User manual BH FITNESS YV-20

[. . . ] BH FITNESS YV 20 VIBRON OWNER'S MANUAL BH Fitness · 20155 Ellipse · Foothill Ranch · CA · 92610 www. bhnorthamerica. com · Phone 949-206-0330 · Fax 949-206-0350 YV 20 Vibron INTRODUCTION Thank you for purchasing our product. While we do our best to ensure the quality of all our products, occasional errors or omissions may occur. If you notice a defect or missing parts, contact the distributor of the product. Read through the whole manual before using this machine. [. . . ] 8 This platform has an auxiliary keypad, Fig. 8, close to the base of the platform, this allows you to change the settings when having to change position or stand up. The auxiliary keys are duplicates of the main keypad on the monitor. - RESET SECTION 5 12 BH Fitness · 20155 Ellipse · Foothill Ranch · CA · 92610 www. bhnorthamerica. com · Phone 949-206-0330 · Fax 949-206-0350 YV 20 Vibron EXERCISE INSTRUCTIONS A/ Strength A01 SQUAT Stand on the Power-Plate with feet shoulder width apart. Keeping the back straight and knees slightly bent gently squeeze the leg muscles. You should feel tension in your quadriceps, buttocks and back. A 02 Deep Squat Stand on the Power-Plate with feet flat and shoulder width apart. Keeping the knees directly above the feet at a 100 degree angle, gently bend the legs and squeeze the leg muscles. Keeping the back straight, bend the upper body forward. This exercise aims to strengthen the back, buttocks and legs. A 03 Wide Stance Squat Stand on the Power-Plate with legs wide shoulder apart and toes turned outward. Keeping the knees directly above the feet at a 100 degree angle, gently bend the legs. You should feel tension in the back, buttocks, quadriceps and inner thigh area. A 04 Lunge Place one foot in the middle of the Power-Plate and step back with the other planting it firmly on the ground behind. Keeping the back straight and the knees directly above the toes, squeeze the leg muscles. You should feel tension in the hamstrings, quadriceps and buttocks. 13 BH Fitness · 20155 Ellipse · Foothill Ranch · CA · 92610 www. bhnorthamerica. com · Phone 949-206-0330 · Fax 949-206-0350 YV 20 Vibron A 05 Calves Standing in the center of the Power-Plate, rise up on to the balls of the feet. Keeping your back straight and abdomen tight, you should begin to feel tension in your calf muscles. To intensify the exercise, try bending your knees to 90 degrees. Immediately you'll begin to feel tension in your abdominal muscles. To vary the exercise simply bend your arms further. 15 BH Fitness · 20155 Ellipse · Foothill Ranch · CA · 92610 www. bhnorthamerica. com · Phone 949-206-0330 · Fax 949-206-0350 YV 20 Vibron A 13 Lateral Abdominals With one foot directly behind the other, place one elbow on the Power-Plate and lean sideways. Keeping your head, torso and legs straight, push your shoulders down and tighten your torso simultaneously. This exercise works the lateral abdomen. [. . . ] Plug the power cord (35) into the socket (M) on the column, Fig. 5. The other end of the cable is plugged into the electric wall socket (120V). Note: A mechanical knocking noise is normal when the vibration motors first begin to turn, this will stop as soon as the motors reach working speed. Similarly, when the motor is switched off you will also hear this knocking noise as the motor slows down, but it will stop as soon as the motor is at a standstill. [. . . ]