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14

www.PyleUSA.com

15

IMPORTANT - WARMING UP AND COOLING DOWN

QUADRICEPS STRETCH

Stand close to a wall, chair or other solid 

object. Use one hand to assist your 

balance. Bend the opposite knee and lift 

your heel towards your buttocks. Reach 

back and grasp the top of your foot with 

the same side hand. Keeping your inner 

thighs close together, slowly pull your 

foot towards your buttocks until you feel 

a gentle stretch in the front of your thigh. 

You do not have to touch your buttocks 

with your heel. Stop pulling when you 

feel the stretch. Keep your kneecap 

pointing straight down and keep your 

knees close together. (Do not let the 

lifted knee swing outward). Hold the 

stretch for 20 to 30 seconds. Repeat the 

exercise for the other leg

INNER THIGH STRETCH

Sit on the foor and bend your 

legs so that the soles of your feet 

are together. Place your hands 

on your ankles. Lean forward 

from the waist and press down 

lightly on the inside of your 

knees. You should feel a stretch 

in the muscles of your inner 

thighs.

IMPORTANT - WARMING UP AND COOLING DOWN

CALF AND ACHILLES STRETCH

Stand approximately one arm's 

length away from a wall or chair with 

your feet hip-width apart. Keeping 

your toes pointed forward, move one 

leg in close to the chair while 

extending the other leg behind you. 

Bending the leg closest to the chair 

and keeping the other leg straight, 

place your hands on the chair. Keep 

the heel of the back  leg on the 

ground and move your hips forward.

Slowly lean forward from the ankle, 

keeping your back leg straight until 

you feel a stretch in your calf muscles. 

Hold for 20 to 30 seconds. Repeat the 

exercise for the opposite leg.

BUTTOCKS, HIPS AND ABDOMINAL STRETCH

Lay flat on your back with your hips relaxed 

against the foor. Bend one leg at the knee. 

Keeping both shoulders flat on the foor. Gently 

grasp the bent knee with your hands and pull it 

over your body  and towards the ground. You 

should feel a stretch in your hips, abdominal and 

lower back. Hold for 20 to 30 seconds and release. 

Repeat the exercise for the opposite side

Summary of Contents for HURTLE PHURBTR90

Page 1: ...Vibration Fitness Machine Trainer Full Body Vibrating Workout Exercise Platform PHURBTR90 WITH DETACHABLE MAST...

Page 2: ...uitable for children use Do not jump on the plate or the machine as this may cause damage The machine must always be switched OFF and unplugged after each use Always switch OFF the machine and disconn...

Page 3: ...ended for commercial use Please do not use outdoors Please retain all packaging and paperwork for future use and store safely away from children and animals The Remote Control Resistance Bands and Pow...

Page 4: ...pressed without selecting a programme It will start manual mode where you will be able to change the speed during exercise STOP BUTTON Stops the programme before the time runs out PAUSE BUTTON Pauses...

Page 5: ...art and stop the programme TIME The default time is set to 10 minutes Press this button to increase the time TIME The default time is set to 10 minutes Press this button to decrease the time SPEED In...

Page 6: ...Turn the machine on by ensuring the supplied power cord is plugged in to the machine frst then plugged in to a suitable power socket and turning the power switch on the rear of the machine to the I po...

Page 7: ...he same way The timings relate to the Machine only NOTE PHURBTR90 is a vibrating fitness appliance the more you increase the speed the louder the noise caused by the vibrations will be TOP TIP Until y...

Page 8: ...ightly on the inside of your knees You should feel a stretch in the muscles of your inner thighs IMPORTANT WARMING UP AND COOLING DOWN CALF AND ACHILLES STRETCH Stand approximately one arm s length aw...

Page 9: ...er a walk to the shops and back for example Take your time warming up and cooling down enjoy the stretches as they will make you feel better TOP TIP As you progress you can create your own warm up and...

Page 10: ...E g If your age is 35 then 220 minus 35 your age means your maximum heart rate should not exceed 185 BPM Beats Per Minute during exercise BUT IF YOU ARE NEW TO THIS OR ANY OTHER EXERCISING you should...

Page 11: ...Equipment Applicable in the European Union and other European countries with separate collection systems Appliances bearing the symbol shown here may not be disposed of in domestic rubbish You are req...

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