Information
Training
19
6
tripped, please wait until the equipment is made ready for operation again before
recommencing training.
•
Never use the equipment if visible damage is present on the equipment itself,
or on its cables or plug.
•
Never attempt to repair any damage yourself. Always ask an expert or contact
the nearest customer services.
•
Never leave the equipment unattended when it is switched on.
•
Ensure that connected cables do not present a stumbling hazard.
•
Always unplug the equipment before cleaning it or carrying out maintenance.
•
Abrasive cleaning fluids may leave marks on the equipment.
•
This equipment is intended for fitness and conditioning training.The equipment is
not suitable for use in a studio (for professional and / or commercial use) and
should not be used in any special training function, either in a competitive
environment or within the context of any permanent sports activity.
•
This equipment is not intended for use as part of any therapy!
•
Only use this equipment for the purpose intended!
•
Protect the floor or carpet with a mat or similar covering before removing the
equipment from the packaging, as well as during assembly and training.
•
If you are using the equipment on a carpeted floor, ensure that the ventilation
holes on the underside of the equipment are not covered at any time.
•
B e fo re each use, place the equipment on a solid, l evel and non-slip base.A lw ays
e n s u re that sufficient free space is available around the equipment on all sides, so
that it is not possible for you to fall against a wall, f u r n i t u re etc during training.
•
Wear suitable clothing during training.
•
A lw ays warm up befo re using the training equipment. S t a rt at a slow tempo and
i n c rease the intensity of your exe rcises step-by-step until they reach a level that
suits yo u . Please take note of the advice in the exe rcise section of these instructions.
We stro n g ly advise you that it is possible to suffer serious damages to health if the
equipment is used incorre c t ly or if training takes place at too high an intensity.
•
Please ensure that the hand straps are fitter correctly
•
No more than one person should train on the equipment at any one time.
•
Please consult your doctor before using this equipment if you fall into a high risk
category as a result of your health. Discuss the training programme with your
doctor before commencing training.
•
Expectant mothers should not use this equipment, or should consult their
doctor before training with it.
• Attention!
This equipment is able to bear a maximum permissible body
load of 125 kgs.
• Attention!
Stop training immediately if you feel faint or light-headed.
Seek advice from your doctor immediately if you suffer nausea, chest pains,
pains in the arms or legs or any other symptoms of discomfort.
Pad
Bench
Lunge
Works quads, glutes,
hamstrings & calves
• Place one foot on bench,
one on base
• Keeping spinal alignment,
bend at hips and knees
• Bend only as far as hip,
knee and ankle alignment
allows
Tricep dip
Works triceps & shoulders
• Sit with back to base, place
hands shoulder width apart on
the edge of the base
• With feet planted on the bench
and knees bent, lift hips and
torso while bending elbows
to 90 degrees
• Keep hips close to plate and
maintain neutral spinal alignment
Pelvic bridge
Works core,
glutes & hamstrings
• Lay on the bench and
place feet on the Total
Vibes base with knees
bent at 90 degrees
• Slowly push hips up
while pressing feet down
Abdominal crunch
Works abdominals
• Place the pad on the base,
lay with back on base and
feet in air, knees bent at
90 degrees
• Crunch the abdominal
muscles while gently flexing
spine
• Support the neck if
necessary while maintaining
spinal control
Lower back massage
Relaxes lower back
• Sitting on the floor with
back against the base, place
the pad between you and
the base
• Position lower back
against the base, adjusting
position to relax lower
back muscles
Single arm pectoral
Works chest
& anterior shoulders
• Place pad on the base.
While kneeling on floor with
side parallel to base, position
one arm on the base.
• Elbow is bent to
90 degrees while the
opposite hand is flat on floor
• Keeping shoulders parallel
to the floor, gradually stretch
body to floor
Содержание Total Vibes
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