BH FITNESS COMBO DUO Tecnovita YV56VE Manual Del Usuario página 14

It can also be used as a single toning
exercise by adopting one or several
postures, depending on the muscle
group that you want to work (refer to
the poster or the exercise guide).
4- P3: Full exercise:
14 min. with 5 min. rest.
This program combines the warm-up
and recovery exercise profiles. By
adopting different
program allows you to work the areas
that you want to tone up (first part of
the program) and relaxing the more
tired areas of your body (second part).
However, you can also choose to
concentrate on the same body part
throughout the whole training session.
5- P4: Intense exercise: 15
min. with 5 min. rest.
Just as with program 3, this exercise
profile is quite demanding. It is a
program that subjects the muscles to
intense exercise and recovery by
constantly changing the frequency
over a short period of time (1 min).
It is recommend
metabolism is already active (i.e. it is
not advisable to do it after a period of
rest or several hours of inactivity).
6- P5: Relaxation exercise: 13
min. with 2 min. rest.
This exercise is designed exclusively for
use in relaxation mode, given that the
rest time is less than 4 minutes. When
performing this exercise, the parts of the
body that are resting on the platform
must be relaxed and never under
tension.
For example, it is handy for loosening
calf muscles after jogging, or relaxing
your back muscles.
positions this
when your
7- Exercises for older people.-
Adopt the basic stance (standing with
knees slightly bent in a squatting
position). Training with the platform
produces an intense workout but
without overloading your muscles or
joints.
It is advisable to do 3 workouts per
week (with a 48 hour rest between
sessions):
• Initial training.-
(For at least the first 3 weeks)
25-30 Hz Frequency (Intensity):
8 vibration sets of 30 seconds with 1
minute recovery after each set and 4
minutes' rest halfway through the
session (after set 4).
Increase the frequency level (from 25
to 30 Hz) as you do more training
sessions
(progressively).
SERIES
Serie 1
Recover
Serie 2
Recover
Serie 3
Recover
Serie 4
Halfway rest: 4-5 minutes
• Advanced training.
30-35 Hz Frequency (Intensity):
10 vibration sets of 30 seconds with 1
minute recovery after each set and 5
minutes' rest halfway through the
session (after set 5).
Increase the frequency level (from 30
to 35 Hz) as you do more training
sessions
(progressively).
14
with your
SERIES
30sg Serie 5
1min Recover
30sg Serie 6
1min Recover
30sg Serie 7
1min Recover
30sg Serie 8
with your
platform
30sg
1min
30sg
1min
30sg
1min
30sg
platform