Crivit FB-1539 - Manual (Page 41)

41 GB
Workout
Balance board (Fig. c)
NOTE:
You must only perform this exercise if
your ankles are fully mobile. If in doubt,
please consult your doctor.
When using this equipment as a balance board,
never stand on the turntable, otherwise risk of
injury will occur.
Recommended workout duration:
Beginners: 2-3 minutes
Intermediates: 5-10 minutes
Set-up and workout
All you need for this exercise is the mat for slip
resistance. Open the board at the side flap
locks and take out the resistance bands and the
handles. Then close the board again and place
it on the mat.
• Carefully position yourself on the fitness board
and slowly begin rocking from one side to the
other. Make sure your movements are calm
and consistent. Initially, use your arms to keep
your balance.
• After you have a feel for the movement, you
can also move your arms as you would when
you are slowly jogging. Gradually increase
the speed to a slow run.
• When you feel confident enough, swing your
arms above your head, to exercise your entire
body.
• Try out various movements and positions with
your arms.
Balance board with resistance
bands (Fig. D)
NOTE:
NOTE:
You must only perform this exercise if
your ankles are fully mobile. If in doubt,
please consult your doctor.
When using this equipment as a balance board,
never stand on the turntable, otherwise risk of
injury will occur.
The resistance bands must not be stretched
longer than 2.3m. The tolerance for the strength:
+/- 20%
Recommended workout duration:
Beginners: 2-3 minutes
Intermediates: 5-10 minutes
Set-up and workout
The board also remains closed during this exer-
cise. Attach the resistance bands to both sides of
the fitness board. To do so, pull the ends of the
bands to the length required to thread them into
the side openings on the board.
To remove the resistance bands later on, pull
them back out of the openings by slightly stret-
ching them (Fig. A).
Place the balance board on the rubber mat.
• Pick up the handles of the resistance bands
and carefully position yourself on the board.
• Carefully begin to rock sideways until you find
your balance and get a feel for the movement.
• Alternately stretch your arms upwards. In the
process, your right arm should be stretched
upwards when your right leg rocks downwards
– and vice versa.
• When you feel comfortable enough, increase
the intensity and keep moving your arms back
and forth or alternately move your arms to the
left and right, away from your body.
• This exercise works on all muscle groups of
your body!