EXERCISE DETAILS
11
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 handle
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bar and bend the knees approximately 60-90degrees. 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. Main
-
tain the back straight. Balance is maintained in this position, chin slightly titled upward.
※ Affected area: Lateral Deltoid
