Advertisement
Quick Links
Advertisement
Related Manuals for Matt Roberts Core Stability Dome
Summary of Contents for Matt Roberts Core Stability Dome
- Page 1 Core Stability Dome Workouts combine cardio, strength training, balance and flexibility...
- Page 2 Specifically designed to integrate balance into every aspect of fitness training. This dynamic training device adds variety and challenge to any sports and fitness training program.
- Page 3 Health & Safety / Care & Maintenance Health & Safety Important - This unit is intended for home use only • Read all the instructions in this manual before using the product. Keep this manual for the entire life of the product. •...
- Page 4 Warming Up / Stretching / Cooling Down Warming Up A warm-up is essential before any exercise is undertaken. The correct pre-exercise procedure will prevent injury and allow the body to better perform the required movements. A proper warm-up increases your body temperature, heart rate, and circulation in preparation for exercise.
- Page 5 Toe Touch Stretch / Hamstring Stretch Suggested Stretches The correct form for several basic stretches is shown at the right. Move slowly as you stretch, never bounce. 1. Toe touch stretch : Stand with your knees bent slightly and slowly bend forward from your hips.
- Page 6 Stretching / Cooling Down 3. Calf/Achilles Stretch : With one leg in front of the other, reach forward and place your hands against a wall. Keep your back leg straight and your back foot flat on the floor bend your front leg, lean forward and move your hips toward the wall.
- Page 7 Note TOPSIDE OF DOME DOME PLATFORM CONNECTION POINT (A) CONNECTION POINT (B) UNDERSIDE OF DOME NON-SLIP BASE VALVE INLET DOME...
- Page 8 Single-leg Balance with Leg Raise [Method] Stand balanced on one leg whilst raising the other leg, hold for 30-60 seconds or for as long as you can. Change to the other leg and repeat. [Effect] Enhances the body’s balancing ability and reaction time. Exercises front thigh muscles of the raised leg.
- Page 9 Single-leg Balance with Side Raise [Method] Stand balanced on one leg whilst raising the other leg out sideways, hold for 30-60 seconds or for as long as you can. Stay a while (no matter short or long time). Change to the other leg and repeat it again.
- Page 10 Burpee Jump [Method] Flip the dome back on its flat side and stand with feet shoulder-width apart. Place both hands on the dome and jump out into a push-up position. (A) Jump back into a squat and stand up. (B) Jump onto and off the dome with both feet. Repeat 12 to 15 times. [Effect] Enhances the core, shoulders, lower body.
- Page 11 Abdomen-arm-leg Mixed Exercise [Method] Sit on the dome, bend one leg and extend the other leg horizontally above the floor. Use one hand to hold the bent leg and extend the other hand backward. [Effect] Enhances the abdomen, arm and leg muscles.
- Page 12 Sit-Up Exercise [Method] Sit on the dome, bend up legs and place both hands behind the head. Keep balance and try to do a stationary or continuous sit-up exercise. [Effect] Exercise the abdominal muscles.
- Page 13 Forearm Plank [Method] Place the dome flat-side down. Rest your forearms on top of the dome and come into a plank position, keeping your shoulders over your elbows. Your body should be in a straight line from head to heels. Pull your abdominals in toward your spine and squeeze your gluteals.
- Page 14 Side Plank [Method] Rest your right forearm on top of the dome, stack your left foot on top of your right, and lift your body off the ground. Make sure you’re in a straight line from head to feet. Contract your abs and squeeze your glutes. Hold for 30 seconds, then switch sides.
- Page 15 One-Legged Bridge [Method] Lie on your back with your right foot on the dome, left leg extended toward the ceiling, and arms along the floor, palms up. Press your right foot into the dome and lift your torso until it’s in line with your right thigh.
- Page 16 Mountain Climber [Method] Flip the dome over onto its dome surface. Grip the sides of the platform and come into a plank position. Run in place, quickly bringing each knee to your chest. Continue for one minute. [Effect] Exercise the core, shoulders, lower body.
- Page 17 Push-up [Method] Flip the dome over onto its dome surface. Grip the sides of the platform or place your hands on top of it and perform a push-up, holding your body in a straight line. Do 10 repetitions. [Effect] Exercise the core, chest, arms, lower body.
- Page 18 PRODUCED FOR ARGOS STORES LTD 489-499 AVEBURY BOULEVARD MK9 2NW HELP LINE NUMBER: 0845 6000 464...