PowerFit PL-1911 Bedienungsanleitung
Massage & Exercise Plan
Contents
Basic Vibration
& Acupressure Massage .................................................3
Gentle Massage & Calf Vibration ...................................3
Deeper Massage & Leg Vibration ..................................4
Lower Back Massage .....................................................4
Mortons Neuroma Relief .................................................5
Quad Massage ................................................................5
Achilles Stretch, Shin Raise ...........................................6
Calf Massage ...................................................................6
Hamstring Massage ........................................................7
Calf Raise .........................................................................7
All exercises should be done for a maximum
of 10 minutes or as specied by each workout.
During the workouts, you may experience slight
tenderness. Stop using PowerLegs if it becomes
uncomfortable for you.
3
Basic Vibration
& Acupressure Massage
1. Rest your back on a chair
or couch and place your
feet over the foot pads.
2. Set PowerLegs to a
speed that is comfortable
for 10minutes.
Gentle Massage
& Calf Vibration
1. Sit straight in a chair or
couch without letting your
back touch the back of
the chair or couch. Move
PowerLegs as far away
from you as possible
while still being able to set
your feet fully on the pads
and keeping your calves
stretched.
2. Set PowerLegs to a
speed that is comfortable
for 10 minutes.
4
Deeper Massage
& Leg Vibration
1. Sit straight in a chair or
couch without letting your
back touch the back of
the chair or couch. Keep
PowerLegs under your
knees so that your calves
form a vertical line down
to the foot pads. Rest
your feet on the pads.
2. Set PowerLegs to a
speed that is comfortable
for 10minutes.
Lower Back Massage
1. Place PowerLegs on the
back of a chair with the
power cable facing upward.
Lean your lower back
against PowerLegs.
2. Set PowerLegs to a
speed that is comfortable
for 10minutes.
5
Mortons Neuroma Relief
1. Sit in any comfortable
position. Rest the balls
of your feet between
the second and third
toes on the acupressure
nodes on the foot pads.
2. Set PowerLegs to
the lowest speed for
10minutes.
Quad Massage
1. Rest in a plank position
with PowerLegs placed
under your thighs. Keep
your core engaged while
in this position.
2. Set PowerLegs to a
speed that is comfortable
for 10minutes.
6
Calf Massage
1. Sit on the oor and rest
your calves over the pads.
2. Set PowerLegs to a
speed that is comfortable
for 10minutes.
Achilles Stretch
& Shin Raise
1. Sit straight in a chair or
couch without letting your
back touch the back of
the chair or couch. Keep
PowerLegs under your
knees so that your calves
form a vertical line down to
the foot pads.
2. Rest your heels at on the
foot pads.
3. Raise your toes while
contracting your shins and hold
this position for 5 seconds.
Then, relax for 5 seconds and
lower your toes. Always keep
your core engaged.
4. Repeat the
exercise in
three sets of
10, 15, or
20 repetitions
depending
on your
comfort level.
Step 1
Step 3Step 2
7
Hamstring Massage
1. Sit on the oor and rest the
back of your thighs over
the pads.
2. Set PowerLegs to a
speed that is comfortable
for 10minutes.
Calf Raise
1. Sit straight in a chair or
couch without letting your
back touch the back of
the chair or couch. Keep
PowerLegs under your
knees so that your calves
form a vertical line down to
the foot pads.
2. Rest your heels at on the
foot pads.
3. Rest the tips of your feet at
on PowerLegs. Raise your
heels while contracting your
calves and hold this position
for 5 seconds. Then, relax for
5 seconds and lower your heels.
Always keep your core engaged.
4. Repeat the
exercise in
three sets of
10, 15, or
20 repetitions
depending
on your
comfort level.
Step 1
Step 3
Step 2
Distributed by:
Tristar Products, Inc.
Faireld, NJ 07004
© 2020 Tristar Products, Inc.
Made in China
PF-PL_MEP_IB_TP_ENG_V1_200311
Massage & Exercise Plan
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