Exercise Instructions - Skandika Fitness Gravity Coach SF-1210 Instructions De Montage Et Mode D'emploi

Using your Gravity Coach will provide you with several benefits, e.g. it will improve your physical fit-
ness, tone your muscles and - in conjunction with a calorie-controlled diet - help you tp reduce weight.
The warm-up phase
This stage helps to improve the blood circulation and prepares the muscles for your workout. It ad-
ditionally helps to reduce the risk of injury or cramps. It is recommended to do some stretching exer-
cises as shown here below. Hold each stretching position for approximately 30 seconds. Never force
or jerk yourself into a stretching position – if you feel pain, STOP immediately.
SIDE BENDS
Make Changes Gradually
• Increase the angle only if it is comfortable; start at 20 degrees for a week or more.
Increase only a few degrees at a time. You can gain all the benefits of Inversion without ever
•
inverting beyond 60 degrees. Muscle stretching and relaxation can already be realized at 20 de-
grees of inversion.
• Increase your routine from 1 2 minutes to 10 or more over a period of a few weeks or longer.
• Add gentle stretching and light exercises only after you are comfortable with Inversion.
• Intermittent traction routine consists of 1~2 minutes down and a half minute up, to be repeated as
long as it is comfortable and at angles that are comfortable for you (60° or less).
• Rhythmic traction is an evenly distributed rocking (up & down).

EXERCISE INSTRUCTIONS

FORWARD
BENDS
OUTER
THIGHS
INNER
THIGHS
ACHILLES
CALF /
35