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These illustrations are shown on a generic machine. Your machine may not have the bands or the
handles as shown. If your machine has side handles, you may not be able to position yourself as
shown.
A. Strength exercises are done at low speeds.
A 1 Standing
Position your feet parallel to your hip on the Vibration Plate. Bend slightly at knees, relaxed
grip on handle. Move in relatively slow forward movements and backward movements. Al-
ternate on the heels and on tiptoes.
A 2 Deep Knee Bend - Deep Squat
Place yourself on the Vibration Plate and bend knees. Your hands remain loose on the hand-
le. Your knees should not jut out over your toes. Bring your torso into a stable position. In
this position, tighten your leg muscles ever 30 seconds.tiptoes.
A 3 Legs Apart, Knee Bends
Your feet should be flat on the Vibration Plate. Your toes should be facing outward. In this
position, your interior thighs are activated by placing your weight on the soles of your feet.
For variation, shift the pressure of the sole by rolling outwards.
A 4 Lunge
Standing with one foot on the platform, one on the floor; bend the hips, knees and ankles
and lower slowly until desired depth is reached. Vary by putting more weight on front leg.
A 5 Calf Lift
Position yourself on the Vibration Plate and stand upright. Your hands remain loose on the
handles. Stand on your tiptoes. You can also perform this position with deep knee bend.
EXERCISE IMAGES
Summary of Contents for Studio Vibration Plate 700
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