BB-001 - Heimtrainer Body Sculpture - Kostenlose Bedienungsanleitung

BEDIENUNGSANLEITUNG BB-001 Body Sculpture

BODY® SCULPTURE

Gym BALL

Upper Body Exer

Close-up of a person's arm holding a ball, no visible text or symbols

Tips for best results.

1. Your Body Sculpture Gym Ball is designed to tone specific muscle groups and improve flexibility.
2. It is important to achieve the correct starting position and maintain your balance whilst performing the exercises described in this booklet.
3. It is very important to breath normally whilst doing any exercise. Do not hold your breath.
4. All of the exercises described should be performed with a smooth, controlled motion.

Safety Tips.

1. Before beginning any new exercise programme it is advisable to consult your doctor to determine if you have any physical or health conditions that could create a risk to your health and safety.
2. Be aware of your body's signals. Incorrect or excessive exercise can damage your health. Stop exercising if you experience any of the following symptoms: pain, tightness in your chest, irregular heartbeat, extreme shortness of breath, feeling light headed, dizzy or nauseous. If you do experience any of these conditions you should consult your doctor.
3. Always wear suitable clothing whilst exercising.
4. Keep children and pets away from exercise equipment. This gym ball is designed for adult use only.
5. If you experience any problems or require any further assistance please contact our Customer Service line on 01274 693888. (UK residents only).
6. Maximum weight capacity 16 stones (100 kilos).

Inflating.

1. To inflate your gym ball you will need a pump suitable for inflatable toys and leisure items (i.e. airbeds or paddling pools). A bicycle pump will not be suitable. Do not try to inflate your ball by mouth.
2. Important: Inflating should be done by adults only. Children should not be allowed to inflate the ball as the valve supplied with this product could be swallowed by toddlers.
3. If your pump does not have a valve you may use the one included with your gym ball. Once the ball is inflated sufficiently remove the valve and use the white plug to bung the air hole.
4. Be careful to keep the valve in a safe place for later use, and away from children.
5. For safety reasons do not over inflate your gym ball, it should be firm to touch, but not hard. A simple test is to sit on it, if it takes your weight adequately, it is correctly inflated.

Close-up of a person holding a long object, possibly a tool or device, with no visible text or symbols.

Close-up of a person's legs and feet wearing athletic shoes, with no visible text or symbols

Lower Body Exercises.

Figure A.

Place the ball under your stomach and upper thighs (as shown). Put your hands flat on the floor in front of you, shoulder width apart, reaching as far forward as is comfortable. Now pull your body forward until your hands are directly under your shoulders, hold for a second then return to the starting position. Repeat 10 - 15 times.

Person performing a sit-up exercise on a mat, wearing athletic clothing (no visible text or symbols)

Figure D.

Lie with your back flat on the floor and your hands by your sides. With straight legs, rest your feet and calves on the ball. Grip the ball firmly with your heels and roll it in towards your buttocks, until your knees are bent at right angles (as shown). Hold for a second then return to the starting position. Repeat 10 – 15 times.

Figure B.

Place the ball under your stomach and lower chest (as shown). Put your hands flat on the floor in front of you, shoulder width apart. Lower your chest towards the floor, hold for a second, then push back up. Repeat 10 – 15 times.

Black-and-white photo of a person performing a yoga pose with one leg raised (no text or symbols visible)

Figure E.

Lie on your left side, with one arm underneath you for support and one in front (as shown). Place your right knee on the ball and your left leg bent on the floor, again for support. Press down with your right leg, hold for a second, then relax. Repeat 10 - 15 times. Then turn over and repeat using your left leg.

Figure C.

Place the ball under the small of your back (as shown). Cross your arms over your chest. Now rotate your right shoulder towards your left leg, hold for a second, return to starting position. Then rotate your left shoulder towards your right leg, hold for a second, return to the staring position. This is one repetition. Repeat 10 times.

Black-and-white photo of a person performing a high kick on a soccer ball (no text or symbols visible)

Figure F.

Lie with your left upper body resting on the ball (as shown). Place your left leg bent on the floor for support, and extend your right leg out to the side. Slowly raise your right leg until it is parallel to the floor, hold for a second, then slowly return to the starting position. Repeat 10 - 15 times. Turn over and repeat using your left leg.