closest foot on the box and the outside foot plant-
ed on the ground. Now use the leg on the box to raise
your body into the air until the leg on the box becomes
fully extended. Bring your other leg out to a leg raise
holding for 1 – 2 seconds. Lower yourself back to the
starting position. Repeat 5 – 10 times on both sides.
STEP-UP- Stand in front of the Plyo Box and
place one foot on the box. Using the leg on
the box, step up onto the box bringing both
feet to the landing. Step down with the foot
you started on returning to a starting position.
Repeat 5 – 10 times with each leg.
STEP-UP WITH KNEE RAISE- Stand in front of the
Plyo Box and step up onto the box bringing the
knee of the opposite leg up into a knee raise.
Lower back down to starting position. Repeat
5 – 10 times on each side.
BOX JUMP 2- Stand on the top of the Plyo Box.
Drop down to the ground, then explode back
up onto the box, spending as little time on the
ground as possible. Repeat 5 – 10 times.
BOX JUMP 3- Stand with the side of your body
facing the Plyo box. Bend your knees and jump
up on the box. Let yourself down easily or jump
down to starting position. Repeat 5 – 10 times on
both sides.
WORKOUT GUIDE
PLyO BOX
Actual product may vary slightly from the one pictured.
Before exercising, consult a physician.
Warm up properly before starting any routine.
Cool down completely before ending a workout.