EN
20
2. Training with a training programme:
–
Choose one of the 10 programmes by repeatedly
pressing the
AUTO
button (
13
or
26
).
Training without a training programme:
–
Use the
Timer +
(
7
or
19
) and
Timer –
buttons (
17
or
27
) to set the workout time you want (max. 15 minutes).
3. Stand on the vibrating plate (
6
). When you fi rst use the
device, stand with both feet on the inner zone
WALKING.
This is where the vibrations are weakest. Subsequently
you can if you wish stand on the middle zones (
JOG-
GING
) or outer zones (
RUNNING
) where the vibrations
are stronger. Distribute your weight evenly on both feet.
4. To
start
the device, press the
Start
button (
16
) on the device or button (
18
) on the
remote control. A 3-second countdown will begin and the device will start vibrating.
The timer / programme display then alternately shows the remaining workout time in
minutes and the active programme.
5. If no training programme is activated, the vibration level can be changed using the
SPEED +
(
11
or
28
) and
SPEED –
(
12
or
20
) buttons.
6. The device stops automatically after the preset time has elapsed. The device can
also be stopped at any time by pressing the
Stop
button (
15
) on the device or but-
ton (
25
) on the remote control.
7. Step off the vibrating plate, fl ip the
I
/
0
main power switch to position
0
and pull the
mains plug from the plug socket.
After Training
We recommend always performing a few stretching exercises in order to slowly restore
your circulation to a normal level:
Upper body:
Stand upright, cross your arms over your head and pull your left elbow to
the right with your right hand. The upper body moves gently as you do this. Stay in this
position for around 15 – 20 seconds. Change sides.
Calves:
Stand up. Place your right leg in front of you and bend it slightly while your left
leg remains stretched. Push your left heel down onto the fl oor. Stay in this position for
around 15 – 20 seconds. Change sides.
Thighs:
Stand on one leg, bend the other one and grab your foot with your hand. Pull
it up to your buttocks and hold this position for around 5 – 20 seconds. Change sides.
Sit down on the fl oor, turn your knees to face outwards, place the soles of your feet to-
gether and pull towards your body. Place your hands around your ankles and press your
knees gently down to the fl oor with your elbows. Keep your back straight. Stay in this
position for around 5 – 20 seconds.
Back:
Lie down fl at on your back, bend your right leg and place it over your left leg, your
hip twists but both shoulders remain on the fl oor. Stay in this position for around 5 –
20 seconds. Change sides.
Shoulders / back:
Sit down cross-legged with a straight back, fold / clasp together your
hands and stretch your arms out above your head. Stretch your back. Stay in this posi-
tion for around 15 – 20 seconds.
