| | ANIMATED EXERCISES-TRAINING PLAN 1 | |
| | Middle & Upper Back | | EXERCISES/STEP 1 - EXERCISE 7 | <<PREV | NEXT>> | |
| Body Position:
Legs wider than shoulder width, weight through heels, knees slightly bent, pull shoulders back and down, abdominals firm. Hold the FLEXI-BAR with both hands, centre of grip, above and slightly in front of head.
Swinging Motion:
Up and down. |
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 | Reference to All Exercises | These training plans have been specifically designed for a whole body workout. You can perform the 9 exercises as a sequence, or you can target a specific area by choosing 3 exercises, 2-3 sets (1 min each). Training plan 1 is for beginners. Training plan 2 is for more advanced FLEXI-BAR users.
Holding the FLEXI-BAR: Always hold the FLEXI-BAR in the centre of the rubber grip, whether you use one or two hands. Most importantly, keep your grip relaxed at all times, with your wrists in a neutral position. Try not to squeeze the grip, otherwise your arms will fatigue quickly.
Swinging the FLEXI-BAR: Stand tall with your shoulders back and down, stabilize your core by contracting your abdominal and lower pelvic regions. Breathe normally. Always begin with a small swinging motion; however, initially you will need to PUSH the bar to get it started. Close your eyes and allow the vibrations of the Bar to be felt in your core.
NOTE: Try to keep your elbows in line with the Bar at all times-this will disengage the use of the wrists and forearms. At the beginning, the FLEXI-BAR may not swing. This is an indication of coordination, not relative fitness. Coordination is learned very easily, over a short period of time.
Training Guidelines: For Maximum results, use the Bar 3 times per week, 10-15 minutes each session. Perform the exercises you are comfortable with, up to 60 seconds for each exercise. Take regular breaks in between each exercise. It is not necessary to perform all 9 exercises every time you train with the FLEXI-BAR, although doing so will provide you with an overall body workout.Always begin with an adequate warm-up, including exercises to slowly elevate heart rate and encourage blood flow to the muscles of the upper and lower torso.
Contraindications:
FLEXI-BAR is not recommended for:
1. 3rd trimester pregnancy, 2. Acute Injuries.
Don't Swing the FLEXI-BAR too hard as this will cause cracks to appear in the shaft, disrupting the swinging action. The FLEXI-BAR team recommends seeing your physician before starting any exercise programme. |
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