Back (relaxation)
Sit on the foot plate with legs apart. Arch your back forward
and relax.
Foot and Lower Leg (relaxation)
Sit on a chair and place feet on the foot plate.
Lunge, Overhead Press (strength)
Take up the lunge position.
Hold the hand straps with fists facing outwards, hold
them up in front of you with arms straight.
This exercise will strengthen hamstrings, quadriceps,
buttocks, shoulders, deltoids and trapeziums.
Upright Row with Squat (strength)
Shorten the hand straps if necessary.
Take up the shallow squat position.
Hold the hand straps at chest level with the palms of your
hand facing downwards.
This exercise will strengthen quadriceps, buttocks, back
and shoulders.
Exercises
There are three elements to Whole Body Vibration (WBV) training; strength, stretch and massage.
Most workouts provide a combination of these.
Place a towel over the base when taking up any position other than standing. Feet on the foot plate,
shoulder width apart.
Bicep Curl, Partial Squat (strength)
Take up the Shallow Squat position.
Hold the Hand Straps at Ab level with palms facing
upwards.
This exercise will strengthen quadriceps, buttocks, back
and biceps.
Quadriceps Stretch (stretch)
Kneel on the foot plate - keeping the foot off the floor.
Have the upper body and back straight, tense your
abdominal muscles. Push your pelvis forward.
Inner Thigh Stretch (stretch)
With your legs wide apart, place one foot on the base and
the other on the floor. Bend the leg while keeping the
other leg straight. Keeping the upper body straight, lower
your buttocks towards the floor.
Lie with both calves resting on the foot plate, toes
pointing upwards. This is a wonderful invigorating
massage.
Quadriceps Massage (massage)
Lie face down on the floor with thighs on the foot plate.
Keep your lower legs slightly bent. Keep your back straight
and abdomen engaged.
Exercises
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