Lehner Versand 00212 Gebrauchsanleitung Seite 15

Maintaining Balance (One Leg)
Balance Training
Knee Bend
Training for Thighs – Buttocks
Press-Ups
Training for Arms – Shoulders – Abdomen – Waistline – Back
15
1. Place one foot on the middle of the device.
2. Shift your weight to this foot.
3. Carefully lift up your second foot.
4. EXERCISE: Try to maintain balance.
5. Change leg and repeat the exercise.
Increased level of diffi culty: Lift your free leg at an
angle of 90° up to hip height and make circular
movements with your foot.
1. Place one foot on the pimpled surface of the device.
Caution: Do not stand on the middle!
2. Shift your weight to this foot.
3. Carefully place your second foot parallel with the other
foot on the device.
4. Carefully shift your weight to one side so that no edge
of the device is touching the fl oor. Try to maintain
balance.
5. EXERCISE: Bend your upper body forwards slightly.
Keep your back straight. Bend your knees until your
thighs are parallel with the fl oor. At the same time,
stretch your arms out forwards.
6. Slowly move yourself upright again. Repeat.
Important: Your knees must not extend beyond your
toes.
1. Place your hands down fl at in parallel on the
pimpled surface of the device.
2. Get into a press-up position, keep your back
straight.
3. EXERCISE: Tense your body, bend your arms and
then stretch out again. Repeat.
Important: Position your shoulders vertically over
your hands.
Increased level of diffi culty: Lift up one leg
stretched out and perform the exercise.
EN