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23
Warming Up and Adapting
• Before starting any exercise routines with this device, we recommend stretching
to gain exibility and reduce muscle pain. You do not need to use the machine
for warm-up exercises.
• After the warm-up exercise, you can use the following tness training postures
on the vibration machine for adaptation training to make your body t to the
vibration mode of this device.
Training target: Legs, calves
Training Posture
• Select the lowest gear vibration level of the vibration machine.
• Stand on the vibration board with your heels on the ground and knees slightly
bent.
• Raise the heel to shift the body's center of gravity towards the front of the foot
• Tighten your calf muscles at the same time
• Repeat the above steps again
Training time: About 1-2 minutes
Squat Exercise
Training target: Thighs, calves, arms, back
Training Posture
• Stand on the vibration board with your feet spread apart
• Bend the pair slowly until the thighs are approximately
parallel to the ground
• The upper body leans slightly forward and the hips moves
slightly backward
• Inhale during exercise
• During the descent, pay attention to keep the knee moving
in the direction pointed by the toes, keep your knees forward
beyond your toes.
Training time:
Approximately 2 cycles every 30 seconds.
You can keep this position still, you can
also do squat training
Exercise diculty
Easy
Medium
Vibration level
1-40
41-80
Hard 81-120
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