GoSports COREHUB Fitness Plank Board with Smart Phone Integration User Manual

GoSports COREHUB Fitness Plank Board with Smart Phone Integration

Introductions

• The GoSports® Core Hub® is a great way to get a full body workout while having fun.
• The pivot plank board targets core muscles to help focus on full body muscle activity.
• The Core Hub® also features a built-in smartphone holder so that you can use it with fitness game apps so you can have fun while targeting diffierent muscles.
• Proper form is important when planking.
• To achieve results and avoid injury, make sure you are using the proper form below.
• Improper form can lead to back, neck or hip pain.

WARNING
Always consult a certified medical professional before beginning any exercise routine. Perform only approved exercise, with a trainedspotter.

How to Inflate the Ball

1. Locate the inflation hole on the ball. The hole should already be facing up, but readjust the ball if you cannot locate it. Ensure the ball is placed fully within the cavity before inflating.
2. Insert the ball pump needle and inflate the ball using the hand pump. Ensure the ball is fully inflated before use. The ball should feel firm and be wedged inside the cavity, so there should be no movement.

Ball Placement

If the ball is punctured or leaks air stop use immediately and contact info@playgosports.com for assistance.

Proper Form

Knee Plank
Beginners may want to start with a knee plank and gradually work up to the full plank position. Lay on the floor with your elbows on the board positioned under your shoulders. Hold the side of the board with both hands and keeping your knees on the floor stabilizing yourself with your forearms. Tighten your core and hold the position without letting your hips drop.

Full Forearm Plank
When you can comfortably plank in the knee plank position, move on to a full plank. Follow the same steps as the knee plank, but raise your core and knees slowly until your body is in a straight line from your toes to head. Maintain a relaxed and neutral neck and spine while in position.

Example Exercises

Attention: Set up the Core Hub® in a designated space with a flat padded surface free of any obstructions.

• Always make sure you are fully stable and centered on the board before beginning any exercise.
• Always consult a certified medical professional before beginning any exercise routine.
• Always perform exercise with a trained spotter.
• Start with the holding plank poses for a short time then work your way up.

Standard Elbow Plank
Start in a plank position with elbows on the board positioned under your shoulders, hands holding the sides of the board. Tilt from side to side while tightening your core muscles. Then tilt forward to back keeping your core muscles tight and engaging your oblique muscles. Do as many reps as you can while holding each position for 30-60 seconds.

Alternate Knee Tuck
Start in a plank position with elbows on the board positioned under your shoulders, hands holding the side of the board. Just like the knee tuck exercise, bring your right knee up but bring it towards your left shoulder so that it is crossing in front of your body then back down to the plank position. Repeat with the left knee. Continue alternating knees for 30-60 seconds.

Knee Tuck
Start in a plank position with elbows on the board positioned under your shoulders, hands holding the sides of the board. Bring your right knee up towards the outside of your right elbow and then back down to the plank position. Do 5-10 reps and then switch sides. For an added challenge switch between each rep.

Built-In Smartphone Holder
The Core Hub® features a smartphone holder so that you can watch videos or play games while working out. The non-slip pad helps your phone in place so you can plank without worry. There are fitness gaming apps that are available to be used with the Core Hub®. We recommend searching online for planking fitness games or looking in your app store to find apps that are compatible with your smartphone.

WARNING

• The Core Hub® should only be used by healthy adults after consulting a medical professional.
• If you feel pain during any exercise, stop use immediately.
• Only use for intended purposes. Never stand on the Core Hub® as this could cause serious injury or death.
• Inspect the Core Hub® before each use. Never use any damaged equipment or bodily injury may occur.
• Improper use of the Core Hub® including failure to inspect equipment may result in serious bodily injury. User assumes all responsibility for their individual fitness routine and surroundings.

FAQ

• Q: How do I ensure the ball is properly inflated?
• A: The ball should be firm and wedged inside the cavity of the Core Hub® without any movement. Use the provided hand pump and ensure the inflation hole is facing up before inflating.
• Q: What should I do if the ball is punctured or starts leaking air?
• A: Stop using the Core Hub® immediately and contact GoSports® customer service for assistance.
• Q: Can I use my smartphone with the Core Hub®?
• A: Yes, the Core Hub® has a built-in smartphone holder so you can use it with fitness game apps. Make sure to find apps that are compatible with your smartphone.
• Q: What is the recommended way to start planking for beginners?
• A: Beginners are advised to start with a knee plank and progress to a full plank position as they become comfortable. Proper form is crucial to avoid injury.

Customer Service

• If you have any questions or concerns regarding your GoSports® Core Hub®, please reach out to us at info@PlayGoSports.com and we will get back to you right away.
• We stand behind our products 100% and want to make sure you get the full enjoyment that you paid for.

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