10
Training
Relax/Upper Body
Loosens and relaxes the muscles in the shoulder throat and neck
areas
Light training for the stomach muscles
Relax / Lower Body
Loosens and relaxes the all leg muscles and hip area
Ideal for older users with restricted movement.
Dynamic Exercises with Training Belts
Side Lifts
Stand with both feet on the plate (you are free to choose the position of your feet and
training speed).
Take hold of the training belts and raise both arms together straight until they are parallel
out to the sides.
Then lower both arms to hang down at your sides.
Repeat this exercise slowly and smoothly.
Cross-Over Lifts
Stand with both feet on the plate (you are free to choose the position of your feet and
training speed).
Take hold of the training belts and alternately raise your left and right arms to shoulder
height in front of you and each time point the arm in the opposite direction across your
body in front of you. Turn your body in the same direction as your arm is pointing.
Repeat this exercise slowly and smoothly.
Back Step / Biceps Curl
Stand with one foot on the plate (you are free to choose the position of your feet and
training speed).
Take hold of the training belts and whilst bending the knee of the leg which is still on the
floor. Bend your arms and raise your hands up towards your chin keeping your upper
arms flat against your body. Whilst straightening your bent knee and coming up again
with your body, lower your hands back down in front of you. Repeat this exercise slowly
and smoothly and change legs to bend the other knee at half time.
Squat / Front Lift
Stand with both feet on the plate (you are free to choose the position of your feet and
training speed).
Take hold of the training belts. Whilst doing a squat, raise both arms to be level with your
chin and outstretched to the front. Whilst straightening your body again, lower your arms
back down again.
Repeat this exercise slowly and smoothly.
Standing Biceps Curl
Stand with both feet on the plate (you are free to choose the position of your feet and
training speed).
Take hold of the training belts and bend your arms to bring your hands up to your shoul-
ders and keeping your upper arms flat against your body. Then bring the lower part of
your arm back down so your arms are pointing down again.
As an alternative, you can supplement this exercise with a squat.
Repeat this exercise slowly and smoothly.
Relax/Upper Body
Relax/Lower Body
Side Lifts
Cross-Over Lifts
Back Step /
Biceps Curl
Squat / Front Lift
Standing
Biceps Curl
Alternatively, you can do these individual exercises without using the training belts but using weights such as
dumbbells, filled water bottles etc for example (these accessories are not included in delivery).
Summary of Contents for Lifeplate 2.0
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