Maxxus LifePlate 4.0, Training Manual

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0 4.
Training Manual
A4 Calf raises, diffi cult
Calf muscles
Start Position:
Stand on device with feet hip-width apart,
knees bent, arms stretched straight out
above, lift heels upwards.
Variations:
1. Hold this position
2. Move heels slightly up and down
A5 Lunge, one-legged
Thighs, buttocks
Start Position:
Place one foot in the centre of the device
and stretch the other leg out behind. The
knee on the front leg should never be
pushed forwards over your foot. Upper
body straight, arms stretched diagonally
forwards and upwards.
Variations:
1. Hold this position
A6 Sit-Up, leicht
Stomach muscles
Start Position:
Sit on the device, lean slightly back with
knees raised to chest. Hands crossed in
front of your chest.
Variations:
1. Hold this position
A7 Sit-Up, medium
Stomach muscles
Startposition:
Sit on the device, lean back at an angle
with legs raised out in front at an angle,
hands held on the side of the head, el-
bows pointing out, core engaged.
Variations:
1. Hold this position
A8 Sit-Up, diffi cult
Stomach muscles
Start Position:
Sit on the device, lean back at an angle
with legs slightly raised straight out in
front, hands held on each side of the
head, elbows pointing out. Core engaged.
Variations:
1. Hold this position
2. Raise and lower the feet slowly up
and down away from the body.
A9 Sit-Up, dynamic
Stomach muscles
Start Position:
Sit on the device, lean back with legs,
crossed slightly raised out in front. Hands
crossed in front of your chest, upper body
raised. Core engaged.
Variations:
1. Cross your legs alternately left over
right and right over left. Vary the
speed.