User manual KOMPERNASS KH 4216 GYM BALL

[. . . ] The shoulder movements are transferred to the gym ball and you start to bounce. Start position: Basic posture · Raise your heels at the same time and then lower them. 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. [. . . ] · 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. Your arms are stretched out next to your body. · Hold your right leg stretched out into the air and raise your buttocks. Balance exercises Important: Carry out all exercises calmly and consistently. Continue breathing, even under exertion, and do not hold your breath!· 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. · Allow your arms to hang loosely at your side. · 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. · Lie on your back and push the gym ball under your legs. Your arms are stretched out next to your body. · 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. Your toes are to grip the floor covering. · 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. For stubborn soiling use a mild detergent on the cloth. Dry the gym ball thoroughly before using it again. 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. [. . . ] Ensure that your arms and your chest remain immobile. Your view is directed to the floor. · Lower your left leg back down and then repeat the exercise with your right leg. Always bear in mind that your body weight is resting on the gym ball and not on your feet! Suppleness/Stabilisation/Stretching Suppleness of the spine · Adopt the basic posture (see section "Basic posture"). · Stretch your arms upwards, with your palms facing down. [. . . ]