User manual KOMPERNASS KH 4216 GYM BALL

[. . . ] The foot movements are transferred to the gym ball and you start to bounce. · Hold this position for approx. · Slowly lower your buttocks. Safety instructions · Never burden the gym ball with more than 120 kg. · If it is being inflated rapidly, for example with a compressor or at a fuel station, allow for short pauses. · Never use anything other than air as a filling medium for the gym ball. [. . . ] · Then follow them with exercises for strengthening individual muscle groups. · To conclude, the muscles are stretched and their suppleness is facilitated. Only regular training shows results and leads to success. Strengthening Thigh, buttock and back musculature · Lie on your back and push the gym ball under your legs. · Hold the right leg stretched out about 10 cm over the gym ball. · Lay your right leg back down and then repeat the exercise with your left leg. Stomach musculature · Lie on your back and push the gym ball under your legs. · Hold your right leg stretched out into the air and raise your buttocks. Balance exercises Important: Carry out all exercises calmly and consistently. · Cross your stretched out leg over your other leg until it is crossed at a right angle. Ensure that your upper body and the supported leg form a straight line and that your buttocks remain raised during the exercise. Your shoulders lie on the floor. Items supplied gym ball 2 x Air plugs 1 x Deflation plug 1 x Pump nozzle Basic posture · Seat yourself on the gym ball. · Raise your chest and press your shoulder blades lightly together so that you are sitting straight. · Transfer your body weight so that it lies in the middle of the gym ball and not on your feet. · Your feet are loosely on the floor, your toes and your knees are pointing slightly outwards: 65 cm (inflated) max. 120 kg Features Diameter: Load capacity : Repeat the exercise 5 - 10 times. · Raise your buttocks so that your upper body and legs form a straight line. Your arms remain motionless next to your body. · Lay your right leg back down and then repeat the exercise with your left leg. This exercise serves also for suppleness in the spine. -1- -2- -3- -4- Back musculature · Knee on the floor and push the gym ball under your stomach. · Lay both hands laterally on the gym ball and transfer your body weight onto the gym ball. Stretching of the spine/Stretching of the stomach muscles · Adopt the basic posture (see section "Basic posture"). Cleaning and storage Clean the gym ball with a moist cloth. Do not subject it to direct sunlight. · Raise your body until your knees and elbows are fully stretched out and your main body weight is on your pelvis. · Lay on your back on the floor. · Lift the gym ball, with stretched out arms at shoulder level, above your head. · Swing the gym ball, with a smooth movement, alternatively from left to right of your body. Your arms remain stretched out and your buttocks are to stay on the floor. Repeat the exercise 5 - 10 times. If you do not propose to use the gym ball for an extended period, deflate it. [. . . ] Your toes are to grip the floor covering, your thighs and knees touch the gym ball. · Attempt an easy sideways movement, in that you push away with your right foot and hand and thereby burden the opposite side of your body. · Then push your body away to the other side and, in this manner, rock from one side to the other. · Go forward with your hands until the gym ball lies under your thighs. · Raise your stretched out right leg and lead it over your left leg. [. . . ]