7817-13
EXERCISE PROGRAM
PUSH UP
POSITION/POSTURE
Hands shoulder width apart, head,
legs and back in a straight line. Push
hands towards plate
TENSION
Shoulders, chest, upper arms
VARIATIONS
Bounce lightly, perform dynamically.
Keep arms straight
LATERAL ABDOMINALS
POSITION/POSTURE
Elbow in middle of plate, feet posi-
tioned one behind the other. Keep
head, torso and legs in straight line.
Do not shrug shoulders.
TENSION
Tense lower abs
VARIATIONS
Change sides, push hip upwards
SIDE CRUNCH
POSITION/POSTURE
Rest hip on plate. Grip handle bar
lifting both feet to a parallel position.
TENSION
Obliques, abdominals
VARIATIONS
Alternate sides, lift feet higher
ABDUCTOR MASSAGE
POSITION/POSTURE
Lie lenghtwise on plate, resting entire
side of leg on the plate. Support
upper body with arm. Keep back
straight and relaxed.
TENSION
None
VARIATIONS
Alternate sides
PELVIS BRIDGE
POSITION/POSTURE
Feet flat, hip width apart, bend knees
90º, keeping back straight. Pull heels
towards upper body.
TENSION
Hip flexors and buttocks muscles
VARIATIONS
Perform on one leg or dynamically
TRICEP DIP
POSITION/POSTURE
Place hands on edge of plate, shoul-
der width apart. Keep back straight,
bending elbows slightly.
TENSION
Shoulders, arms, upper torso
VARIATIONS
Extend legs straight forward
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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