Body Plank JS-002 User manual

WARNING:
To reduce risk of injury, the user must read and understand this instruction manual before using the BODY PLANK.
This machine is intended for domestic, indoor use only in accordance with the instructions provided in this manual.
Ideal Sourcing Ltd, Ideal Home House, Newark Road, Peterborough PE1 5WG
Please read these instructions carefully and retain for future use
Model No: JS-002
USER MANUAL

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MEDICAL RECOMMENDATIONS
You MUST NOT use the BODY PLANK without your
doctor’s consent if you:
• Are pregnant
• Have had a recent operation or surgery
• Have knee, shoulder, back or neck injuries
You are strongly recommended to consult your
doctor before using the BODY PLANK if you have
any of the following:
• Heart condition or cardiovascular disease
• High blood pressure
• Acute thrombosis
• Acute hernia
• Severe diabetes
• Epilepsy
• Severe migraines
• Malignant tumour
• Pacemaker, implants, artificial joint(s) or limb(s),
stents or IUDs, metal plates or pins
• Any recent illnesses or infections
• Deep Vein Thrombosis
• Cancer
Discontinue using if you experience dizziness, nausea,
shortness of breath, pain, or any other abnormal
symptoms. Consult your physician before continuing.
GENERAL SAFETY INSTRUCTIONS
• Consult your doctor before beginning this or any
exercise or diet programme.
• Follow the warm-up exercises before you
commence your workout.
• Increase speed, intensity and duration of
exercises gradually.
• The BODY PLANK must be securely assembled
as described in this manual before use.
• The BODY PLANK is NOT suitable for children.
• Do not let the BODY PLANK get wet with any
type of liquid.
• In addition, do not use the BODY PLANK while
your hands are wet.
• Only use the BODY PLANK on a surface that will not
be dented or damaged by the weight of the machine.
• Place the BODY PLANK on an old cloth or
training mat before use, to avoid marking the
floor or carpet.
• Only one person is allowed to use the
BODY PLANK at any time.
• Parents and others in charge of children should
be aware of their responsibility because the
natural play instinct, and the fondness of children
for experimenting, can lead to situations and
behaviour for which the training equipment
is not intended. If children are allowed to use
the equipment, their mental and physical
development and above all their temperament
should be taken into account; they should be
controlled and instructed to the correct use
of the equipment, the equipment is under no
circumstances suitable as a children’s toy.
• All users must be tall enough to comfortably
reach the pedals.
• Leave yourself 1 metre of space either side of the
BODY PLANK for your safety.
• Always wear the appropriate workout clothes
and footwear when exercising.
Avoid wearing loose clothing which might get
caught in the BODY PLANK.
• The BODY PLANK has been tested and certified
to EN957 class HC. Maximum
weight of user 120kg.
Congratulations on the purchase of your BODY PLANK. Please study these instructions
carefully before use paying special attention to the following guidelines.
For your safety and the safety of others the following safeguards are very important.
Failure to read and follow these instructions may lead to serious injury.

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WARNING:
Care must be taken when lifting the BODY PLANK as it may be heavy for you to lift.
You may need a friend or family member to help you unpack, assemble and position the unit.
UNPACKING:
• To avoid danger of suffocation, please keep all plastic bags out of the reach of children.
• Check that there is no damage to the unit prior to use. In case of visible damage before or during use,
stop using the BODY PLANK and contact your vendor. Do not attempt to use the BODY PLANK.
• The BODY PLANK is designed for home use only and is not intended for commercial use.
• Please do not use outdoors.
• Please retain all packaging and paperwork for future use and store safely away from children and animals.
Assembly Instructions
Before you begin, check to make sure you have all the listed components in the box.
Lock into desired position using long
Locking pin 5
Attach Support frame 2to Main frame 1 using
Bolt 6 provided. Tighten using Allen key B
and Spanner Aprovided.
Place small locking pin 5through the
support frame 2to stop the shuttle from
moving during assembly and storage.
1.
2.
3.
STOP
SUPPLIED TOOLS
WHAT’S IN THE BOX?
1 Main frame
(with Knee Pad Shuttle 1a. attached)
2 Support frame
3 Handle bar
(Handle bar bolts will be in a separate bag)
4 Display
5 Locking pin x 3 (2 Long & 1 Short)
6 Bolt
A Spanner
B Allen key x2
1
3
4
5
2
1a 6
Due to our ongoing improvements programme, the images of the equipment
in this manual may differ slightly to the machine you have received.

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Assembly Instructions
To enable the knee pads to twist whilst
exercising, remove the long locking
pin 5from the centre of the knee pad shuttle.
Secure the display in place using the screw
in the front of the display.
Connect the wire from the display to the
wire on the machine.
Place handle bar 3on top of main frame
1, making sure the two holes align with the
holes on the top of the main frame 1. Using
the two screws with washers from the bag.
Secure the handle bars 3into position with
allen key B.
Display Functions
4
5
6.
7.
Press the red button to turn it on, leave for a few moments and it will turn itself off.
Press the red button to cycle through functions.
To reset the display, press and hold the red button.
The display requires one button cell battery (SR44) provided.
Remove battery if not be used for long periods of time.
STRIDES/MIN
This shows you an average of how many strides
you are doing in one minute.
SCAN
This will flick between each of the different
functions on the display.
COUNT
Shows the total strides performed.
TIME
Shows you how long you have been exercising.
CAL
Shows you how many calories you have burned.
To remove the battery disconnect the display by unscrewing and unplugging the wire connectors.
Locate the battery housing on the reverse, bend the support arm and slide the battery out.

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WARMING UP AND COOLING DOWN – IMPORTANT
One of the most important parts of your workout is to prepare your body for exercise on the BODY
PLANK.
WARMING UP the muscles substantially decreases the chances of injury and only takes a few
moments to do. BODY PLANK can also be used for warming up and cooling down exercise.
COOLING DOWN helps removes the lactic acid build-up in the muscles by oxygenating the muscles
after your exercise routine. Lactic acid is what makes you ache after a workout, cooling down should
be undertaken soon after the last set of exercises you intend to complete.
Warming up and cooling down exercises are identical and easy to remember. Both warming up and
cooling down should be done slowly and accurately, there is no hurry to complete these exercises, it is
more important to complete them. In addition, it is good practise to move around after the cool down
exercises to further dissipate the lactic acid.
WARMING UP.
Stand close to a wall, chair or other solid object.
Use one hand to assist your balance. Bend the
opposite knee and lift your heel towards your
buttocks. Reach back and grasp the top of your
foot with the same side hand. Keeping your inner
thighs close together, slowly pull your foot towards
your buttocks until you feel a gentle stretch in
the front of your thigh. You do not have to touch
your buttocks with your heel. Stop pulling when
you feel the stretch. Keep your kneecap pointing
straight down and keep your knees close together.
(Do not let the lifted knee swing outward.) Hold the
stretch for 20 to 30 seconds.
Repeat the exercise for the other leg.
Sit on the floor and bend your legs so that the
soles of your feet are together. Place your hands
on your ankles. Lean forward from the waist and
press down lightly on the inside of your knees.
You should feel a stretch in the muscles of your
inner thighs.
QUADRICEPS STRETCH
INNER THIGH STRETCH
Stand approximately one arm’s length away from a
wall or chair with your feet hip-width apart. Keeping
your toes pointed forward, move one leg in close to
the chair while extending the other leg behind you.
Bending the leg closest to the chair and keeping
the other leg straight, place your hands on the
chair. Keep the heel of the back leg on the ground
and move your hips forward. Slowly lean forward
from the ankle, keeping your back leg straight until
you feel a stretch in your calf muscles. Hold for 20
to 30 seconds. Repeat the exercise for the opposite
leg.
CALF AND ACHILLES STRETCH
TOP TIP:
Use a chair or a wall to help keep
your balance only if you need to.
WARMING UP AND COOLING DOWN – IMPORTANT