YV 20 Vibron
BH Fitness • 20155 Ellipse • Foothill Ranch • CA • 92610
www.bhnorthamerica.com • Phone 949-206-0330 • Fax 949-206-0350
15
A 09 Front Raise
Stand in front of the Power-Plate, legs shoulder width apart and
raise both arms horizontally in front of your torso. Keeping your
back straight and abdomen tense pull the straps upward. For
variation, perform the same exercise from a standing position
on the Power-Plate.
A 10 Shoulder Press
Position the body in a horizontal line parallel with the
Power-Plate. Hands should be shoulder width apart, legs and
back straight, head raised. Using slow and controlled
movements push your slightly bent arms toward the
Power-Plate, then return to the starting position. This exercise is
perfect for shoulders and upper arms.
A 11 Lower Abdominals
Brace yourself on your elbows and hold onto the front edge of the
Power-Plate. Now, with a straight back, pull your buttocks up
slowly as if you wanted to pull the Plate toward your feet. You
should feel tension in your abdominal region. To vary the routine,
perform the same exercise from a kneeling position.
A 12 Standing Abdominals
Stand in the center of the Power-Plate; feet shoulder width apart,
holding the railing at chest height. Keeping the back straight and
legs slightly bent push your upper torso down. Immediately you'll
begin to feel tension in your abdominal muscles. To vary the
exercise simply bend your arms further.
