Sportplus SP-GB-001 User manual

USER MANUAL
SP-GB-001
HALF BALL / GYM BALL GB
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Dear Customer,
Congratulations for choosing a SportPlus product. We have every expectation
that you will be fully satised with your new purchase.
• To guarantee optimal function of this product, please adhere to the following
instructions:
• Before using this product for the rst time, please read the operating instructions
carefully!
• Please read the safety instructions carefully and use the equipment only as
described in the manual to avoid hazards and personal injury.
• Please retain this manual for future reference.
• Should you pass on this product, ensure to include the corresponding instruction
manual.
CONTENTS
1. TECHNICAL DATA .................................................................................................... 3
2. SAFETY INSTRUCTIONS.................................................................................... 3
3. PRODUCT OVERVIEW ............................................................................................ 5
4. ASSEMBLY INSTRUCTIONS ................................................................................... 5
5. TRAINING AND OPERATING INSTRUCTIONS....................................................... 6
6. HALF BALL / GYM BALL WORKOUT INSTRUCTIONS........................................... 7
7. MAINTENANCE, CLEANING AND CARE .............................................................. 15
8. NOTES ON DISPOSAL........................................................................................... 16
9. COMPLAINTS & WARRANTY ................................................................................ 16
10. TERMS OF WARRANTY ........................................................................................ 17
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1. TECHNICAL DATA
Product information
Dimensions (Ø x H): Approx. 62 x 25 cm
Maximum user weight: 150 kg
2. SAFETY INSTRUCTIONS
INTENDED USE
• This product is intended for private use and is not suitable for medicinal, therapeutic
or commercial purposes.
• The maximum permissible user weight for this product is 150 kg.
• The product is intended for daily tness, coordination and balance training as well as
for improving body posture. Using this product will engage different muscle groups,
especially leg and abdominal muscles.
DANGER FOR CHILDREN
• Children cannot recognize the hazards that this product may pose. For this reason,
keep this product out of the reach of children. The product is not a toy. Store the
product at a location out of the reach of children and pets.
• Parents and supervisors should be aware of their responsibility, since, due to
children's natural playfulness and love of experimentation, situations and conduct
will likely arise for which this product is not intended.
• If you allow a child to use the product, do not leave it unattended during use. Make
all necessary adjustments to the product yourself and supervise the child during
exercise.
• Keep packaging materials out of the reach of children. They pose a suffocation
hazard!
• We recommend disabled persons to using this product only when accompanied by
qualied caregivers.
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CAUTION - RISK OF INJURY
• Do not use the product if it is damaged or defective. In this case, contact a
professional workshop or our customer service.
• Always verify that the product is in impeccable condition before use.
• Make sure that no more than one person uses the product at a time.
• Always use the product on a horizontal, level, nonslip and solid surface.
• Never use the product near water or stairs.
• For safety reasons, keep a minimum distance of 2 meters around the product.
• Wear non-slip sports shoes (without cleats or nubs) during exercise. Do not exercise
barefoot or with socks only. Otherwise there is a risk of injury.
• Keep a towel handy in order to wipe off sweat of the product surface, if needed.
CAUTION - PRODUCT DAMAGE
• Do not modify the product. Have all repairs carried out in a professional workshop
or from similarly qualied persons - improper repairs can lead to serious risks for
the user. Use the product for the intended purposes as described in the operating
instructions only.
• Shield the product from spraying water, moisture, high temperatures and direct
sunlight.
• Make sure no sharp or pointed objects are located near the product seams.
• Make sure your shoe soles are clean and free from foreign matter (such as stones or
glass fragments).
INFORMATION ON INSTALLATION
• Installation of the product must be carried out carefully by an adult person. Ask for
the assistance of another, technically-skilled person in case of doubt.
• Remove all packaging material.
• Ensure the surrounding is free of hazards. Place the packaging materials
somewhere where they will not pose any hazards during assembly. Packaging foil or
plastic bags pose a suffocation hazard for children!
• To protect your oor, place a protective mat (not included) underneath the product,
since it cannot be ruled out that the product may leave marks.
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3. PRODUCT OVERVIEW
1
2
2
3
Number Description
1 Stepping area / surface
2 Expander tube with handle
3 Bottom
4. ASSEMBLY INSTRUCTIONS
• Remove all packaging.
• Check the product for any transport damage.
• Place the product on its bottom side.
• Open the cap of the valve.
• Securely push the hose adapter of the air pump into the valve.
• Pump the ball until it reaches a height of approx. 25 cm. Do not exceed 30 cm in
height, since the ball could disengage from the frame or even burst otherwise.
Falling short of the optimum height of approx. 25 cm could also cause the ball to
disengage from its frame. If the ball is too hard or too soft, you will not be able to
train to optimum effect and your joints will be overloaded. The ball should be tight but
still bounce easily.
• Close the valve.
• Before each exercise, check the ball for sufcient air. If insufcient, pump the ball as
described previously.
• Refer to the safety instructions (see previous chapter).
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5. TRAINING AND OPERATING INSTRUCTIONS
Training instruction
All recommendations in this manual apply only to healthy persons and are not intended
for cardiovascular patients!
All instructions are intended as a rough guide for a training program. Your physician can
provide information tailored to your special, personal needs.
Thank you and good luck!
Phases of training
Each training session should consist of 3 training phases:
• “Warm up”,
• “Training” and
• “Cool down”.
During warm up, your body temperature and oxygen feed should be increased slowly.
This is possible by doing gymnastic exercises and/or stretches for 5 to 10 minutes.
The warm-up phase should be followed by the actual workout (“training phase”). In order
to support the cardiovascular system after the training phase and to prevent muscle pain
or strains, each “training phase” should be concluded with a “cool-down phase”.
Cool down, 5 to 10 minutes long, should consist of stretching and steady exercises for
at least 30 seconds and/or light gymnastic exercises.
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6. HALF BALL / GYM BALL WORKOUT INSTRUCTIONS
General notes
• We recommend beginners selecting 6 to 8 exercises from below. Repeat each
exercise 15 to 20 times. Repeat the complete set of exercise up to 3 times. That
method is especially helpful for health-oriented, preventive workouts mainly focusing
on strength endurance, coordination and muscle gain.
• If you want to focus on coordination training, you may perform up to 30 repetitions
instead of 15 to 20.
• If you prefer a performance-oriented workout, repeat each exercise 6 to 12 times.
• Do not work yourself into the ground. If the load is too heavy, reduce the number of
repetitions and slow down.
• Always keep a proper posture and execute all movements in a slow and controlled
manner. Breath steadily.
• Take a break if you feel pain during exercise. If pain occurs repeatedly, consult a
doctor.
• Children may only exercise if they are supervised and instructed by an adult person.
• Before starting to exercise, familiarize yourself with all relevant steps from the
beginning through the end.
• Keep a proper posture while getting on and off the ball. Do not lean your upper body
too far forward or back.
• When getting on the ball, step with your foot vertically from above onto the center of
the ball, rather than diagonally from the front, as the ball could slide away otherwise.
• When standing on the ball, make sure neither your feet nor your ankle joints are bent
or extended excessively. If in doubt, check the air content of the ball.
• Some exercises require the ball to be turned upside down. When positioned that
way, never step onto the ball. This position of the ball is only intended for push-up
exercises.
• If the following pictures show the exercise from one side only, you should perform
the exercise also from the other side, in order to train both sides of your body evenly.
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WARM-UP EXERCISES
Tapping the ball
Stand in upright position behind the ball at
a distance of approx. 15 to 20 cm.
Tap the ball with your toes from above,
alternating your right and left feet.
Keep your arms at ease, each time
swinging the opposite arm in the same
direction as your feet.
Stand upright while shifting your
balance.
Carefully step onto the center of the ball
with both feet.
Once stable, shift your weight towards
your toes and then towards your heels.
Getting on/off / Walking
Step onto the center of the ball with one
foot.
Shift your weight towards the front leg and
then step onto the ball with the other foot.
Walk a few steps on the ball. Slowly get off
backwards.
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Climbing over laterally
Stand left from the ball and shift your
weight towards your left leg.
Step onto the ball, starting with the right
foot followed by your left foot.
Then get off of the ball on the right side.
Climb over the ball starting from the other
side, until you are back to your starting
position.
EXERCISES FOR IMPROVING STABILITY AND BALANCE
Standing upright moving head and
arms
Carefully step onto the center of the ball
with both feet.
Once stable, slowly tilt your head to the left
and then to the right.
Then lift your left arm up, and follow this
movement with your eyes. Do the same
with your right arm.
Lifting legs
Carefully step onto the center of the ball
with both feet.
Once stable, lift the right and the left knee
alternately.
Then alternately stretch your right and left
legs outwards to the side.
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Squats
Carefully step onto the center of the ball
with both feet.
Once stable, loosely put your hands on
the outside of your upper thighs and
slowly bent your knees by pushing the butt
backwards/down.
While squatting, extend your arms parallel
to the front.
Once you feel stable in that position, close
your eyes for a few seconds keeping your
balance.
EXERCISES FOR STRENGTHENING AND IMPROVING BALANCE
Lunge with/without rotation
Stand behind the ball at a distance of
approx. 50 to 80 cm.
Perform a lunge, while stepping onto
the center of the ball with your front leg.
Return to starting position and perform the
same exercise with your other leg.
While lunging, bend your arms with your
forearms facing up vertically. Your palms
should face to the front. Rotate your upper
body to the left and right.
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Squats / Lunge with squat
Stand left from the ball and shift your
weight towards your left leg.
Step onto the center of the ball with your
right leg, and do a lunge.
Return to upright position, and step onto
the ball with your other foot.
Squat again and extend your arms to the
front.
Then step down with your right leg and
lunge again.
Repeat this exercise in reverse order until
your reach your starting position.
EXERCISES FOR STRENGTHENING AND IMPROVING BALANCE IN LATERAL
POSITION WITH FOCUS ON LEGS AND ABDOMINALS
Lifting legs
Lie on the ball in lateral position. Extend
your legs with your forearms resting on the
oor.
Lift the upper leg while extended.
Then lift the lower leg.
After that, turn to the other side and repeat
the same exercise.
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Upper body exion
Lie on the ball in lateral position. Keep
your legs extended and slightly apart
from each other. Support your body with
the forearm resting on the oor. Loosely
position your upper hand behind your
head.
Lift your upper body while supporting
yourself with your forearm. The forearm
should be extended.
Intensify the exercise by positioning your
second hand behind your head.
After that, turn to the other side and repeat
the same exercise.
EXERCISES FOR STRENGTHENING AND IMPROVING BALANCE IN SUPINE
POSITION OR SITTING WITH FOCUS ON ABDOMINALS
Crunch with leg lifted
Lie on the ball in supine position. Bend
your legs while doing so. The soles of your
feet should fully touch the oor. Extend
your arms parallel to your upper thighs.
Lift your upper body with your arms
moving straight forward.
On top of that, extend one leg parallel to
your upper body.
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Only for advanced users: Floating
Lift your upper body and support yourself
with both arms on the back of the ball.
Then lift both legs simultaneously.
Once stable in that position, also extend
your arms upwards or to the front.
EXERCISES FOR STRENGHTENING AND IMPROVING BALANCE IN PRONE
POSITION WITH FOCUS ON BACK
Lifting the upper body
Lie on the ball in prone position. Slightly
bend your legs with the toes and knees
touching the oor.
Lift your upper body, and slightly rotate
your upper body to the left.
Return to prone position, and rotate to the
right when lifting your upper body again.
Extending your back
Lie on the ball in prone position. Slightly
bend your legs with the toes and knees
touching the oor. Both forearms rest
securely on the oor.
Lift both legs and arms simultaneously.
Arms and legs should be fully extended.
If the exercise is too difcult, rst lift
your legs, and then try to lift your arms
alternately.
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EXERCISES FOR STRENGHTENING AND IMPROVING BALANCE WITH FOCUS ON
ARMS
Push-ups
Turn the ball upside down.
Kneel down in front of the ball, and support
yourself with your arms positioned on the
edges.
Extend your legs, and then try rst to keep
the push-up position in the center.
Bend and extend your arms.
Push-ups with vertical drop
Turn the ball upside down.
Kneel down in front of the ball, slightly to
the left. Place your right hand in the center
of the platform. Place your left hand on the
oor. Extend your legs.
Bend and extend your arms.
If this exercise is too difcult, you may
install the ball in normal position and do
the exercise as described previously.
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EXERCISES WITH EXPANDER TUBES
The following pictures show some recommendations for using the expander tubes
during exercise.
7. MAINTENANCE, CLEANING AND CARE
• After assembly and before using the product, check whether all parts are in good
condition. Defective parts must be replaced immediately.
• Clean the unit regularly with a slightly damp cloth and a mild cleaning agent. Do not
use any solvents to clean the unit.
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8. NOTES ON DISPOSAL
Packaging materials are raw materials and can be recycled.
Separate the packaging materials and dispose of them properly in
the interest of the environment. Your local administration can provide
additional information.
9. COMPLAINTS & WARRANTY
Please do not hesitate to contact our service team in one of the following ways if you
have technical questions, questions about our products or to order replacement parts:
Service time: Monday to Friday from 9:00 am to 6:00 pm
Service hotline: +44 - 203 318 4415 *
Email: [email protected]
Web: http://www.sportplus.org
*National xed-line network, call charges depend on your phone company/your
phone contract.
Please have the following information at hand when you call.
• Operating instructions
• Model number (located on the title page of this manual)
• Description of accessory parts
• Accessory number
• Proof of purchase with purchase date
Please note:
Please do not send your product to our service team without being requested to do so.
The costs and risk of loss for unsolicited shipments will be borne by the sender. We
reserve the right to refuse to accept unsolicited shipments or to return the corresponding
merchandise to the sender carriage forward, that is, at the sender’s expense.
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10. TERMS OF WARRANTY
SportPlus guarantees that the product under warranty has been manufactured from the
highest quality materials and has been checked with the utmost care.
The operation and assembly of the product according to the operating instructions is a
precondition of this warranty. The warranty can be voided due to improper use and/or
improper transport of the product.
The term of warranty lasts 2 years, beginning from the date of purchase. If the product
you have purchased is defective, please contact our service team within 24 months from
the date of purchase. Excluded from the warranty are:
• Damage due to external force.
• Interference, repairs or alterations by amateurs and by persons who have not been
authorized by us.
• Failure to observe the operating instructions.
• If the afore-mentioned warranty terms are not met.
• If the defect was caused by improper use or maintenance, neglect or accidents.
• Wear and consumables – such as bearings and pads – are also excluded from the
warranty.
• This product is intended for private use only. There is no warranty for commercial
use.
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Latupo GmbH
Waterloohain 9
22769 Hamburg
Germany
GB
Servicehotline: +44 - 203 318 4415
(Call charges depend on your phone company / your phone contract.)
E-Mail: [email protected]
URL: http://www.sportplus.org
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