Stand in the centre, with feet a shoulder-width apart.
With a controlled movement, rock forwards and backwards.
Avoid letting the edge of the board touch the floor
Sit on the balance board, legs bent, with your feet off
the ground. Keep your balance.
Stå centrerad, fötterna axelbrett. I kontrollerad rörelse,
vicka fram och bakåt. Undvik att plattan nuddar golvet.
Sätt dig på balansplattan i skräddarställning, fötterna i
luften. Håll balansen.
Sätt dig på balansplattan. Håll benen sträckta och rakt ut.
Håll balansen.
Pelvis/Torso/Bäcken/Bål
Balanced Push-Up
Kneel down, holding a ball in your hands at chest
height. Gently rotate using the muscles in your torso.
In the kneeling position, place your hands on
the balance board a shoulder-width apart.
When you feel that you have your balance,
complete your push-ups.
Don’t hold on around
the edge of the board,
or you might trap
your fingers!
Sätt dig på knä, håll en boll med
händerna i bröst höjd. Börja sakta
att rotera med bålmusklerna.
Stå på knä och placera händerna, axelbrett på
balansplattan. När du känner att du har balans,
gör armhävningar. Ha inte fingrarna runt
plattan, klämrisk!
Balanced Push-Up
STRETCH
Ab training
BEGINNER MEDIUM / MEDEL
Front to Back
Sätt dig på knä, händerna på höfterna. Börja sakta att rotera med bål musklerna.
Sit on the balance board. Keep your legs stretched
straight out. Keep your balance.
Motor Skill Training
ADVANCED / AVANCERAD
Stå centrerad, fötterna axelbrett. Rotera höfterna med
kontrollerade rörelser. Behåll balansen så att plattan
inte nuddar golvet.
Kneel on the board, hands on hips. Gently rotate using the muscles in your torso.
Ab Training
ADVANCED / AVANCERAD
Stand in the centre, with feet a shoulder-width apart.
Rotate your hips with controlled movements. Maintain
your balance so that the board doesn’t touch the floor.
Pelvis/Torso/Bäcken/Bål
BEGINNER MEDIUM / MEDEL
Stå central, fötterna axelbrett. Börja att med en
kontrollerad rörelse vicka från sida till sida, utan att
kanten på plattan nuddar golvet.
Rotation
BEGINNER / NYBÖRJARE
Stand in the centre, with feet a shoulder-width apart.
Start, with a controlled movement, to rock from side
to side, without letting the edge of the board touch
the floor.
BEGINNER / NYBÖRJARE
BEGINNER / NYBÖRJARE
Side to Side
Calf Stretch
In the kneeling position, place your hands on the balance board a
shoulder-width apart. When you feel that you have your balance,
complete your push-ups. Don’t hold on around the edge of the board,
or you might trap your fingers!
Stå på knä och placera händerna,
axelbrett på balansplattan.
När du känner att
du har balans, gör
armhävningar.
Ha inte fingrarna runt
plattan, klämrisk!
Place your right heel on the floor and with leg
stretched, lean forward until you feel the calf
muscle stretching, hold for 10 seconds.
Change leg.
Placera höger häl på golvet och med sträckt ben,
luta dig framåt tills du känner att vadmuskeln
sträcker ut, håll i 10 sek. Byt ben.
Stand on the balance board, with feet a shoulder-width apart.
Bounce a ball or throw a ball from hand to hand.
Stå på balansplattan, axelbrett isär med fötterna.
Studsa med en boll alt. kasta en boll mellan händerna.
Casall Sports Products is constantly inventing new exercise
equipment and tools. Our products are made for maximally
stimulating workouts. The equipment is made of the highest
quality. Instruction manuals are included to ensure optimum
results. Here are some examples of products available for better
workouts. For more information, please visit us on the web:
www.casall.se
Oval Power Grip Ball
Soft and comfortable ball for gently exercising
your hand, finger and underarm muscles. Easy
to carry around.
Super ring
Super ring in flexible plastic with soft rubber
coating. The handles are padded both inside
and outside for maximum comfort. Can be used
for Pilates.
Safety first
Berfore starting any new exercise programme, it is important
that you consult your physician. This is a must if you have any
serious medical conditions or if you are taking medication.
Get your doctor's consent before you begin.
Don’t exercise if you feel sick, nauseous or unreasonably tired.
Skip your workouts until you have fully recovered.
Formed in 1980, Casall Sports Products is one of Scandinavia’s
leading manufacturers of weight-training and exercise products
for the home, companies and fitness centres. You will find our
products in stores and gyms across the whole of Europe.
www.casall.se
A proper warm-up of muscles, tendons, ligaments and joints is
necessary at the beginning of every workout.
Aerobic tube
A flexible tool for exercising the whole body. It
comes in yellow with soft, padded handles and a
strong rubber band for smooth resistance.
Weight Exercise Ball
Perfect for yoga and Pilates exercises. Fun and
safe exercise for the upper body. Also suitable for
rehab exercises.
Exetube
A simple and all-round product for execising
most part of the body. It offers a smooth,
flexible resistance.
Oval gym ball /Gym ball
An effective and comfortable workout tool for
exercising the stomach, back and stretching out
muscles. The gym ball comes in four sizes and
one of them is oval.
Balance Board
The balance board is an excellent rehabilitating
tool for working on strength and balance in your
whole body.
Yoga Mat
Yoga mat for comfortable floor exercises.
If you feel any strain or pain when you are exercising, stop
immediately and consult you physician.
Balance
Board
Guide