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ENG
General Information
When using the vibration plate, it is not advisable to fully straighten out any joints such
as knees or arm joints. Always have your joints bent, even if you are working at a low
training level.
The maximum training time (without breaks) should be between 5 to 10 minutes. Individ
-
ual exercises should be a maximum of 60 seconds, or better between 30 to 45 seconds
long. The breaks between individual exercises should be at least 30 to 60 seconds.
Do not train more than once a day.
Please be aware that muscles need rest in order to get stronger. You should therefore
give your muscles at least 48 hours recovery time before starting your next training
session.
With muscle building exercises the muscle or muscle group should be stimulated during
the entire training time. This can be achieved by putting the muscle under static tension.
Example Squats:
If you stand with fully straightened legs on the vibration plate, the vibrations will pass
straight through your body to your head. If you now bend your knees into a squat which
puts your muscles under tension, the vibrations will be concentrated in this area. The
further you tension the muscles the more intensively the muscles will be activated by the
vibrations. This principle applies to all muscle groups.
If you use the vibration plate at a low training level for massage, you should also always
slightly bend your joints.
CAUTION:
Never stand with both feet on one side of the vibration plate. This can lead to processing
faults and in the worst-case, cause damage to the plate. Also, there is a risk of falling
and therefore injury to the user.
Training Overview
In addition to the example exercises shown on the training poster, the following exercises
are ideal for training and relaxing the different muscle groups:
Standing
loosens and relaxes the muscles
Stimulates blood circulation.
Press-Ups
loosens and relaxes the muscles
Trains the upper body muscles intensively
Ensures optimum body tension.
Sitting/Stretch
Loosens and relaxes the muscles in the upper body
and hip areas
Trains the upper body and stomach muscles
Ensures optimum body tension.
Training
Operation
Standing
Press-Ups
Sitting/Stretch
Summary of Contents for Lifeplate 2.0
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