Bedienungsanleitung Tunturi Trilplaat V3.0 (Seite 3 von 52) (Deutsch, Englisch, Holländisch, Französisch, Italienisch, Spanisch, Schwedisch, Finnisch)

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V3.0- OWNER’S MANUAL ENGLISH

the power cord or the unit itself.

4. Do not connect the equipment to a power source or

operate the equipment outdoors or in damp locations.

5. Keep the power cord away from hot objects.

6. Do not route the power cord beneath a carpet or place

any objects on the cord. Also make sure that the power

cord does not run underneath the equipment.

7. Do not alter (for example lengthen) the cord between

the transformer and the unit.

ASSEMBLING

THE EQUIPMENT

Start by unpacking the equipment. The detailed assembly

instructions can be found at the back of this guide. Follow

the instructions in given order.

Before assembly, check the contents of the package.

If a part is missing, please contact your dealer with the

model, equipment serial no. and spare part no. of the

missing part. You’ll nd a spare part list at the back of this

guide. The hardware kit contents are marked with * in the

spare parts list. The directions left, right, front and back

are dened as seen from the exercising position. Keep the

assembly tools, as you may need them e.g. for adjusting

the equipment. Note that two people are needed for the

assembly.

The packaging includes a silicate bag for absorbing

moisture during storage and tranation. Please dispose of

the bag once you have unpacked the equipment. Allow

at least 100 cm of clearance around the equipment. We

also recommend opening the package and assembling

the product on a protective base.

SAVE THIS INSTRUCTION MANUAL

INTRODUCTION

This Vibration Plate is a home use version, with which you

can apply the exercises from the class at home, practice

individually and experiment in your own tempo and

preferences. The Vibration plate is a welcome addition to

your normal workouts or ing activities. Due to the vibration

motion the muscles are actively tensed, which makes the

training/exercises more effective. This means

that training on the Vibration Plate will take less time to

achieve the same goals. As a result of more efcient

training, there is only minimal load on the joints, and

overload of strain is avoided.

The exercises are specially designed for the Vibration

plate, and the Vibration plate is specially designed to

facilitate a wide range of comfortable exercises. Doing

the exercises on the Vibration plate can de done both

statically (i.e. stretching) and dynamically (i.e. push

ups), which will have multiple purposes. As explained,

the exercises on the Vibration plate will enhance normal

exercises, and can be used for the following goals;

STRETCHING; getting more exibility due to active control.

(Static).

EXERCISING; creating more intensive workouts in an

efcient way (Static and Dynamic).

RELAXATION; using the Vibration Plate for massaging and

recovery. (Static)

Furthermore vibration plates have positive inuence on the

physical recovery of your body after a workout.

EXERCISING

It is recommended to train 2-3 sessions per week for

exercising. As with other (cardiovascular) workouts it is

recommended to keep your own pace. Start training

according to your own tness level, and at a low intensity,

and increase the intensity of your training according to

your personal health.

POSTURE

• In general, you should feel comfortable doing the

exercises.

• At all exercises you should bend your knees, and not

‘lock’ any joints or straighten your legs during exercise.

The vibration should go through the muscles, not through

the joints. When you feel a very high vibration up to your

head, your posture is incorrect.

• Always make sure your back is straight, and try to avoid

‘hanging’ on the machine.

• All exercises and stretching should be done ‘actively’,

whereas in massaging or relaxing you can release the

tension in the muscles.

• Keep your abdominal muscles tensed to make the

workout more effective.

In general the table below can be used as a guideline

for the basic exercises and intensity. This is a general

indication, and you should increase or decrease the

intensity of your training according to your own comfort

level and training goals, specically if you want to train in

a specic area.

Nature of exercise Advised Frequency

Stretching 35 Hz

Exercising 20-40 Hz

Relaxation 40-50 Hz

Next is a table with a training schedule which can be used

as guideline. You can adjust any exercise to your own

level of intensity by increasing/decreasing the frequency

or time.

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