Skandika Fitness Home Vibration Plate 500, Assembly Instructions And User Manual

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Basic position on the plate
1. Finding your position
2. Posture and body tension
3. Balance your position
ATTENTION:
Never exercise with fully extended joints!
P: Power training S: Stretching M: Massaging
Place your feet on the plate and position them hip-
wide apart from each other. Keep your back straight,
bend your knees slightly and lean forward just a
little while tightening your leg muscles. Now squat.
You should feel tension in your quadriceps, your
gluteal muscle and back.
P | 01: SQUAT
Put one foot on the floor. Lunge forward and put
the other foot on the centre of the plate. Put weight
on that foot and tighten your leg muscles. Keep
your back straight.
You should feel tension in your hamstrings, your
quadriceps and your gluteal muscle.
P | 02: LUNGE
Turn away from the plate and firmly position your
hands on the front corners of the plate. Push your-
self up and lower yourself by bending the elbows.
Squeeze your shoulder blades together during the
exercise. You should feel tension in your upper
arms and shoulders. Variation: stretch your legs
for a more advanced workout.
P | 03: TRICEP DIPS
BASIC TRAINING