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Sigma DP1 Manual

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54
BEGINNER
(MAX 15 MIN/DAY)
INTERMEDIATE
(MAX 20 MIN/DAY)
ADVANCED
(MAX 30 MIN/DAY)
WARMING UP 1 X 30 SECONDS 30 HZ 1 X 30 SECONDS 30 HZ
2 DIFFERENT EXERCISES
1 X 30 SECONDS 30 HZ
3 DIFFERENT EXERCISES
MAIN WORKOUT 1 X 30 SECONDS 35 HZ
2 DIFFERENT EXERCISES
1 X 30 SECONDS 35 HZ
8 DIFFERENT EXERCISES
1 X 30 SECONDS 40 HZ
12 DIFFERENT EXERCISES
COOLING DOWN 1 X 60 SECONDS 40 HZ
2 DIFFERENT EXERCISES
1 X 60 SECONDS 40 HZ
2 DIFFERENT EXERCISES
1 X 60 SECONDS 40 HZ
3 DIFFERENT EXERCISES
FOLLOW UP WEEK 1 AS ABOVE
WEEK 2 MAIN WORKOUT FOR
45 S.
WEEK 3 MAIN WORKOUT FOR
60 S.
WEEK 4 EXTRA WORKOUTS
WEEK 1 AS ABOVE
WEEK 2 MAIN WORKOUT FOR
45 S.
WEEK 3 MAIN WORKOUT FOR
60 S.
WEEK 4 EXTRA WORKOUTS
WEEK 5-8, LIKE WEEK 1-4 WITH
DYNAMIC EXERCISES
WEEK 1 AS ABOVE
WEEK 2 MAIN WORKOUT FOR
45 S.
WEEK 3 MAIN WORKOUT FOR
60 S.
WEEK 4 EXTRA WORKOUTS
WEEK 5-8, LIKE WEEK 1-4 WITH
DYNAMIC EXERCISES
After every single exercise, make sure you rest for 60
seconds, not to over-expose your body. Vibration
exercises should be done with moderation.
GUIDELINES FOR EXERCISING
• To avoid muscular pain and strain, begin each workout
by warming up and end it by cooling down. Don’t forget to
stretch at the end of the workout.
• At all exercises you should bend your knees, and not
‘lock’ any joints or straighten your legs during exercise
• When doing exercises in which you have direct contact
with the Vibration surface (either touching with hands,
legs or bare feat), it is advised to use the comfortable mat
during the exercise.
• For doing active exercises for more intensive workouts,
using tensed muscles is important to the efciency of the
exercise.
• Passive exercises (stretching/relaxation) do not require
tensed muscles, and can be done more frequently.
• You can increase the intensity of the training either by
adjusting the time or frequency of the training, or simply by
adjusting your posture. If you bend lower, stretch further or
put more tension to your muscles, this will increase the effort
of the exercise.
• It is advisable to alter the muscle groups in exercises, so
rst the legs, then the arms, or abdomen. You can alter
exercises and try to single out specic muscle groups
according to your own wishes.
• Extra load in the form of weights is only advisable under
supervision of a professional, as this might lead to overload
of the joints or muscles. This is not included in the standard
exercises.
BASIS EXERCISING
• To avoid muscular pain and strain, begin each workout
by warming up and end it by cooling down. Don’t forget
to stretch at the end of the workout.
STRETCHING
You can stretch your muscles like normal, using the
machine to enhance the result. Try to adapt positions and
muscles which feel comfortable to you. Below are some
basic exercises as examples.
Leg stretch (Upper legs, lower
legs), Static
Stand beside the
Vibration plate, parallel
to the machine. Place
your hands on your hips.
Place one foot on the
Training surface, with
the inside touching
the surface, with the
leg straight. Lean into
opposite leg.
EXERCISING
Some exercises can be done statically, however you can
gain more effect by doing the exercises dynamically
(actively squatting, bending, and moving). Below are
some basic exercises as examples.
Squatting Position (Upper legs, Lower
legs), Static/
Dynamic
Bend the knees 90
degrees (or adjust
the angle for desired
intensity). Hold the
handlebar with the arms
horizontally.
(do not ‘hang’)
STATIC: Hold this position
during the exercise
period.
DYNAMIC: Actively squat
up and down during the
exercise period.
… 4 …


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