Technical Specifications - Hudora 76742 Instructions De Montage Et Mode D'emploi

INSTRUCTIONS ON ASSEMBLY AND USE
EN
CONGRATULATIONS ON PURCHASING YOUR PRODUCT!
Please read these instructions carefully. The instructions are an integral component of
the product. Therefore, please store them and the packaging carefully in case ques-
tions arise in the future. Please always include these instructions when giving the
product to a third party. This product must be assembled by an adult. This product
is not designed for industrial use. The use of the product requires certain capabilities
and skills. Always adjust according to the age of the user and use for the purpose it
has been designed for.

TECHNICAL SPECIFICATIONS

Item: Foam Roller
Item number: 76742, 76743
Maximum carrying capacity: 200 kg
Purpose: Foam roller for self-massage and for fascia training.
If you have assembly problems or would like further information on the product, we
have all you need and more at http://www.hudora.de/.
CONTENTS
1 x Foam Roller | 1 x Exercise Poster | 1 x These instructions
Other items are meant to facilitate safe transportation and are not required for the
installation and use of the product.
SAFETY INSTRUCTIONS
• Please read the user guide and especially the safety instructions carefully before
using the foam roller.
• Attention! This product is not suitable for therapeutic purposes! Make sure that you
are fundamentally healthy before the start of the training to avoid any physical risks.
Please consult your doctor, if in doubt.
• Attention! The foam roller is not a toy! Children must be allowed to exercise only
under supervision!
• Attention! Do not use the foam roller, if you are suffering from cardiovascular di-
seases. In case of any pre-existing conditions, acute complaints or uncertainties,
consult your doctor or physiotherapist regarding the application of the foam roller.
USAGE INSTRUCTIONS
WORKOUT WITH THE FOAM ROLLER
Proceed carefully. It is possible that the massage movements with the roller can be
deeply felt and could create a slight pain. This should subside and lead to a loosening
up feeling as soon as you are done with the massage and especially when you per-
form self-massages with the roller very often. Be careful to execute all the exercises
in a uniform respiratory flow. The self-massage with the foam roller can be used as a
preparation before training, after training or as a regenerative measure. Preparation for
training: quick, extensive rolling over a body part. After training and for regeneration:
slowly roll over the stressed body part. Slowly perform the rolling movements. Do not
remain only on one point. Even if you could feel pressure points, roll slowly over and
further. In case of any unexpected severe pain, stop the training and consult a doctor.
Increase the intensity of the training (e.g. through many repetitions) only, if you feel
confident enough during the procedure and do not experience pain anymore.
EXERCISE SUGGESTIONS
(For illustrations, see attached poster)
1. Calf
Sit on the floor, with knees slightly pulled up at an angle and hands placed as support
behind the body. Position the left calf on the foam roller and roll from the achilles
tendon to the popliteal fossa. (Figure 1A) Switch side. Intense workout: Place the right
foot on the left shinbone and exert downward pressure. (Figure 1B)
2. Hamstrings (Rear thigh muscles)
Sit on the foam roller and roll from the pelvis to above the popliteal fossa over the
hamstrings. (Figure 2A). Switch side. Intense workout: Place the left thigh on the foam
roller, place your right foot on the left shinbone and exert downward pressure. Move
the left thigh over the foam roller. (Figure 2B)
3. Gluteal muscles (butt muscles: gluteus maximus, medius and minimus)
Sit on the foam roller, with knees slightly pulled up at an angle. Lean upper body back
and support your body with your hands on the ground. Lift the left leg and place the
left ankle on the right knee. Move your butt (gluteal muscles) over the foam roller.
(Figure 3). Switch side.
4. Quadriceps extensor (thigh front muscles)
Coming from the prone position in the forearm support. Bend the left leg laterally
inward and then pull forward. Position the right thigh (front) on the foam roller. Move
from the knee to the hip, over the foam roller. (Figure 4). Switch side.
All images are examples of the design.
5. Inner thigh
Lie down on the right side of the body. Rest the head on the right arm, lean against
left arm in front of the chest. Pull left leg up to a 90° angle and position the inner thigh
above the knee on the foam roller. Move the inner thigh over the foam roller. (Figures
5A + 5B). Switch side.
6. Outer thigh
Come to a side support. Place the roller under the outer side of the leg. Elbow support
should be placed directly under the shoulder. Press from the shoulder. Roll the outer
side of the thigh from the knee till to the hip. (Figure 6) Switch sides. Easier: Support
the lower hand with the upper one on the floor and thereby regulate the weight or
rather the pressure.
7. Back
Stand with your back to a wall and clamp the foam roller between your back and the
wall. Move the back over the foam roller by bending and stretching your legs. (Figure
7A). Roll back and forth 6 times, then continue to change the position of the foam
roller on the back (position it further down (Figure 7B)) until the entire back has been
massaged. The intensity varies depending on what extent you exert pressure with your
legs, in order to press the foam roller against the wall.
8. Back intensive
Sit on the floor with knees slightly pulled up. Lay slowly with the back on the foam rol-
ler. The foam roller should be located approximately below the shoulder blades. Cross
arms over the chest. Lift your butt (gluteal muscles) from the floor and move the back
over the foam roller. (Figure 8)
9. Arms
Stand laterally leaned against a wall and clamp the foam roller above the elbow. Move
the upper arm over the foam roller by bending and stretching your legs. Then roll out
the forearm over the foam roller. (Figure 9)
10. Neck
Stand with your back to a wall and clamp the foam roller diagonally between the shoul-
ders and neck. Move the foam roller from the shoulders in the direction of the head,
by bending and stretching your legs. You can slightly rotate laterally during the rolling
and as such roll out the lateral neck area. (Figure 10). Only exert slight pressure on the
neck and keep the spine stretched. Switch side.
MAINTENANCE AND STORAGE
Use a dry or damp cloth only to clean the product; do not use special cleaning agents!
Check the product for damage or traces of wear and tear before and after each use. Do
not make any structural changes. For your own safety, please use original spare parts
only. These can be sourced from HUDORA. If parts become damaged or if sharp edges
or corners should develop, the product may not be used any more. If in any doubt,
please contact our service team (http://www.hudora.de/service/). Store the product in
a safe place where it is protected from the elements, cannot be damaged, and cannot
injure anyone.
DISPOSAL ADVICE
At the end of the product's life, please dispose of it at an appropriate collection point
provided in your area. Local waste management companies will be able to answer your
questions on this.
SERVICE
We make every effort to deliver faultless products. If faults do arise however, we put
just as much effort into rectifying them. You can find numerous information on the
product, replacement parts, solutions to problems and lost assembly manuals at
http://www.hudora.de/service.
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