VIRTUFIT Balance Trainer Pro with Fitness Elastics User manual

Balance Trainer Pro with Fitness Elastics
User manual
EN

Balance Trainer Pro with Fitness Elastics 2
EN
NOTE: Do not excessively inate the Balance Ball as this may distort the shape of the ball and
cause the bottom side to balloon. This negatively inuences the stability and function of the
Balance Ball and could cause damage to the Balance Ball.
1. To avoid injuries, ensure that exercise tube is securely inserted
2. Quarter turn to left into xation..
NOTE: DO NOT store in direct sunlight or near heat sources.
HOW TO INFLATE BALANCE BALL
ATTACHING RESISTANCE TUBES
ASSEMBLY INSTRUCTIONS
WARM UP - loosening and warming of muscles
Starting position: Standing
1. Step on Balance Trainer Pro.
2. Stabilize.
3. Slowly start marching.

Balance Trainer Pro with Fitness Elastics 3
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BALANCING - balance, co-ordination leg muscles
LEG LIFT WHILE STANDING - balance, co-ordination leg muscles
Especially thights and buttocks.
TRAINING INSTRUCTIONS
Starting position: Standing
1. Find a stable position on top of the Balance
Trainer Pro.
2. Slowly shift weight from toes to heels and back.
3. Repeat.
NOTE: Keep torso stable and upright.
Starting position: Standing
1. Find a stable position on top of the Balance
Trainer Pro.
2. Shift weight to one leg, raise arms (shoulder
height) to the outside for support.
3. Spread and extend other leg to the outside and
lower again.
4. Change legs and repeat.
NOTE: Keep torso stable and upright.
SQUATS - leg muscles especially front and thighs
Starting position: Squatting
1. Centre on Balance Trainer Pro, keep weight on
heels.
2. Slowly lower buttocks and at the same time
move arms (at shoulder height) to the front.
3. Keep low position for a short time, raise and
retract arms.
4. Repeat.
NOTE: Knees may not extend beyond toes.
Keep back straight.

Balance Trainer Pro with Fitness Elastics 4
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UPPER BACK - back muscles
LEG LIFT LYING - leg musles, especially thight and buttocks
TRAINING INSTRUCTIONS
Starting position: Prone
1. Knees are slightly bent and rest on the oor.
2. When exhaling slightly raise upper body
(straight back, hands loosely at the back of the
head, elbows point up) and simultaneously
turn sideways.
3. Keep this position briey, inhale, lower upper
body.
4. Change sides and repeat.
Starting position: Lateral
1. Lower arm rests on oor at a right angle.
2. Rest other arm on Balance Trainer Pro.
3. Legs, outstretched and parallel, toes are pulled up.
4. Slowly raise upper leg 20-30cm, lower again.
5. Change sides and repeat exercise.
NOTE: Legs and upper body are in alignment
when starting. Keep back straight. Pelvis may
not tilt foward to backward.

Balance Trainer Pro with Fitness Elastics 5
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TRAINING INSTRUCTIONS
PUSH UP - arm muscles, especially upper arm
BODY TENSION - core muscles, especially abdomen and back
Starting position: Kneeling
1. LPlace the half dome side of the Balance Trainer
Pro on the oor.
2. Start by kneeling in fornt of the Balance Trainer
Pro. Hold onto the base edge. Wrists must be in
line with shoulders and elbows outstretched.
3. With your weight resting on your toes stretch
your legs.
4. Slowly bend arms and lower the upper body.
Hold briey.
5. Stretch arms and raise upper body. Hold briey.
6. Repeat exercise.
NOTE:Legs and upper body are in alignment when starting. Keep back straight and Balance Ball
Pro centred and stable.
Starting position: Prone
1. Stretch knees, toes touch the oor, propped up
lower arms and elbows.
2. Pull belly button towards lumbar spine, tens
abdomen: at the same time stretch arms forward
and raise legs.
3. Hold position for 10 - 20 sec.
Variation: Lift arms and legs separately and
exercise alternately.
NOTE: Look at the oor, nose down. Avoid a hollow back.