Technical Specifications - Hudora 76770 Instrucciones De Montaje

INSTRUCTIONS ON ASSEMBLY AND USE
EN
CONGRATULATIONS ON PURCHASING THIS PRODUCT!
Please read these instructions carefully. The instructions are an integral compo-
nent 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 board
Item number: 76770
Diameter: ca. 39 cm
Maximum carrying capacity: 100 kg
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 board | 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
• Use this product for its intended purpose only. 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.
• 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.
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)
1. Centre
You should initially first place one foot on the centre of the balance gyro board and
then follow up with the other foot. Stretch out your arms sideways and endeavour
to recover your balance.
Enhancement: Alternately respectively gaze at the right and left hand. Hold the
gaze for 10 seconds, short pause, 3 sets.
2. Squat
Place yourself with hip-width on the balance gyro board and endeavour to recover
your balance. Close your hands in front of your chest. (Image A) Bend your knees.
The upper body remains stretched. Your gaze should be directed forwards at a
downward angle. (Image B) Hold the position for a few seconds, return to A). 8-10
repetitions, 3 sets.
Easier: if it is still very wobbly, hold the position A) only for 15 seconds.
3. Fly
Climb on to the balance gyro board with the right foot and bend the leg slightly.
Stretch out your arms sideways to shoulder height. Slightly tilt your upper body
forward. Initially raise the left heel and straighten the left leg. Then completely lift
the left foot off the ground. Hold for 15 seconds, switch side. 2 sets.
4. Lunges
Place the right foot on the balance gyro board. Take a step backwards with the left
foot and lift the left heel off the ground. The feet are parallel. Stretch both legs.
Raise the arms sideways to shoulder height. Endeavour to recover your balance.
(Image A) Bend both knees and lower yourself as far as possible. You should
thereby shift more of your weight, to the front leg. Keep the upper body upright.
(Image B) Hold position briefly, and then return to A). 8-12 repetitions, 2 sets.
Easier: Initially hold position A) for 15 seconds, short break, and then hold position B).
All images are examples of the design.
5. Plank/Push-up
Place yourself on all fours. Grasp the balance gyro board from the outside and
bring your shoulders above your wrists, with the knees pressed so far back that
your torso and thighs form a line. (Image A) Bend the arms (Image B) and return to
position A). 8-12 repetitions 4 sets.
Easier: Only hold position A) with legs stretched (Image C), for 15 seconds.
Enhancement: Push-up with legs stretched (Image C + D), 8 repetitions.
6. Boat
Sit centrally on your balance gyro board. The legs are drawn up. Stretch your arms
to shoulder height forwards. With your torso upright, lean slightly backwards. Ac-
tively tense the belly. (Image A) Now alternatively raise and lower one leg (Image
B). You should thereby maintain your balance. 12 repetitions, 2 sets.
7. Walking plank
Place yourself on all fours and grasp the balance gyro board from the outside.
Bring the shoulders in one line with the wrists and stretch your legs. Upper body
and legs form one line. The feet spread out to shoulder width. (Image A) Imita-
tively walk with your feet in a circle. The balance gyro board thereby rotates along
with you. Keep the supporting position as stable as possible. Pull the shoulders
away from the ears. A round counter-clockwise, short break, one round clockwise.
(Image B - F)
8. Hip lift
Place yourself in the supine position. Position the feet parallel and at hip-width on
the balance gyro board. Raise the pelvis. Torso and thighs form one line. (Image A)
Stretch the left leg forward and position the right foot in the centre (Image B). Hold
for 15 seconds, change side. 2 sets.
9. Side plank
Place one hand as a means of support, centrally on the balance gyro board. The
fingertips should point upwards toward the head and away from the body. The
shoulders are directly above the wrist. Stretch the free arm upwards. Stretch both
legs, place one foot behind the other. Hold for 15 seconds, change side; 2 sets.
Easier: Support yourself with your forearm.
Enhancement: Position your feet so that the foot edges adjacently touch each other.
10. Inverted V
Place yourself in a support position (feet at hip-width) and grasp the balance gyro
board from the outside. The shoulders are above the wrists. Push the pelvis up-
wards and the chest towards your knees. Press the armpits towards the floor, the
shoulders away from the ears. Stretch your legs out as far as possible and then
press the heels towards the floor. Hold for 15 - 20 seconds.
Easier: Slightly bend knees.
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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