Warm-Up Exercises; Training - plankpad PHB01 Mode D'emploi

EN

Warm-Up Exercises

A warm-up is an essential part of any sporting activity. All physical and mental aspects
of your performance are thereby stimulated and enhanced. It also greatly reduces the
risk of injury.
The following exercises warm up large muscle groups through movement.
• Jogging: Jog slowly on the spot or around the room for a few minutes. Do a few jumps
in between times.
• Knee bends: Stand with your legs the width of your shoulders apart, keep your upper
body straight and bend and then stretch your knees. Repeat approx. 5 – 10 times.
• Upper body twist: Stand with your legs the width of your shoulders apart, keep your
upper body straight, raise your arms to shoulder height at the sides and bend so that
your hands are in front of your chest. Twist your upper body as far as possible to the
right and left. Repeat approx. 10 times.
• Side bends: Stand with your legs the width of your shoulders apart, keep your upper
body straight. Then slowly tilt your upper body to the sides. Stretch the arm on the
stretched side of the body over your head as you do this. Repeat approx. 10 times.
• Arm swings: Stand upright, stretch out your right arm and swing it forwards. Change
direction after 5 – 10 swings. Then do the same with your left arm.

Training

PLEASE NOTE!
■ Wear comfortable clothing for training.
■ Take off any jewellery before training.
■ Do not train immediately after a meal or after consuming alcohol. Do not eat anything
for approx. one hour before and after training.
■ Stop the training immediately if you start to feel weak or dizzy. If you feel sick, have
pain in your chest or arms, an irregular heartbeat, diffi culty breathing or other unusual
symptoms, seek medical attention immediately.
■ Each exercise should be started slowly and the intensity should be increased
gradually. Improper use of the device and excessive training can be detrimental to
your health.
The enclosed training poster describes a number of basic exercises that can be done
with the Plankpad. In addition, the training poster features a training plan (30 Day Plank
Challenge). To continuously improve performance and increase the level of training, this
training plan can also be combined with various exercises. Further exercises and games
can be found in the associated app (see the "Games" and "Workouts" sections).
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