BALANCE TRAINING FOR SENIORS, FITNESS & HEALTH ENTHUSIASTS
WORKOUT
Training with the MFT Challenge Disc gets you moving and relieves your tension. Additionally, the exercises stabilize your ankle, knee, and hip joints while strengthening your abdominal and back muscles.
Take 10 to 15 minutes, three times a week, to perform these exercises – this will help you move through life with less discomfort and improve your quality of life.
Balance training is highly suitable for seniors, fitness enthusiasts, and health-conscious individuals. With additional equipment, it’s also ideal for athletes.
Enjoy your training!
Dipl. Sptl. Margit Rader – Health Coach
Recommended Balance Board:
MFT CHALLENGE DISC
EXERCISES & VIDEOS
EXERCISE 1: SIDE ROCKING WITH BOTH LEGS
With bent knees, slowly shift your center of gravity to the right and left 10 times, then hold your balance for 10 seconds. Pay attention to keeping your arms relaxed and breathing steadily. There should be no "loud clicking noise" when touching the ground.
EXERCISE 2: FRONT ROCKING WITH BOTH LEGS
With bent knees, slowly shift your center of gravity forward and backward 10 times, then hold your balance for 10 seconds. Ensure that there is no "loud clicking noise" during the execution of the exercise.
EXERCISE 3: TURN AROUND WITH BOTH LEGS
Alternately load your right and left leg while supporting the weight shift by circling your pelvis. Move your pelvis 10 times in a clockwise and counterclockwise direction, then hold your balance for 10 seconds.
EXERCISE 4: DIAGONAL ROCKING WITH BOTH LEGS
Stand diagonally on the Fit Disc and shift your center of gravity forward and backward 10 times. Then, switch your leg position.
EXERCISE 5: BRIDGING BACK
Slowly lift your pelvis and hold the position briefly. Then, lower your pelvis back down slowly.
EXERCISE 6: BRIDGING FRONT
Bend and straighten your arms 10 times, causing your upper body to move up and down. Keep the board balanced throughout the exercise.
