EXERCISES WITH DUMBBELLS
WORKOUT
Training with the MFT Fit Disc gets you moving and relieves tension. Additionally, the exercises stabilize the 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 live a life free of discomfort and improve your quality of life.
Balance training is very suitable for seniors, fitness enthusiasts, and health-conscious individuals; with additional equipment, it can also benefit athletes. For this training program, you will need 2 dumbbells in addition to the MFT Fit Disc.
Enjoy your training!
Dipl. Sports Scientist Margit Rader – Health Trainer
Recommended Balance Board:
MFT CHALLENGE DISC
EXERCISES & VIDEOS
EXERCISE 1: BILATERAL SIDE TILT WITH SHOULDER LIFT
With bent knees, shift your center of gravity slowly to the right and left 10 times, while simultaneously and rhythmically moving your arms with the weight to the horizontal position sideways and returning to the starting position. Pay attention to keeping your arms relaxed and breathing steadily.
EXERCISE 2: BILATERAL SIDE TILT WITH FRONT LIFT
With bent knees, shift your center of gravity slowly forward and backward 10 times while simultaneously and rhythmically moving your arms with the weight to the horizontal in front of your body and back to the starting position. Pay attention to maintaining steady breathing.
EXERCISE 3: STABILIZATION WITH BILATERAL SQUAT
Starting position: standing on both legs. Perform squats of varying depths with correct technique, keeping the standing plate balanced while simultaneously and rhythmically moving your arms with the dumbbell to the horizontal position in front of your body and returning to the starting position. Pay attention to steady breathing, ensuring that the torso, pelvis, and leg axis remain stable. Repeat the exercise 10 times.
