CalSpas Aqua SQ63 Guide D'utilisation page 50

Appendix
3. Standing Chest Press: Using the exercise grips,
place your palms down with your elbows bent at
90 ˚. Press forward bringing your hands together,
squeezing and flexing your chest muscles, then
slowly return to the start position.
4. Standing Shoulder Press: Using the exercise grips,
place your palms facing away from your body with
your elbows bent at 90˚. Press upward bringing
your hands together in front of you, above your
head and slowly return to the start position.
5. Arm Curls: Using the exercise grips, place your
hands face up with your elbows slightly bent, pull
upward towards your chin squeezing and flexing
your biceps then slowly return to start position.
6. Hydro Squats: Excellent for defining and firming
the buttocks, thighs and legs. From a standing
position, slowly sink down into the water until your
buttocks is level with your knees (90˚). Squeezing
your muscles tightly like sitting in a chair with abs
tight and your back straight then slowly returning to
standing position.
7. Hydro Leg Extensions: Sitting with your feet flat,
knees bent (90˚) and abs tight. Lift your foot
upwards straightening the leg while squeezing and
flexing the thigh muscles and slowly lowering the
foot to start position.
Important: Consult your physician before starting any
exercise activity or program. The fitness series spas
feature rubber exercise bands. When stretched, these
bands create a hi-tension condition. Improper use or
failure to connect the exercise bands properly may
result in injury. Always inspect all exercise equipment
prior to beginning any exercise. Do not use any
damaged equipment.
Warm Water Workouts
Almost any exercise that can be done on land,
including walking or jogging, can be also done in water.
If you have arthritis and you're exercising in a spa
you will probably focus on range-of-motion exercises
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that work the toe, ankle, knee, leg, hip, hand, wrist
and shoulder. The size and shape of the spa will
determine the specific types of exercises you can do
in it. Following are some low impact exercises that can
assist in improving flexibility and strength.
Forward Arm Reach
With both arms, reach straight in front of you. Raise
your hands overhead as high as possible, keeping your
elbows as straight as you can. If one arm is very weak,
use your other arm to help raise it.
Elbow Bend
Start with your elbows as straight as possible, fingers
pointing down. Bend your elbows and try to touch your
thumbs to your shoulders. Keep your elbows close to
your body. You do not have to touch your shoulders.
Then relax your elbows and straighten your arms down
at your sides.
Wrist Bend
Bend both of your wrists upward and then downward.
You can also exercise one wrist at a time by placing
your free hand, thumb out, under the exercising wrist.
Hands and fingers should be relaxed.
Finger Curl
Curl your fingers into your palm to make a loose fist
then straighten them out.
Ankle Circles
While seated, make large inward circles with your left
foot, moving it from the ankle. Repeat circles in the
opposite direction. Then repeat the exercise with your
right foot.
Spread Eagle
While sitting on the edge of a bath seat, straighten one
knee. While holding it straight, slowly move it out to the
side. Hold it out for three seconds, then bring it back
to the center and relax. Repeat these instructions with
your other leg.
2007 Portable Spa Owner's Manual
LTR20071001, Rev. B