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Vibrapower HIIT ETF010C, Manual

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Vibrapower HIIT ETF010C Manual Download Page 19

19

TOTAL BODY WORKOUT

OWNERS MANUAL

EAGLE LUNGE  

Stand behind the machine, holding 
the resistance bands palms facing 
towards each other. Step onto the 
plate with one leg in to a lunge 
position (knee bent), at the same 
time you perform the move raise your 

arms out to the side in a ‘flying’  

action. Alternate between legs

BRIDGE LIFT 

Lying behind the machine on your back, place your feet on the plate, hip width 
apart. Squeezing your buttocks, raise your hips towards the ceiling slowly, 
pause and then lower back down and repeat.

Summary of Contents for ETF010C

Page 1: ...y the user must read and understand this instruction manual before using the Vibrapower HIIT This machine is intended for indoor domestic use only in accordance with the instructions provided in this manual Please read these instructions carefully and retain for future use ...

Page 2: ...cause damage After each use the machine must always be switched off and unplugged Always switch off the machine and disconnect the power supply before cleaning Do not let the Vibrapower HIIT get wet with any type of liquid In addition do not use the Vibrapower HIIT while your hands are wet Only use the Vibrapower HIIT on a surface that will not be dented or damaged by the weight of the machine Pla...

Page 3: ...onsent if you Are pregnant Have had a recent operation or surgery Have knee shoulder back or neck injuries You are strongly recommended to consult your doctor before using the Vibrapower HIIT if you have any of the following Heart condition or cardiovascular disease High blood pressure Acute thrombosis Acute hernia Severe diabetes Epilepsy Severe migraines Malignant tumour Pacemaker implants artif...

Page 4: ...al 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 Power Cord are all located in the polystyrene packaging please take care not to dispose of these important items by accident WHAT YOU WILL FIND IN THE BOX Vibrapower HIIT unit Remote control Two sets of resistance bands w...

Page 5: ...sert 2 x AAA batteries into the remote control unit ATTACHING THE RESISTANCE BANDS To attach the resistance bands to your Vibrapower HIIT loosen the rubber foot pad 1 then using the Allen key provided release the screw 2 Slide out the metal bar 3 so the hole in the end is protruding Tighten up the screw 2 with the Allen key and screw on the rubber foot pad 1 Attach the resistance band using the ca...

Page 6: ...rt A This should increase the loop and now you will need to thread the loop through part A so it disappears SETTINGS AND USE Turn the machine on by ensuring the supplied power cord is plugged in to the machine first then plugged in to a suitable power socket Turn on the power switch at the rear of the machine to the I position ensuring the switch illuminates Then press the power button on either t...

Page 7: ... In manual mode this will decrease the speed of the machine until it reaches the minimum level 1 M Manual mode button starts off at 10 minutes at level 1 When in manual mode the machine speed can be adjusted up or down while still in use Use the Speed Up or Speed Down buttons for a level at a time To move through the speeds quickly press M once for level 6 twice for level 10 three times for level ...

Page 8: ...smart device When turning Bluetooth off on your smart device you will hear Bluetooth disconnected from your Vibrapower HIIT Note Bluetooth connection is available using most Bluetooth enabled smart devices Not all devices are compatible PROGRAMS The machine can be used in various modes as described below MANUAL MODE Before starting select the time length of the program Maximum time is 20 minutes P...

Page 9: ...ibrating fitness appliance the more you increase the intensity the louder the noise caused by the vibrations will be In order to maximise the benefits of Vibrapower HIIT you should always remember the following points In order to achieve the desired results you should use your Vibrapower HIIT regularly Longer term use will ensure you maintain your desired goals Please remember to follow the warm u...

Page 10: ...exercises it is more important to complete them In addition it is good practise to move around after the cool down exercises to further dissipate the lactic acid In addition if you are tiring between your sets you can use one or more of the following routines to keep your body warm whilst you are recovering TOP TIP Use a chair or a wall to help keep your balance if you need to QUADRICEPS STRETCH S...

Page 11: ...Stand approximately one arms 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...

Page 12: ...of your thigh Be sure to lean forward from the hip joint rather than bending at your waist Hold for 20 to 30 seconds Repeat for the opposite leg BUTTOCKS HIPS AND ABDOMINAL STRETCH Lay flat on your back with your hips relaxed against the floor Bend one leg at the knee Keeping both shoulders flat on the floor gently grasp the bent knee with your hands and pull it over your body and towards the grou...

Page 13: ...ming up and cooling down should take around ten minutes each It is sensible to adjust this timing according to your own situation You would benefit from a longer warm up session if you exercise soon after waking up than you would after 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 yo...

Page 14: ...o your side and extend them back then bring forward towards your shoulder in a skiing action BICEP CURL WITH BANDS Standing on the machine slightly bend your legs and hold the resistance bands with your palms facing up Bring your hands up towards your shoulders to perform a bicep curl keeping the elbows by your side Bring them down slowly in a controlled movement ...

Page 15: ...d then slowly raise your arms up to shoulder height in a curved fashion Bring them back to their original position in a controlled movement FORWARD ARM RAISE WITH BANDS Stand on machine with legs slightly bent Hold the resistance bands with your palms facing down Then raise your arms forward slowly to shoulder height with just a slight bend at the elbow Bring your arms back down to their original ...

Page 16: ... is advisable to do this at a low intensity setting to begin with until you are confident with this exercise PLANK Place your hands a shoulder width apart on the plate with your shoulders over the wrists body behind the machine go onto your toes keeping the body in a plank position and hold This can also be done by resting your forearms on the plate When performing this make sure your abdominal mu...

Page 17: ...the floor behind the machine and repeat with the opposite leg It is advisable to do this at a low intensity setting to begin with until you are confident with this exercise STEP SIDE Standing on machine with both feet step with one leg at a time to the side of the machine alternating one leg at a time It is advisable to do this at a low intensity setting to begin with until you are confident with ...

Page 18: ...rs from side to side bringing one forward at a time in a twisting motion SUPERMAN Place both hands on the plate shoulder width apart with shoulders over the wrists Knees stay together and close to the machine Outstretch one arm forward and the opposite leg back behind you Return to original position and alternate to the other side repeating this action ...

Page 19: ...h one leg in to a lunge position knee bent at the same time you perform the move raise your arms out to the side in a flying action Alternate between legs BRIDGE LIFT Lying behind the machine on your back place your feet on the plate hip width apart Squeezing your buttocks raise your hips towards the ceiling slowly pause and then lower back down and repeat ...

Page 20: ...they almost touch breathing in on the way up then exhale as you lower arms back to your side Repeat TRICEP DIP WITH LEG KICK Sit on the back of the machine hands placed on the front of the plate legs stretched out in front heels on the ground Slowly lift your buttocks off the plate slightly in front of it and as you dip down raise one leg off the floor Alternate and repeat TOP TIP Don t forget you...

Page 21: ...eet at all times TOP TIP Use a weak solution of anti bacterial washing up liquid in warm water and a microfibre cloth to clean your Vibrapower HIIT be sure to wring out the cloth so that it is just damp Do ensure your Vibrapower HIIT is unplugged before attempting cleaning TROUBLESHOOTING No lights does not respond to Control Panel or Remote Control Check Vibrapower HIIT is plugged in and switched...

Page 22: ...do so THE GOLDEN RULE is to stop exercising if you feel dizzy faint or exhausted LISTEN TO YOUR BODY How often should I use the Vibrapower HIIT The key is to use the Vibrapower HIIT every day Use the Vibrapower HIIT up to three times a day for 10 minutes following the above guidelines for heart rate As your fitness level increases you can increase the intensity of the vibrations It is far better t...

Page 23: ...re you purchased the product Due to our ongoing improvements programme the images of the machine in this manual may differ slightly to the machine you have received This symbol on the product or on its packaging indicates that this product including batteries shall not be treated as household waste Instead it shall be handed over to the applicable collection point for the recycling of electrical a...

Page 24: ... Vibrapower is a trademark of Ideal Shopping Direct Limited Imported by Ideal Sourcing Ltd Ideal Home House Newark Road Peterborough PE1 5WG E OE 08 15 ...

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