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EXERCICES DETAILS
Crunch Sit
※
Posture: place a small mat or towel on the plate and sit on the plate. Lift the legs (together and
slightly bent), move upper body toward the knees as they come up (you could put feet on step at hip width).
※
Affected area: abdominal.
Pelvis Stabilization
※
Posture: place a mat on the floor. Place the toes on the plate, and keep feet together. Hold the body in
a straight position.
※
Affected area: abdominals.
Abdominal Bend
※
Posture: Sit on the plate, both hands backward and hold the plate to maintain body balance. Legs
bend up about 45degree angle.
※
Affected area: abdominal.
Hip Massage
※
Posture: Face to the machine. Put a mat or towel on the plate, sit on it and place each leg on either
side of the machine. Hold the handlebar. Keep the back straight.
※
Affected area: Gluteus Maximus
Shoulder Press
※
Place both hands on the middle of the plate, shoulder width apart, with the fingers pointing away
from the user. The feet are held near the machine, sustaining the body with only the feet and the arms.
※
Affected area: Pectoralis Major.
Side Lunge
※
Posture: keep the back straight and pressure is Place one foot on the middle of the plate, hold the
handlebar and bend the knees approximately 60-90degree. Maintain the back straight. Balance is maintained
in this position, chin slightly titled upward.
※
Affected area: quadriceps.
Front Raise
※
Posture: Place one foot on the middle of the plate, hold the handlebar and bend the knees slightly.
Maintain the back straight. Balance is maintained in this position, chin slightly titled upward.
※
Affected area: Lateral Deltoid
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Summary of Contents for Wellness PFICVU26907.0
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