7817-12
10. EXERCISE PROGRAM
SQUAT
POSITION/POSTURE
Feet in middle, slightly apart with
knees slightly bent. Back straight.
Keep weight on front of feet
TENSION
Legs, buttocks, back
VARIATIONS
Bounce lightly, perform dynamically
CALVES
POSITION/POSTURE
Feet in middle, slightly apart with
knees slightly bent. Back straight.
Keep weight on ball of feet
TENSION
Calves
VARIATIONS
Bend knees 90º
CALVES (SINGLE LEG)
POSITION/POSTURE
Foot in middle, knee slightly bent.
Back straight. Keep weight on ball of
foot
TENSION
Calves
VARIATIONS
Bend knee 90º
LOWER ABDOMINALS
POSITION/POSTURE
Fingers over edge of plate with fore-
arm flat on plate. Lift hips keeping
back straight. Pull feet towards plate.
TENSION
Abdominals, lower torso
VARIATIONS
Perform while kneeling
LUNGE
POSITION/POSTURE
Feet in middle, bending knee 90º
keeping back straight. Do not let
knees extend over tip of toes. Push
down front leg
TENSION
Front leg, buttocks
VARIATIONS
Bounce lightly, perform dynamically
ABDOMINAL CRUNCH
POSITION/POSTURE
Lie down with lower back on mat.
Lift legs, bending knees slightly. Move
chest towards legs. Tense abdominals
and tilt pelvis
TENSION
Abdominals and lower torso
VARIATIONS
Bounce lightly, perform dynamically
Equipment shown in illustration might vary from actual unit. Exercise application remains the same.
Summary of Contents for POWER VIBE 250
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