Thane Fitness AB-DOer, Руководство пользователя

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Step by Step Instructions to Maintaining a Healthy Life-Style Owner’s Manual
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5. FORWARD LEAN: [Standing]:
While standing
with a shoulder-width foot stance, lift your chest so your back is
upright and your spine is erect. Bend your torso at the
waistline and allow yourself to lean forward. Simply let your arms
hang or use them to grab onto a wall or a chair for balance if
needed. Lean forward as far as you feel comfortable and hold your
deepest, most comfortable forward position, then return to the
upright position, make sure you do not bounce. Do this movement
slowly as it may have a tendency to make you a little dizzy due to the
lowering and lifting of the head. Perform between 3-10 forward
leans. This movement is great for conditioning the mid-to-lower back
and spinal column, the buttocks and hamstrings. [If standing is
uncomfortable please try exercise #6.
Forward Lean
(Standing)
5
Forward
Lean
(Seated)
6
6. FORWARD LEAN: [Seated]:
While seated on a bench
or chair obtain a firm shoulder-width foot stance on the floor. Lift your
chest so your back is upright and your spine is erect then bend forward at
the waistline allowing yourself to lean forward as far as you feel comfort-
able and hold your deepest, most comfortable forward position for 3-5
seconds before returning to your upright seated position. Make sure you
do not bounce. Do this movement slowly as it may have a tendency to
make you a little dizzy due to the lowering then lifting of the head. Perform
between 3-10 forward leans. This movement is great for conditioning the
mid-to-lower back and spinal column, the buttocks and hamstrings.
8. Pendulum: [Seated]:
While seated on the floor
spread your legs as far as you feel comfortable with knees locked.
Start by bending your body at the waistline, and lean toward your
right ankle or foot. Reach as far as your flexibility will permit then
hold this position for 1-3 seconds. Release slowly and return back
to your starting position then lean toward your left ankle or foot and
repeat this movement for a minimum of 3-5 times to each side. This
exercise will condition the hamstrings, buttocks, knees, ankles and
mid-to-lower back and spinal column.
8
7. CAT STRETCH:
Lay face down with the
palms of each hand planted firmly onto the floor just
lateral your chest. By keeping your legs and pelvic/hip region pressed against the floor push your upper body
upwards with your arms to allow you to perform a backward bend from your lower back. Press yourself up as high
as you feel comfortable then hold for a count of 1-3 seconds then slowly lower yourself back to the floor; repeat
3-5 times. Never over extend and always perform this motion slowly. This is a great movement for conditioning
the abdominals with added benefits to the shoulders, arms, chest and back.
Cat Stretch
7
Pendulum
(Seated)
DESCRIPTIONS (continued)