BLADEZ VibroPower, Owner'S Manual

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15
Lattisimus Dip
Sit down on the VibroPower and place your hands on the machine
shoulder width apart. Keeping wrists and forearms straight, fingers
pointed backwards, gently push off the machine. It is important to
keep the hips straight and to push the shoulders downward. This
exercise promotes muscular arms, shoulders and abdomen. Try
doing the same exercise but this time, keep your legs straight.
GENERAL LEG AND UPPER BODY
Hamstring Stretch
Position your body in a wide stance on the VibroPower, buttocks
pushed backwards. Holding the resistance straps for balance, let your
upper torso drop as far forward as possible. This exercise will stretch
the buttock and hamstring muscle groups. Alternatively, stand up
straight and let your upper torso and arms drop forward.
Quadriceps Stretch
Place one shin on the VibroPower - ensuring the foot remains off
the machine. Keeping the upper body and back straight, tense your
stomach. By pushing your pelvis forward you’ll be stretching your
quadriceps. Vary this exercise by pulling the rear leg forward.
Calf Stretch
Stand sideways on the VibroPower, with one leg in front of the
other and toes facing forward. The front leg should be slightly bent,
the rear leg is straight. Push the heel of the rear leg down and you
should feel tension in your calves. To vary this exercise, keep your
back straight and push your pelvis forward.
Adductor Stretch
Stand sideways on the VibroPower with your feet near the center
of the machine. Place the outside foot on the floor close to the
VibroPower so legs are apart. Bend the outside leg while keeping
the other leg straight. Keeping the upper body straight, lower your
buttocks to the floor. This exercise will stretch the insides of your
thighs. Repeat on the opposite side.