Remote Control; Automatic Programmes; Training Overview - Casada POWERBOARD 2.1 Manual Del Usuario

Remote control

[4]
[2]
[1] ON/OFF
For switching the PowerBoard 2.1 on and off.
[2] MODE
You can select various settings using this button.
Manual programme (individual)
•
Automatic programme (preset: 1 – Warm Up, 2 – Refresh, 3 – Interval)
•
Time mode (1-15 minutes)
•
Speed and time cannot be altered in an automatic programme. These are preset.
[3] START/STOP
Here you can start or stop the programme.
[4] SPEED + / –
You can regulate the speed in manual mode using these buttons. (Level 1-20)
[5] TIME (ONLY IN MANUAL MODE)
You can set the running time in time mode with these buttons (1-15 minutes).
24
[1]
[5]
[3]

Automatic Programmes

AUTOMATIC PROGRAMMES
Warm up
Minutes 1 2 3
Speed 8 8 10 10 12 12 14 14 16 16 12 12 10 10
Refresh
Minutes 1 2 3
Speed 6 8 10 12
Interval
Minutes 1 2 3
Speed 6 8 14

Training overview

The recommended training time with the PowerBoard 2.1 is 10 minutes 3 times a week. This full body
plan was established by a personal fitness coach and supports you in reaching your goals. You can of course
always tailor the duration and intensity to suit your personal shape or form and preferences. Remember that
a sensible warm-up is necessary before each training session and should be by no means neglected. Even if
you just warm up for 5 minutes, you are then ready to get started. There is a whole range of exercises that
you can perform using the PowerBoard 2.1. If you desire new input or variety, just take a look online or get
in touch with your PowerBoard 2.1 supplier.
SECTION OF MUSCLES: EXERCISES:
Simple press-up Classic press-up
Breast
Repetition / Time
20 20
Forearm support Cable rows (with
Back vibration dumbbell)
Repetition / Time
60 sec 2x 20
Stomach Leg extensions Elbow to knee
Repetition / Time
20 2 x 20
Leg raises Leg raises
Bum
(straight leg) (bent leg)
Repetition / Time
2 x 20 2 x 20
Legs and calves
Squat Static lunge
Repetition / Time
30 sec 2 x 30 sec
Lateral raises Front lifts
Shoulders and arms
Repetition / Time
15 15
4 5 6 7 8 9 10 11 12 13 14 15
4 5 6 7 8 9 10 11 12 13
14 14 12 10 12 14 16 16 10 10
4 5 6 7 8 9 10 11 12 13
8 14 8 14 8 14 8 14 8 14
Fly (with vibration Dumbbell press (with Static press-up
dumbbell) vibration dumbbell)
20 20 20
Cable rows with both Deadlift (with Bent arm lat
arms (with vibration vibration dumbbell) pulldown
dumbbell)
20 20 20
Side plank Side crunch
2 x 15 2 x 15
Static bridge Dynamic bridge Static bridge
(with leg raised)
30 sec 10 2 x 15
Forward lunge Standing calf raises
2 x 15 60 sec
Biceps curl (with Dumbbell raise (with Static press-up
vibration dumbbell) vibration dumbbell)
20 20 20
8
14 15
8
14 15
8 6
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