After Training - plankpad PHB01 Mode D'emploi

TV Use (Screen Mirroring)
The smartphone or tablet can be connected to the Smart TV via Bluetooth
connect the devices (screen mirroring), consult the appropriate instructions for the Smart
TV and the smartphone or tablet if necessary as the software is different from different
device manufacturers.
Depending on the device and the internet speed, there may be a delay, which
may cause the app to experience slight juddering.
Important: The app must not be used via the Smart TV when planking as this will over-
stretch the neck.

After Training

PLEASE NOTE!
■ After training, you should always perform stretching exercises in order to slowly re-
store your circulation to a normal level.
A few example exercises:
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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 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 15 – 20 sec-
onds. Change sides.
Front of 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 5 – 20 seconds. Change sides.
Back: Lie down fl at on your back. Bend your right leg and
place it over your left leg which is still stretched out. Your hip
twists but both shoulders must remain on the fl oor. Stay in this
position for 5 – 20 seconds. Change sides.
Inside of thighs: Sit down on the fl oor, turn your knees to face
outwards, place the soles of your feet together and pull to-
wards 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 as you do this. Stay in this position for
5 – 20 seconds.
EN
or WLAN. To
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