Hudora 76762 Instructions De Montage Et Mode D'emploi page 3

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 questions
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: Balance cushion
Item number: 76762
Maximum carrying capacity: 100 kg
Diameter: ca. 38 cm
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 Balance cushion | 1 x Air pump | 1 x These instructions
Other items are meant to facilitate safe transportation and are not required for the instal-
lation and use of the product.
SAFETY INSTRUCTIONS
• Ensure that all parts are in the right place before beginning your exercises. Loose parts
or damage can lead to injuries.
• Make sure that the floor is level. We recommend placing a mat under the product in order
to protect the floor.
• The following exercises are intended for people of low to average fitness and can be up-
graded at any time. WARNING! Give yourself time to familiarise yourself with the product
and make sure you are maintaining a good posture. If you feel pain or discomfort, please
leave out the relevant exercises.
• If you have health problems, consult your doctor on which exercises to select.
• The effectiveness of the exercises shown is considerably increased by tensing the re-
spective muscles. You could damage your health if you don't apply the training principles
or instructions correctly!
• WARNING! This equipment is not suitable for therapeutic use and is not a child's toy! To
avoid physical risks, you should have a basic level of fitness before starting the training.
If in doubt, please consult your doctor.
INSTRUCTIONS ON ASSEMBLY
The balance cushion must be filled up with air before being used for the first time. Use
the enclosed air pump to inflate the balance cushion until the desired pressure is reached.
USAGE INSTRUCTIONS
WARM UP
Warm up before each training session. Walking or running on the spot and light stretching
exercises are excellent for warming up.
EXERCISE SUGGESTIONS (For illustrations, see attached poster)
Pay attention to perform clear movements and optimal posture, as described. Should you
realise in your position that, you are unstable - i.e., the knee moves right or left, the upper
body shakes etc. then you should initially remain with the easy versions. The air in the
equipment is decisive for stability. Less air = less stable, more air = more stable.
1. Balance sit
Place the balance cushion on a chair. Sit down on it. Keep your back straight and stretch
your arms to the front at shoulder height. Your palms should face each other. Slightly lean
back your upper body. Release heels from the ground. (Picture A) Raise and lower your
feet alternately. (Picture B) Repeat 10 times.
2. Stable stand
Carefully step on the balance cushion, first with one foot and then with the other. (Support
yourself at a wall at the beginning.) Stand parallel and slightly bend your knees. Stretch
your arms sideways at shoulder height. Find the balance. (Picture A) Now turn your head
to the right and then to the left. (Picture B) Repeat 8 times.
3. Squat
Carefully step on the balance cushion, first with one foot and then with the other. (Support
yourself at a wall at the beginning.) Keep your feet hip-width apart and slightly bend your
knees. Keep your hands in front of your chest. (Picture A) Lower your buttocks, bend your
knees. Keep your back straight. Look straight. (Picture B) Back to initial position. Repeat
12 times.
Easier: Remain in the lower position, 15 seconds.
All images are examples of the design.
4. Lunge
Stand with one foot in the centre of the balance cushion. Take a big step back with the
other foot. Stretch arms sideways at shoulder height. Release the heel of the back foot
from the ground. Both feet point to the front. Stretch your back and tense your abdomen.
(Picture A) Bend both knees (Picture B). Remain in that position for 15 seconds.
Harder: Connect both positions, move up and down. Change sides.
5. Forearm support
Go down on all fours. Place your forearms on the balance cushion. Lock your hands. Your
shoulders should be above your elbows. Now walk backwards with your knees until your
back is parallel to the ground. Consecutively stretch your knees. Hold this position for 10
seconds.
Harder: Alternately raise and lower your legs. Repeat 8 times.
6. Boat
Sit down on the balance cushion and put your legs up. Straighten your upper body and lift
your arms to the front at shoulder height. Bend them slightly and lay one hand on the other.
(Picture A) Slightly lean back and lift your feet. (Picture B) Hold for 10 seconds.
Easier: Keep your feet on the ground.
7. Flag
Kneel on the balance cushion. Keep your knees at hip-width, your toes point to the ground.
Straighten your spine and stretch your arms sideways at shoulder height. (Picture A) Tilt
your upper body to the side (Picture B) and then back to initial position. Do not move to the
front or the back. Imagine there is a wall behind you and your back has to touch the wall
in every position. Repeat 8 times.
8. Side support
Sit down next to the balance cushion. Place your forearm on the cushion. Your elbow is be-
low your shoulder. Grasp the lower wrist with the upper hand. Press out from the shoulder.
Lift your pelvis and stretch the legs. Hold for 10 seconds. Change sides.
9. Pelvis lift
Lie supine on the ground. Bend your legs and place your feet parallel on the balance
cushion. Slightly lift the pelvis. (Picture A) Now lift your pelvis further until your upper body
and legs form a straight line (Picture B), then lower yourself to initial position (hold just
above the ground). Tense your abdominal and gluteal muscles. Ensure that your knees do
not tilt outwards. Do not make a hollow back! Repeat 12 times.
10. Beetle
Sit down in front of the balance cushion and put your legs up. Support yourself with your
arms behind your body and carefully lay down with your lower back on the cushion. Upper
body and buttocks should not touch the ground. Lift your arms to the front and raise your
upper body, so that the abdominal muscles are tense. Alternately, slowly raise and lower
your legs. Touch the ground only with your toes and keep the balance. Repeat 10 times.
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 cor-
ners 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.hu-
dora.de/service.
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