Yes4All DB6F Manual

WOODEN BALANCE BOARD
EXERCISE GUIDELINES
• Take 5 to 10 minutes to warm up and cool down properly
• Plan to start slowly and boost your activity level gradually
• Rest approximately 30-60 seconds between each set
Please always consult with your doctor or physician before beginning this or any other exercise program.
BEGINNERS
Stand on the wooden board with both feet planted. Keep your back straight, arms at sides. Inhale and exhale slowly to nd
your balance.
SIDE TO SIDE
Shift your weight from left to right until the edge of
the board taps the oor, and vice versa. Do it in 2
minutes.
INTERMEDIATE
SQUATS
Start: Stand straight and tall, planted
both feet on the Wooden Balance
Board, arms straight in front of you.
Finish: Lower down your body, knees
bent 90 degrees. keeping back
straight, eyes forwards. Do 4 sets of 6
reps.
ADVANCED
COMBINATION BETWEEN WOODEN BALANCE BOARD AND OTHER FITNESS EQUIPMENTS
SQUATS
Start: Stand straight and tall, planted both feet on
the Wooden Balance Board, place the weight bar on
your shoulders, behind your neck.
Finish: Lower down your body, knees bent 90
degrees. Keep back straight, eyes forwards. Do 4
sets of 6 reps.
FRONT TO BACK
Shift your weight from heels to toes until the edge of
the board taps the oor, and vice versa. Do it in 2
minutes.
PUSH UP
Start: Get into a high plank position.
Place your hands rmly on the
Wooden Balance Board.
Finish: Lower your body, keep your
back at and a neutral neck. Push back
up. Do 4 sets of 6 reps.
LATERAL RAISE
Start: Stand tall, both feet planted on the board, the
resistance band is under your feet. Grip each handle
with arms down at your side and palms facing in.
Finish: Bending your elbows ever so slightly, raise
your arms straight out to the side to shoulder-level.
Do 4 sets of 6 reps.
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ROTATION
Rolling the board in a circular motion with the edge
touching the oor. Do it in 2 minutes.
SIDE PLANK
Start: Begin on your side with your
feet together and one hand directly
below your shoulder. Place your hand
on the Wooden Balance Board.
Finish: Contract your core and raise
your hips until your body is in a
straight line from head to feet. Do 4
sets of 6 reps.
ARM PUSH UP
Start: Stand straight and tall, planted both feet on
the Wooden Balance Board, dumbbells in hands.
Finish: Slowly raise your arms over your head,
keeping arms straight. Hold at the top for 2 seconds
and then lower down. Do 4 sets of 6 reps.
ONE LEG STAND
Start: Stand straight and tall, planted
both feet on the Wooden Balance
Board, arms by sides.
Finish: And rm on the board. Slowly
raise the left leg as far as you can. Hold
for 2 seconds and then switch. Do 4
sets of 6 reps.