vibration trainer double plate

Transcription

VIBRATION TRAINER DOUBLE PLATE
Instructions
as of November 2013
EQ30002_Bedienungsanleitung_Vibrationsboard_RZ.indd 1
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SPEQ Vibration Board
SPEQ GmbH (Sports Protection Equipment)
Ever since the company was founded SPEQ has stood for quality as
well as for professionalism in the development and marketing of
sportswear and protective clothing and home fitness equipment. In this
connection SPEQ profits, to this day, from its experiences with
renowned major customers. In our fast-changing times SPEQ aims to
offer products of maximum functionality and utilisation levels, thereby
accomplishing a maximum of value for the customer. Innovation,
development and reliability are of highest priority at SPEQ.
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Contents
Safety Regulations
4
Vibration Training
6
History of Vibration Training
7
Vibration Training Today
8
Types of Vibrations
9
Vibration Methods/ Training Frequencies
10
Description of the SPEQ Vibration Board DOUBLE PLATE
12
Safety Guidelines / Contraindications
13
Application Areas for Vibration Training
14
Operating the SPEQ Vibration Board DOUBLE PLATE
15
Training Exercises
17
Technical Data / Accessories
32
Malfunctions / Maintenance and Storage / Disposal
33
Warranty Regulations
34
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Safety Regulations
Please read the following instructions in order to ensure the optimal
use and positive health benefits of the device. Keep these
instructions for further reference.
•
•
This fitness device complies with the current safety regulations.
The device is maintenance-free. Repairs should only be carried
out by specialists; unauthorised repairs will invalidate the
warranty.
•
Damaged cords and plugs must be repaired either by the
manufacturer or a service representative.
•
•
•
•
Do not use sharp or pointed objects on the device.
•
Incorrect use or misuse excludes any liability for damages.
Avoid contact of the device with water or high temperatures.
Unplug the power cord after use so that your fitness device is no
longer connected to the electrical power supply
This fitness device is not suitable for children.
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•
Always consult with your physician before using the device for
medical or rehabilitation treatment.
•
Use of the device and training should, initially, be carried out
two to three times a week and a session should not exceed
10 minutes.
•
Ensure correct posture during the exercises. Never put your
torso and head on the vibration board during exercising.
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Vibration training
Vibration training, also known as stochastic resonance training, is
a training method carried out standing on a plate which is vibrating
in a frequency range of ideally between 5 to 30 Hz. Any effects
above this range are disputed. It triggers muscle reflexes and
muscle contractions. The related methods of bio-mechanical
stimulation (BMS) or bio-mechanical oscillation, however,
stimulate localised groups of muscles either directly or through
their tendons, via special vibration devices. Vibration training is
offered in a wide range of applications (competitive sports, fitness
training, rehabilitation, medicine, health provision, beauty) as well
as for increasing muscle performance and improving coordination
and balance.
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History of Vibration Training
In 1960 the East German W. Biermann published the effects of socalled cyclic oscillations on the human body. Wladimir Nasarow, a
member of the Soviet team of gymnasts, integrated an adaption of
Biermann’s idea into workable trainings methods in 1970. At the
same time Soviet scientists worked on a solution to counteract bone
and muscle atrophy in zero gravity, as part of their current space
flight programme. In this connection they used bio-mechanical
oscillation (a vibration method) which is proven to enhance bone
density and prevent muscle atrophy. Training devices have been
commercially available since the late 1990s and have been
continually developed ever since.
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Vibration Training Today
In the course of the upcoming Mars mission NASA has been
researching, for some time, the use of just this vibration technique. On the
ISS, too, attempts are made to prevent muscle atrophy in astronauts,
who are staying at the space station over longer periods, through muscle
training. Routinely used training methods (treadmill training, bicycle
ergometer training, and resistance training for the upper limbs) are rather
time-consuming (2 – 2.5 hrs. /day) and cannot sufficiently prevent bone
and muscle atrophy. Vibration training has been chosen as the optimal
solution for this. Today many studies on vibration training exist that clearly
confirm its functionality. One of the best known ones is the EVE-study by
the German Aerospace Centre (Deutschen Zentrums für Luft- und
Raum- fahrt (DLR)).
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Vibration Modes
Vertical Vibration
The Vibration Trainer DOUBLE PLATE works following the vertical
method, with the plate moving vertically up and down. The vibration
forces (sinusoidal vibration) act on the body linearly upwards and
downwards.
The vibration impulses impact directly on the body axis without the
occurrence of lateral forces.
See-saw Vibration
or the side- alternating principle also performs a purely vertical
movement. However, the right and left sides of the vibration plate
move upwards and downwards in opposite directions, like a seesaw. This type of vibration simulates the natural movement of the
hips and the forces are used in different joints and different
directions of motion.
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Vibration Methods / Training frequencies
Side-alternating Vibration
Frequency
Vertical Vibration
• Improving of blood circulation
• Relaxation of the muscle tone
• Improvement of balance
• Joint mobilisation
• Loosening of adhesions
• Relaxing of muscles
• Improving of muscular strength
• Improvement of coordination
• Improving of stress incontinence
• Increase of bone density
• Improvement of coordination
• Hormonal changes
• Improvement of balance
• Reduction of chronic
5 - 8 Hz
Setting not possible
10 - 15 Hz
15 - 20 Hz
20 - 30 Hz
Setting possible for certain
models:
• Hormonal changes
• Toning of muscles
• Improvement of mobility
• Neurological stimulation
More
than
30 Hz
• Increase of bone density
lumbar back pain
Possible on request – but
generally not recommended
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Slow stimulation (˂15Hz) trains the inter-muscular coordination;
rapid stimulation enhances the intra-muscular coordination. The
body processes the forces produced by the vibration training
depending on the frequency: At low frequencies the muscles
absorb the forces mainly through changes in length (through
motion in the stimulated joints), at high frequencies this happens
mainly through changes in muscle tension.
Above 30 Hz muscle tension decreases since the contractile
elements cannot absorb more than 27 tension changes per
second.
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Description of the SPEQ Vibration Board DOUBLE
PLATE
The SPEQ Vibration Board is an appliance from the vibration plate
family. It combines, for the first time, an attractive, pleasing design
with a perfect function - size ratio.
With its vertically variable, adjustable motion and resulting vibration
frequencies it can contribute positively to circulation, fat metabolism
and the tightening and strengthening of intra-muscular and
muscular areas. Vibration training can also contribute to the
prevention of a decrease of bone density. The compact and
visually appealing design as well as its extensive range of vibration
frequencies makes the SPQE Vibration Board DOUBLE PLATE
the perfect overall fitness machine for home use.
The nature of the vibrations, combined with other factors like
frequency, amplitude and duration of the training units, determines
their success. Apart from the factual, positive effects of the SPEQ
Vibration Board HELI its impact can be enhanced and accelerated by,
for example, sustained training and a balanced diet.
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Safety Guidelines/Contra-indications
There are some relative contra-indications that do not necessarily exclude
vibration training, but should be discussed with your GP or therapist. The
following applies to all information with an added time scale: if an illness or
procedure is more recent than the time indicated, they count as an absolute
contra-indication.
Relative contra-indications, to be discussed with a physician:
•
•
•
•
•
Non-acute back problems (e.g. Morbus Bechterew)
Existing implants 6 - 9 months
Existing breast implants 6 - 9 months
Gall and kidney stones
Cardio-vascular diseases (with more severe inflammation and
insufficiency no vibration training)
•
•
•
Existing stents (2 years)
Acute migraines
Acute arthrosis
Absolute contra-indications:
•
•
•
•
•
•
Acute thrombosis
Higher level osteoporosis (with fractures)
Untreated hypertension
Severe diabetes (with angiopathies)
Pregnancy
Heart/brain pacemakers
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Areas of Application for Vibration Training
Health and Rehabilitation
•
•
Stimulating bone metabolism in osteoporosis
Passive stimulation of musculature during rebuilding of muscles
after injury
•
In the case of sports injuries vibration training accelerates the
healing process by improving the metabolism and mobilising the
damaged tissue.
Wellness/Beauty
•
Improvement of the circulation in connective tissues as well
as the functioning of the lymph system.
•
Reduction of cellulite through increased keratin production
in the tissue and the resulting tightening of the skin in
combination with strengthened muscle tissue
•
Increased calorie consumption and fat metabolism
Fitness
• For everyday use as well as sports like gymnastics, golf,
basketball or horse riding, which require well-trained torso
muscles for their successful performance; the SPEQ Vibration
Board is an ideal trainings partner, since it targets all the
important muscle groups, even those conventional methods
reach only with difficulty.
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Operating the SPEQ Vibration Board DOUBLE PLATE
Display:
MiniMonitor
TIME
FREQUENCY I MODE
TIME I VIBRATION
AMPLITUDE
TIME I VIBRATION
Time/Vibration [+/-]
ON/OFF
MODE
Programme mode
Amplitude
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Remote control: Start/Stop: Insert battery and
press the red Start/Stop button to start up the
device. Press the Start/ Stop button again to stop
the device.
Automatic mode: To change from manual mode
to automatic mode press the green button. Each
time the button is pressed you cycle through to
one of the three programmes „P1", „P2", „P3” or
back to manual mode. In automatic mode you
cannot manually alter time or speed. Start/ Stop
is not affected.
Amplitude setting: Using the Soft and Strong
buttons you can set the vibration amplitude from
Soft (1.5 mm) to Strong (2.7 mm).
Time: To set the time, press the respective
button to change the running time.
The running time is 10 minutes and can be set in
1 minute units.
Frequency/Speed: You can change the speed
of the device manually via the buttons, in a
range of 20 Hz - 30 Hz.
Range: the range of the infrared remote control
is 2.5meters.
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Training Exercises
Vibration training is an effective training method, which should,
initially, only be used in moderation. Beginners should start with 2-3
workouts per week. There should always be a 2-day break
between them. For a 10-minute workout choose 5 - 6 of the listed
exercises.
More experienced users may increase their training. Training times
should initially not exceed 10 minutes. Over time you will develop
your own, personal training schedule with increasing training times.
Listen to your body and increase rest periods between training times
as needed. As a second step you may want to increase the time of
each exercise or complete fewer exercises but increase the time for
each of these. Frequency and amplitude increase the level of
difficulty, regardless of the training time.
Amplitude: Placing your feet, in a parallel position, nearer the
sides or the middle of the plate increases or decreases the
amplitude and, thereby, the level of difficulty. Work up the level of
difficulty from the middle of the plate towards the sides. Start
initially, with lower amplitude, from the middle.
Frequency: The frequency is measured by the speed of the
vibration board. You can change the frequency via the ▲and▼
buttons between 5 – 21 Hz.
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All exercises can be carried out both on the activated or not activated
vibration board. For best results make sure to activate your board.
Start by using a low oscillation to get accustomed to your vibration
board. Eventually, you may increase the frequency. Alternatively,
choose one of the pre-programmed trainings programmes.
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1. Squat
Target muscles: Thighs, lower legs, buttock muscles, back
Exercise routine: 2 rounds à 30 seconds / executed statically/
isometrically or, optionally, dynamically; followed by 20 – 30
seconds rest.
Execution: Bend your legs slowly and in a controlled way; your
upper body will bend forward slightly and your buttocks move
backwards. Breathe in during this part of the exercise. Make
sure your knees point in the same direction as the tips of your
feet and your knees are positioned behind or at the most level
with the tips of your feet during this downward motion.
Once your thighs are parallel to the floor you have reached the
end of the downward motion. Now go through two repeats
isometrically.
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2. Lunge: right side / left side
Zielmuskulatur: Oberschenkel, Beinbeuger, Gesäßmuskulatur
Ablauf: 2 Durchgänge à 30 Sekunden / statisch oder dynamisch
ausführend
Execution: Stand upright with your feet about hip-width apart. Look
straight ahead with your stomach muscles tight and your back
slightly hollowed.
Take a large step forward with one leg onto the plate. Make sure
to step forward enough to form an angle of no less than 90
degrees with your lower leg and thigh so that your knees do not
extend beyond the tip of your toes.
Additionally keep checking if your knees point in the same direction
as your toes. Let your arms rest lightly on your thighs or hang by your
side.
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3. Press-ups
Easy variant
Target muscles: chest, front shoulder und triceps
isometrically or, optionally, dynamically
Execution: In the press-ups position the hands about shoulder width
apart, arms not completely straightened. Tighten your stomach
muscles (pull your navel inwards) and buttock muscles. You can
choose the easier or more difficult variant. For the easier variant rest
your knees on the floor. For the more difficult variant your knees are
stretched and lifted off the floor and your lower body rests on your
feet. Your whole body forms a straight line.
Dynamic version: 2 rounds with 10 repetitions each. Lower your
upper body nearly to the ground and go back to the starting
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position. Repeat this up and down motion 10 times. Rest for 30
seconds. Medium speed.
Static version: Arms bent slightly. Hold the position 15 - 30
seconds, have a short rest of 20 – 30 seconds and resume the
position. Repeat.
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4. Pelvis lift
Target muscles: buttock muscles, lower back, leg biceps
Execution: Lying on your back put your arms beside your pelvis,
palms facing downwards. Stand your feet shoulder width apart.
Shift your weight on your heels by pulling your toes upwards. Push
your shoulders into the floor. Lift your pelvis and back so that your
upper body and thighs form a line, stomach and buttocks are
tightening.
Static version: Hold the position for 20 – 30 seconds then rest for
20 – 30 seconds. Repeat.
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Dynamic version: 2 rounds with 10 repetitions each. Lower your
body and pelvis nearly to the ground and lift them up again.
Repeat this up and down motion 10 times. Rest for 20 – 30
seconds. Repeat.
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5. Lateral body lift
Easy variant
difficult variant
Target muscles: lateral stomach and torso muscles, arms
Exercise routine: 1 minute / 1 repeat right and left / target: to hold
the position for 15 - 20 seconds, 10 seconds rest and change side
Execution: In a lateral position support yourself on your lower right
arm. Your elbow is right under your shoulder. Your feet lie on top of
each other. Lift your pelvis off the floor until your upper body and legs
form a line. Hold this position for 15 seconds. Change side.
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6. Plank
Target muscles: stomach, torso, arms, shoulders, legs
Execution: In a prone position support yourself on your lower arms.
Now place your feet or knees on the floor, tense your body and lift it off
the ground. Hold this position for at least 20 – 30 seconds. Your whole
body remains extended in a straight line throughout, the head in line
with your spine. Rest for 20 – 30 seconds and repeat the exercise.
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7. Abdominal workout / Klappmesser
Target muscles: stomach muscles
Execution: Sit on the vibration board. Hold on to the sides with your
hands and lift your legs. The more you stretch out your legs the
harder the exercise becomes.
Static version: Hold the position for 20 – 30 seconds then rest for 20 – 30
seconds. Repeat.
Dynamic version: 2 rounds with 10 repetitions each. Pull your
knees towards you then stretch your legs out again. Do this for 30
seconds at medium speed. Rest for 20 - 30 seconds Pause and
repeat the exercise once more.
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8. Biceps curl / static
Zielmuskulatur: Biceps, upper shoulder
Execution: Stand in front of the vibration trainer. Lunge forward
slightly and put one leg on the board. Grasp the exercise bands, preadjusted to your height. Pull the bands upward until your lower and
upper arm form a right angle. At this point the exercise bands should
be fully stretched. Notice the vibration in your arms. Hold the position
for 20 – 30 seconds then rest for 20 – 30 seconds. Repeat the
exercise.
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9. Triceps Dip
Target muscles: Triceps
Exercise routine: 2 rounds à 15 - 30 seconds / static
Execution: Sit in front of the activated vibration board. With your
hands shoulder width apart slightly lift your buttocks off the
ground. Hold this position for 15 – 30 seconds, then rest for 20 –
30 seconds. Repeat the exercise.
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10. Shoulder training / front raise
Target muscles: Shoulders
Exercise routine: 1 round of 2 x 30 seconds
Execution: Lunge one leg onto the middle of your DOUBLE PLATE.
Grasp the exercise bands, pre-adjusted to your height. Stretch your
arms out in front of your body. Attempt to move your arms upwards
tensing your muscles. Do the exercise isometrically for 30 seconds.
Then rest for 20 - 30 seconds and repeat.
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Notes
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Technical Data
Vibration function: Vertical
Dimensions: 485 x 565 x 160 mm
Weigh.: 11,5 kg
Maximum load: 100 kg
Voltage: 230 V
Wattage: 120 W
Programmes: 3 pre-programmed, 1 manual
Frequency settings: freely adjustable from 20 - 30 Hz
Amplitude: two possible settings: 1.0 mm / 2.7 mm
Running time of programmes: max. 10 minutes
Manual setting of running time: 1-10 minutes
Frequency: 15 - 32 Hz
Two LED Displays
Certificate: CE (ROHS/LMV/LVD)
Accessories
•
One pair of training bands; can be attached to the vibration board
to help strengthen upper arm muscles and shoulders, with
vibration board vibrating or switched off.
•
•
One remote control
Training DVD included
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Malfunction
The device is connected to the mains power supply but does not
work.
Solution
•
•
Check the power supply
There is a possibility that the device may overheat with
prolonged use. Switch off the device and let it cool down for a
while.
Maintenance and Storage
•
Your SPEQ Vibration Board should be disconnected from the
mains supply when not
in use.
•
Clean your SPEQ Vibration Board with a dry, soft cloth.
Disposal
Disposal of the fitness device
The fitness device should not be disposed off with normal
household waste at the end of its service life. Instead it should be
handed in at a recycling point for electrical goods.
Recycling of Packaging
Part of the packaging can be reused. Therefore it should be disposed of
in an environmentally friendly way at a recycling centre or local
collection point.
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Warranty Regulations
1.
Warranty claims can only be made within a period of one year maximum from
the date of purchase. The warranty is limited to the repair of material or
manufacturing defects or replacement of the device. Within the warranty
period this is free of charge.
The investigation of any fault and its causes is always carried out by our service
department and includes:
• Delivery of replacement parts for repairs within the warranty
• Repair or replacement of the defective components
• Replaced parts pass into our possession
2.
In case of valid warranty claims postage and repair costs are met by us. The
warranty claim must be supported through presentation of the purchase receipt
3.
The buyer must use the purchased SPEQ product only for the purpose intended
in the instructions.
4.
A product/device that has been modified by the installation of foreign parts and
any resulting damage is not covered by the warranty. The warranty will also
become invalid if the instructions regarding handling of the device were not
followed.
5.
Disclaimers:
• Materials, not used in connection with repairs of qualifying faults
• Any occurrences that do not impair the usability of the device, e.g.
noise, vibrations and wear and tear
• Faults, that are clearly the result of installation of non-original parts or
incorrect, inexpertly attempts by the user to repair the damage themselves
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• Damage, caused by insufficient care, unsuitable cleaning products etc.
• Parts, that are subject to natural wear and tear or usage (except clear material
or manufacturing faults) e.g.: bearings and lighting, stickers, batteries, straps.
6.
The claim for warranty entitles the customer only to demand the repair of the
defect. Claims for a goods return or reduction of the purchase price apply only in
case of a failure of repairs.
7.
8.
Replacement in the case of direct or indirect damage will not be granted.
9.
Warranty claims are only considered, if they are made to SPEQ GmbH directly
The examination of and decision about a warranty claim lies with the manufacturer.
after discovery of the fault.
10.
Repairs or replacements under warranty will neither renew nor extend the warranty
period. Warranty claims after the warranty period has elapsed are not valid.
11.
Should your device be damaged at the time of delivery please record all
damage on the delivery papers. Have the damage report signed by the
delivery driver and contact SPEQ GmbH.
SPEQ GmbH
Tannbachstr. 10
73635 Steinenberg/Germany
Telefon: (+49) 00800 30 777 999
E-Mail: info@speq.de
Webpage: www.speq.de
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SPEQ GmbH
Tannbachstr. 10 73635 Steinenberg/Germany
Hotline: (+49) 00800 30 777 999 Fax: +49 (0)7183-30 77 79-79
E-mail: info@speq.de Web: www.speq.de
EN-61000, EN-55014
21
PAP
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vibration trainer double plate

Transcription

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