SLAM BALL
USER MANUAL
IMPORTANT! Please retain owner’s manual for maintenance and adjustment
instructions. Your satisfaction is very important to us, PLEASE DO NOT RETURN
UNTIL YOU HAVE CONTACTED US: support@sunnyhealthfitness.com or
1-877-90SUNNY (877-907-8669)
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IMPORTANT SAFETY INFORMATION
We thank you for choosing our product. To ensure your safety and health, please use
this product correctly. It is important to read this entire manual before assembling and
using the product. Safe and effective use can only be achieved if the product is
assembled, maintained, and used properly. It is your responsibility to ensure that all
users of the product are informed of all warnings and precautions.
1. Before starting any exercise program, you should consult your physician to
determine if you have any medical or physical conditions that could put your
health and safety at risk or prevent you from using the product properly. Your
physician’s advice is essential if you are taking medication that affects your heart
rate, blood pressure, or cholesterol level.
2. Be aware of your body’s signals. Incorrect or excessive exercise can damage
your health. Stop exercising if you experience any of the following symptoms: pain,
tightness in your chest, irregular heartbeat, shortness of breath, lightheadedness,
dizziness, or feelings of nausea. If you do experience any of these conditions, you
should consult your physician before continuing with your exercise program.
3. Always wear comfortable sportswear that do not restrict your movements. Always
wear non-slip shoes that absorb shocks and support your feet.
4. Only use this ball for proper exercises. Complete 1-3 sets of 8-12 repetitions of
each exercise selected. Rest approximately 30-60 seconds between each
exercise set.
5. Only use the ball indoors. Do not subject the ball to heat sources such as hot air
blowers, lamps and direct sunlight.
6. Perform each exercise selected in a smooth and controlled manner. When
applicable, perform an equal number of exercise repetitions in each direction to
avoid the development of muscle imbalances.
7. Warm-up exercises - Perform warm-up exercises for at least 5 minutes before
starting your workout.
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USE GUIDE
We value your experience using Sunny Health and Fitness products. For assistance
with parts or troubleshooting, please contact us at support@sunnyhealthfitness.com or
1-877-90 SUNNY (877-907-8669).
Overhead Front Slam
Start:
Grasp the ball and extend your arms over your head,
stand upright with feet apart, in line with hips. Arch your
lower back slightly, with chest high and eyes looking
straight ahead.
Finish:
Contract your stomach muscles, in order to hold
your hips in place. Bend your legs and push your
hips backward while quickly dropping your arms
down toward floor and release ball in front of you.
Catch ball, return to the starting position. Repeat
the exercise.
Overhead Side Slam
Start:
Grasp the ball and extend your arms over your head,
stand upright with feet apart, in line with hips. Arch your
lower back slightly with chest high and eyes looking
straight ahead.
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We value your experience using Sunny Health and Fitness products. For assistance
with parts or troubleshooting, please contact us at support@sunnyhealthfitness.com
or 1-877-90 SUNNY (877-907-8669).
Finish:
Contract your stomach muscles, in order to hold
your hips in place. Bend your legs and push your
hips backward. Pivot your legs and rotate your
body in the same direction while quickly dropping
your arms down toward floor and release ball
alongside of body. Catch ball, return to the start
position. Repeat in a continuous up/down, side to
side pattern.
Squat Jump Front Slam
Start:
Grasp the ball and extend your arms directly
below your shoulders, in front of your body, stand
with feet, shoulder-width apart, bend your legs
with knees over feet, hinge slightly forward at the
hips with chest high and eyes looking straight
ahead.
Finish:
Quickly extend your legs, push hips forward,
point toes toward the floor and jump straight up
while lifting arms up and forward above the
shoulders. Drop arms down quickly, while in the
air, release ball, land on the balls of your feet and
bend knees. Catch ball, return to start position,
return to the start position. Repeat the exercise.
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We value your experience using Sunny Health and Fitness products. For assistance
with parts or troubleshooting, please contact us at support@sunnyhealthfitness.com
or 1-877-90 SUNNY (877-907-8669).
Underhand Wall Slam
Start:
Grasp the ball and extend your arms
directly below your shoulders, in front of
your body, stand with feet, shoulder-width
apart, bend your legs with knees over feet,
hinge slightly forward at the hips with chest
high and eyes looking straight ahead.
Finish:
Quickly extend your legs, push hips forward
while quickly lifting arms up and forward
above the shoulders. Release and catch ball,
return to the start position. Repeat the
exercise.
Overhead Wall Slam
Start:
Grasp the ball and extend your arms over
your head, stand and face the wall with
feet, shoulder-width apart, straighten your
legs, arch your lower back slightly with
chest high and eyes looking straight
ahead.
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We value your experience using Sunny Health and Fitness products. For assistance
with parts or troubleshooting, please contact us at support@sunnyhealthfitness.com
or 1-877-90 SUNNY (877-907-8669).
Version 1.0
Finish:
Bend your legs and push hips backward
while quickly dropping your arms down in
front of you. Release and catch ball, return
to the start position. Repeat the exercise.
Side Wall Slam
Start:
Grasp the ball and extend your arms
across front of your body, stand with
shoulder facing wall, feet, shoulder-width
apart, bend your legs and rotate upper
body away from wall.
Finish:
Pivot your back leg and rotate waist and
upper body toward wall while quickly
swinging your arms across the front of your
body. Release and catch ball, return to the
start position. Repeat the exercise.
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