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EXERCISE ILLUSTRATION
A/ Strength
A06 Triceps Dip
Facing away from the vibration plate, firmly grip the edge and push upwards. Now
bend the arms slightly and lower the hips toward the plate, squeezing the shoulder
blade together. You should feel the tension in your upper arms and shoulders. For
vibration, repeat the exercise with your legs straight.
A07 Pectorals
Facing to and keeping a proper distance from the vibration plate. Hold the bands put
your hands in front of your chest and backwards. You should feel the tension in your
pectorals and beck. For vibration, repeat the exercise
A08 Back
Keeping a broad shoulder stand and bend the knees slightly. Your upper body should
protrude slightly forward. Keep the shoulders back and pull the band as close to your
waist as possible. You should feel the tension in your entire back and shoulder.
A09 Shoulder
Facing to and keeping a proper distance from the vibration plate. Hold the bands
lightly and drag them upwards. You should feel tension in your entire shoulder.
Change the lengths of the bands according to your height.
A10 Shoulder Press
Position the body in a horizontal line parallel with the vibration plate. Hands should be
shoulder width apart, legs and back straight, head raised. Using slow and controlled
movement push your slight bend arms toward the vibration plate, then return to the
starting position. This exercise is perfect for shoulders and upper arms.
