plankpad 04993 Gebrauchsanleitung Seite 19

Training Time
It is not about doing a few exercises quickly, but about training regularly over a long
period of time.
How quickly progress is made depends on a person's particular physical condition. You
should start slowly and start with shorter sessions and give the body time to adjust. The
more consistently and regularly you train, the longer you can make the sessions.
Level of Diffi culty
The level of diffi culty is determined by the following:
• Holding position, so the placement or stretching out of the knees and arms
• Diffi culty of the game (3 levels of diffi culty – easy, normal, hard)
• Length of the workout
Basic Positions
There are three basic positions for planking with the Plankpad.
We recommend that beginners start with basic position 1 and place their knees down on
the fl oor. This will make the exercise easier and the body can get used to the physical
exertion.
The only difference between basic positions 2 and 3 is that the lower arms are placed
down on the Plankpad instead of being supported outstretched. The level of physical
exertion is similar. These basic positions can be interchanged at any time.
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1. Plank with knees placed down
2. Elbow plank
3. Plank with arms outstretched
EN
12.06.2018 16:12:29 12.06.2018 16:12:29