Kompernass KH4216 User Manual

GYM BALL KH4216
Intended usage
This gym ball is intended for domestic use in the loosening, strengthening and
tightening of muscles, or as a healthy seating alternative. Do not use it in com-
mercial or medicinal applications.
Safety instructions
• Never burden the gym ball with more than 120 kg.
• Never attempt to repair a damaged gym ball. If the gym ball is damaged,
it may no longer be used. Risk of injury!
• Never inflate the gym ball when it is cold. This could damage the gym ball!
Always allow it to warm up to room temperature beforehand.
• If it is being inflated rapidly, for example with a compressor or at a fuel stati-
on, allow for short pauses. Otherwise the gym ball could be damaged.
• Never use anything other than air as a filling medium for the gym ball. This
gym ball is not designed for other filling mediums and could be damaged.
• In the event of any discomforts, for example nausea, respiratory problems,
headaches or chest pains, stop exercising. Should the discomfort not fade
away, consult your doctor!
• Should you suffer from any physical impairments, consult your doctor before
commencing any exercises with the gym ball.
• During the exercises, pay heed to your clothing and footwear. Wear light
and anti-slip footwear, or do your exercises barefoot. Clothing should be
comfortable and not too tight, but also not too loose.
• Never carry out the exercises on tiled or parquet floors. Risk of injury!
Use a gymnastic mat as a foundation. Carpets or PVC flooring are also
suitable for the exercises.
• Always maintain a sufficient safety distance to furniture, walls or stairs. Risk
of injury!
• This gym ball is not intended for use by individuals (including children) with
restricted physical, physiological or intellectual abilities or deficiences in ex-
perience and/or knowledge unless they are supervised by a person responsible
for their safety or receive from this person instruction in how the gym ball is to be
used.
• Never clamber over the ball, always take up your position from the front.
Risk of injury!
• Harmonise the duration and intensity of the exercises with your physical
condition. Begin the exercises without, at first, great pressure and gradually
increase the intensity.
Items supplied
gym ball
2 x Air plugs
1 x Deflation plug
1 x Pump nozzle
Features
Diameter: 65 cm (inflated)
Load capacity : max. 120 kg
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Preparation
Inflation of the gym ball
• Fold the gym ball out.
• For inflation, use a double-stroke pump or a bellows. Secure the pump nozz-
le to the double-stroke pump/bellows and then insert the pump nozzle
into the inflation opening of the gym ball.
• Inflate the gym ball. Ensure that, after inflation, the diameter of the gym ball
does not exceed 65 cm.
Selection of a suitable location
• Select a location where, within a perimeter measuring at least 3 me-
ters from the ball, there is no furniture, walls or stairs.
• Carpets, PVC floorings or a gymnastic mat are suitable as floor coverings.
Do not exercise on tiled or parquet floorings. With these there is an elevat-
ed risk of injury!
Selection of suitable clothing
• Wear comfortable clothes that are not too tight. Clothing made of elasticated
materials is preferred. They should not be too loose.
• Exercise with light and comfortable footwear, for example, gymnastic sho-
es. Exercises with the gym ball can also be carried out barefoot. Avoid
clumsy and heavy footwear.
Compilation of the exercises
Compile an exercise programme that is appropriate to your physical condition
and your personal requirements. Immediately stop the exercises when you no
longer have the strength to correctly carry them out.
Always bear in mind the following guidelines with the compilation of the exer-
cises:
• Select easy balance exercises for warming up the musculature.
• Then follow them with exercises for strengthening individual muscle groups.
• To conclude, the muscles are stretched and their suppleness is facilitated.
You should calculate ca. 5 - 10 minutes daily for your training periods. Only
regular training shows results and leads to success.
Balance exercises
Important:
Carry out all exercises calmly and consistently.
Continue breathing, even under exertion, and do not hold your breath!
Basic posture
• Seat yourself on the gym ball.
• Raise your chest and press your shoulder blades lightly together so that
you are sitting straight.
• Allow your arms to hang loosely at your side.
• Transfer your body weight so that it lies in the middle of the gym ball and not
on your feet.
• Your feet are loosely on the floor, your toes and your knees are pointing
slightly outwards:
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Exercises
Start position: Basic posture
• Move back and forth on the gym ball.
Attempt to move forward with this movement.
If need be, hold on to a piece of furniture until you feel that you are secure.
Start position: Basic posture
• Change the position of your arms to as if you were holding reins in your
hands. Lay your upper arms against your body. Move back and forth.
Start position: Basic posture
• Raise both shoulders at the same time and then allow them to fall again.
For this, your arms are resting on your thighs or in the "reins position". The
upper body remains upright. The shoulder movements are transferred to the
gym ball and you start to bounce.
Start position: Basic posture
• Raise your heels at the same time and then lower them. The upper body re-
mains upright. The foot movements are transferred to the gym ball and you
start to bounce.
Note:
Should you have problems keeping your balance, stretch your arms out and
turn your palms upwards.
Strengthening
Thigh, buttock and back musculature
• Lie on your back and push the gym ball under your legs. Your arms are stret-
ched out next to your body.
• Hold the right leg stretched out about 10 cm over the gym ball.
• Raise your buttocks and then slowly lower them. Keep the tension throug-
hout.
• Lay your right leg back down and then repeat the exercise with your left
leg.
Repeat the exercise 5 - 10 times.
• Lie on your back and push the gym ball under your legs. Your arms are
stretched out next to your body.
• Raise your buttocks so that your upper body and legs form a straight
line. Your arms remain motionless next to your body.
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• Hold this position for approx. 7 seconds.
• Slowly lower your buttocks.
Repeat the exercise 5 - 10 times.
As an exercise variation, you can also fold your arms across your chest:
Stomach musculature
• Lie on your back and push the gym ball under your legs. Your arms are
stretched out next to your body.
• Hold your right leg stretched out into the air and raise your buttocks.
• Cross your stretched out leg over your other leg until it is crossed at a
right angle. Ensure that your upper body and the supported leg form
a straight line and that your buttocks remain raised during the exercise. Your
shoulders lie on the floor.
• Lay your right leg back down and then repeat the exercise with your left
leg.
This exercise serves also for suppleness in the spine.
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