Half Ball / Gym Ball Workout Instructions - Sportplus SP-GB-001 Mode D'emploi

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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