Crane 6-lb. Balance Board ASP-US-046 Bedienungsanleitung

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6 LB. BALANCE BOARD

Stand both feet on edge of the balance

board with equal weight on both feet

keeping your knees slightly bent. Start

slowly transferring your weight from foot

to foot while maintaining balance and con-

trol. Rock back and forth. The edges of the

balance board should not touch the oor.

Place one foot near the center of the

balance board. Straighten that leg and point

toe forward. Straighten the other leg and

li o the oor to the side. Tighten

abdominal muscles and li the leg up

and sideways. Aer a few repeons,

switch to other leg.

Place your hands on the sides of the

balance board. Hold the posion to

strengthen arms, chest and back.

Place your heels on the balance board.

Place your arms at on the oor. Li your

hips slightly o the ground.

Place your hands on the sides of the

balance board. Bend your elbows to do a

push-up.

Balance one leg near the center of the

balance board. Straighten that leg and

point toe forward. Bend the knee towards

the chest. Always maintain your balance.

The edges of the balance board should not

touch the oor. Aer a few repeons,

switch to other leg.

Stand both feet on edge of the balance

board with equal weight on both feet

keeping your knees slightly bent. Bend

both legs in a squat posion. Posion

your head and shoulders directly over the

board. Hold squad posion for 10 seconds.

Straighten legs and return to a standing

posion.

Balance PlankLeg li, side

Sit on the board with your hands on the

oor. Tighten your abdomen muscles and

li your legs to shoulder height. Hold for

10 seconds then lower to waist high.

Repeat.

Abdomen crunch

Grip the outer edges of the balance board

with your hands. Li your hips slightly o the

ground. Slowly raise and lower your hips o

the oor. Do not touch the balance board

with your back. Aim for 20 pro-dips in three

sets to strengthen your triceps, shoulders

and back.

Pro-dip

Abdomen raisePush-up

Place your hands on the sides of the

balance board. Move your knee towards

your chest. The edges of the balance board

should not touch the oor. Aer a few

repeons, switch to other leg.

Plank posion with squats

Leg liSquad

EXERCISE CHART

Produktspezifikationen