Freemotion i Tonic, Руководство пользователя

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14
WEEK 1
Stand on floor facing plat-
form. Adjust straps to
elbow height. With feet
hip-width apart, stand in a
130-degree squat. Engage
abs and maintain a neutral
spine. With a strap in each hand, palms face up, arms
bent to 90 degrees, and
elbows close to sides, pull
straps toward shoulders.
Press Start and maintain
controlled breathing while
holding position.
Place mat on platform.
Face platform. Place fore-
arms on platform, elbows
shoulder-width apart.
Maintain contact with plat-
form and grip lower portion
of frame. With feet on floor, elevate hips, bending
70 degrees at waist. Rise
on toes and engage abs.
Press start button on
frame and maintain con-
trolled breathing while
holding position.
Place mat on platform. Sit
on platform edge facing
away from vibration plat-
form with legs extended,
heels on floor. Press start
button on frame, shift body
off platform, and lower until elbows are bent 90
degrees. Maintain con-
trolled breathing while
holding position. For dy-
namic exercise, slowly
lower body and return to
start position.
Stand on platform, facing
away from vibration plat-
form, feet hip-width apart,
knees slightly bent. Push
Start button and slowly
bend forward at the waist, extending hands to feet,
relaxing head and chin into
chest. Maintain controlled
breathing while holding po-
sition.
Place mat on platform. Lie
on floor in front of vibration
platform with calves rest-
ing flat on platform. Press start button on frame and
maintain controlled breath-
ing while holding position.
BICEPS CURL
Hz:
30
Amplitude:
L
Time:
30 seconds
Rest:
30 seconds
Reps:
1
Movement:
Static
ABS BRIDGE
Hz:
30
Amplitude:
L
Time:
30 seconds
Rest:
30 seconds
Reps:
1
Movement:
Static
TRICEPS DIP
Hz: 30
Amplitude: L
Time: 30 seconds
Rest: 30 seconds
Reps: 1
Movement: Static
HAMSTRING
STRETCH
Hz:
35
Amplitude:
L
Time:
30 seconds
Rest:
30 seconds
Reps:
1
Movement:
Static
CALF MASSAGE
Hz: 50/M
Amplitude: L
Time: 30 seconds
Rest: 30 seconds
Reps: 1
Movement: Static