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EXERCISE PRECAUTIONS:
Check with your doctor before engaging in these exercises if you have any sort of heart condition.
Don't overdo it. If you experience any unusual muscle or joint pain, STOP that particular exercise. Increase the intensity and duration of your exercise sessions gradually to avoid injuries.
At a minimum, know how to float and tread water. Never use the SpaBells when converted to a flotation device with the Dome Caps as a lifesaving device.
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The following exercises are just some of the three dozen exercises shown on the laminated exercise sheet that comes with a pair of SpaBells.
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A Few Basic SpaBell Exercises
Note: These can also be performed with the Power Vanes attached.
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With an OVERHAND grip and the LARGE VANES horizontal, alternately push each SpaBell forward, then down, then up in a circular pattern. Note that as one SpaBell reaches the top of the pattern the other SpaBell is at the bottom.
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Hold the SpaBells so the LARGE VANES are vertical as they pass by the hips. A. Move arms simultaneously backwards keeping elbows slightly bent throughout 'Ski Poling' motion.
B. Simultaneously, pull SpaBells forward to starting position. Repeat. |
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Note: Either the LARGE VANES (shown) or the SMALL VANES can be used as the primary resistance surface. |
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Hold the SpaBells vertically underwater and with a PUNCHING MOTION alternately push one SpaBell forward while pulling the other one backward. Repeat.
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A. Using an UNDERHAND grip (palms up) do biceps curls while engaging either the small vanes, the large vanes, or Power Vanes. Keep elbows as fixed flex points when alternately raising and lowering SpaBells. Repeat.
B. As a variation, use an OVERHAND grip when doing biceps curls.
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Aerobic SpaBell Exercises
These examples combine SpaBell upper body exercises with leg movements and are great general conditioning exercises.
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While jogging in place, alternately raise and lower each SpaBell while engaging either the small vanes or the large vanes. A. As right arm lowers, left knee raises.
B. As right arm raises, left knee lowers. Repeat.
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Hold each SpaBell so large vanes are vertical. Then, alternately swing one arm forward while swinging the other arm backward. Also, as right arm swings forward, move left foot backwards, and vice versa. Repeat.
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A. Perform a JUMPING JACK motion by simultaneously raising the SpaBells up to just below the water surface while jumping up and landing with your feet apart.
B. Simultaneously lower the SpaBells down to your hips while jumping up and bringing your feet together. Repeat.
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SpaBell Exercises with Power Vanes
Power Vanes easily click onto the SpaBells to add substantial resistance.
Power Vanes can also be used to connect two SpaBells together to create an aquatic resistance barbell.
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Note: Many of the Basic SpaBell exercises shown above (e.g. Dog Paddle, Biceps Curls, Running & Plunging) can be performed with POWER VANES attached.
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Hold the SpaBells vertically underwater and with a PUNCHING MOTION alternately push one SpaBell forward while pulling the other one backward. Repeat.
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Start with SpaBells connected together end-to-end with a pair of POWER VANES. A. Keep back straight and bend forward slightly from waist, then push SpaBell barbell straight down.
B. Raise SpaBell barbell straight up. Repeat.
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A. Start with feet together and SpaBell barbell held close to chest. B. Start to lean forward, then step forward while simultaneously pushing SpaBell barbell forward. C. As foot plants on pool bottom fully extend arms. Then, bring back foot up even with forward foot and bend elbows to return to starting position as shown in fig. A. Repeat.
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Hold the Spabell barbell with an overhand grip and the POWER VANES horizontal.
A. Rotate your upper torso from the left starting position and swing the SpaBells all the way around to the right. B. Then, swing the SpaBells back around to the left side. Repeat.
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Flotation SpaBell Exercises with Dome Caps
Dome Caps fit over the funnel ends and trap air or water inside the SpaBells. When air-filled the SpaBells can be used to float your body, so you can perform a wide variety of leg and stomach exercises.
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IMPORTANT: Never use air-filled SpaBells as a lifesaving device. Also, know how to swim or tread water if using equipment in water over shoulder depth.
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While supporting your body in a prone position with arms straight down holding the SpaBells steady, do deep SCISSOR KICKS (shown), FLUTTER KICKS, FROG KICKS, or a BICYCLING motion.
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A. & B. While using air-filled SpaBells to suspend your body, begin BICYCLING while somewhat lying on your left side. Proceed in a counter-clockwise direction for several revolutions. Then, switch to your right side and allow the bicycling of your legs to rotate you in a clockwise direction.
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A. Bend over from the waist and hold the air-filled SpaBells straight out in front of you at the water surface. Then, start pulling down and back on the SpaBells while swinging your feet forward and up to the water surface. B. Try to keep your legs fairly straight and focus on using the contraction of your stomach muscles to bring your legs forward and up. Drop your legs down and swing the SpaBells forward to the starting position shown in fig. A to repeat.
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A.&B. While using the air-filled SpaBells to support your body raise and lower your legs in a RUNNING motion, or a BICYCLING motion. Or (not shown), keep both legs straight and alternately swing feet forwards and backwards--or, simultaneously move feet outwards and back together. Repeat.
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Freeweight SpaBell Exercises
Dome Caps fit over the funnel ends of the SpaBells to trap air or water inside. When water-filled each SpaBell weighs approximately 8 pounds.
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While standing in waist-deep water do SHOULDER PRESSES while alternately raising and lowering each SpaBell straight up and down. For a lighter weight simply partially fill each SpaBell.
Other free-weight exercises that can be performed are BICEPS CURLS, STRAIGHT ARM RAISES, and FLAP-UPS. These are all illustrated in the laminated exercise sheet that is included with the SpaBells.
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IMPORTANT: Only use the water-filled SpaBells in and around the pool area as water can leak from inside the devices.
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