EXERCISE INSTRUCTIONS
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A / Strength
A 12a Lateral left Abdominals
With one foot directly behind the other, place one elbow on the Vibration
Plate and lean sideways. Keep your head, torso and legs straight,
push your shoulders down and tighten your torso simultaneously. This
exercise works the lateral abdomen. To add variations try to push your
hips upward at the same time!
A 12b Lateral right Abdominals
With one foot directly behind the other, place one elbow on the Vibration
Plate and lean sideways. Keep your head, torso and legs straight,
push your shoulders down and tighten your torso simultaneously. This
exercise works the lateral abdomen. To add variations try to push your
hips upward at the same time!
A 13 Push Up
Kneel in front of the Vibration Plate, placing hands on the plate
shoulder width apart with fingers facing inward. With a straight back
and strong abdomen, push off the Vibration Plate platform. This
exercise will strengthen chest, shoulder muscles and triceps. For
variation, try straightening your legs and lifting your knees.
A 14 Abdominal CrunchSquat
Sit across the Vibration Plate, slightly rise your torso and legs forming
an angle of 90°. Keep the position and squeeze the abdominal
throughout the training.
A 15 Lattisimus Dip
Place the handles on the mat shoulder width apart. Keep wrists and
forearms straight. It is important to keep the hips straight and to push
the shoulders downward. This exercise promotes muscular arms,
shoulders and abdomen. Try doing the same exercise but this time
keep your legs straight.
A 16 Lateral Raise
Sit back to unit for support of the Vibration Plate. Bend your legs and
place a towel under yours pelvis, grasp the edges of the towel with
bent arms and push your elbows upward. Be careful to keep your
eyes parallel to the floor throughout your training.
A / Strength
A17 Gluteus
Starting from the supine position on the floor or on a step, in front of
the Vibration Plate with your feet on the base, arms stretched along
your hips, push your pelvis upward lifting it up and contracting the
gluteus. Keep this position.
A18 Power Squat
Stand on the Vibration Plate, with your legs and knees bent, tip toes
turned outward, pelvis placed lower knees. Keep your arms on the
railing make small dips on the legs.
A19 Adductor
Stand on the Vibration Plate with your knees bend at 120° holding a
ball between your legs. Your arms can be stretched ahead or you can
place them on the handlebar.
A20 Abdominals
Get into a “push up” position with your body in parallel with the floor,
the tip of your toes on the plate and the palm of your hands on the
floor, arms stretched.
A21 Abdominal Arch
Stand at about one meter in front of the Vibration Plate. Bend down
keeping your legs stretched and lean on the base with your forearms,
hold the edge of the VP with your fingers. Rise up on the tip of your
feet contracting your abdominals. Keep this position.
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