Maxxus LifePlate 4.0, Training Manual

Page: 3 / 10

15
0 4.
Training Manual
ENG
Please read and follow the instructions below before you start training on the vibra-
tion plate:
1. Assembly and Operating Manual
Before you start with training please read and familiarise yourself with the General Information and Warn-
ings and the Safety Instructions contained in the Assembly and Operating Manual.
2. Always have your knees slightly bent!
Do not stand on the vibration plate with your legs straight. Always bend your knees.
With your knees bent the vibrations become more absorbed in your body and therefore reduced in strength
before reaching your head.
3. Do not take any risks!
f you have any health issues (e.g. back pain) please consult your doctor before you start with vibration
training. If you are pregnant you must avoid vibration training completely.
4. Drink enough!
Your body requires enough liquids. You should therefore drink at least 0.3 litres of water or fruit juice mixed
with water before training.
5. Start slowly!
Your training program should start at 2 x per week for 10 minutes. Start with a low frequency/speed and
increase it very slowly.
6. Don’t forget to take care of your cardiovascular system!
As vibration training hardly involves any cardiovascular activity, we recommend that you also take some
cardiovascular exercise in addition to your vibration training.
A1 Squats, easy
Entire leg muscles
Start Position:
Stand on device with feet hip-width apart,
arms stretched straight out in front, knees
slightly bent, core engaged with bottom
pointing out backwards with slight pres-
sure on the heels.
Variations:
1. Hold this position
2. Move bottom slightly up and down
A2 Squats, diffi cult
Entire leg muscles
Start Position:
Stand on device with feet hip-width apart,
arms stretched out diagonally upwards,
knees slightly bent, core engaged with
bottom pointing out backwards with slight
pressure on the heels
Variations:
1. Hold this position
2. Move bottom slightly up and down
A3 Calf raises, easy
Calf muscles
Start Position:
Stand on device with feet hip-width apart,
knees bent, arms stretched out diagonally
upwards, core engaged, heels slightly
lifted upwards.
Variations:
1. Hold this position
2. Move heels slightly up and down