Freemotion i Tonic, Руководство пользователя

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17
E
XERCISE
G
UIDELINES WEEK 3
Stand on floor facing vi-
bration platform, feet hip-
width apart. Engage abs.
Press Start and slowly
step forward onto platform.
Follow with second foot. Step down with lead foot
and follow with second
foot. Alternate stepping
and maintain controlled
breathing.
Stand on platform, feet
hip-width apart in 130-de-
gree squat. Engage abs
and maintain neutral head
and spine. Press Start and maintain controlled breath-
ing while holding position.
For dynamic exercise, ex-
tend upward and slowly
lower to squat position.
Stand on platform, feet
hip-width apart in 130-de-
gree squat. Rise up on
toes, engage abs, and
maintain neutral head and spine. Press Start and
maintain controlled breath-
ing while holding position.
For dynamic exercise, rise
to toes and lower slowly.
Place mat on platform.
Face vibration platform,
hands on platform shoul-
der-width apart. Extend to
plank position on toes,
chest over hands, arms
extended, maintaining a
straight spine and engag- ing abs. Press start button
on frame and maintain
controlled breathing while
holding position. For dy-
namic exercise, slowly
lower body and return to
start position.
Place mat on platform. Sit
on platform facing side-
ways, engage abs, and lift
feet off floor. Bend knees
and cross hands over
chest. Press start button on frame and maintain
controlled breathing while
holding position. For dy-
namic exercise, slowly
lower upper body and re-
turn to start position.
STEP UP/STEP DOWN
Hz:
30
Amplitude:
L
Time:
45 seconds
Rest:
45 seconds
Reps:
1
Movement:
Dynamic
SQUAT
Hz:
30
Amplitude:
L
Time:
45 seconds
Rest:
45 seconds
Reps:
1
Movement:
Dynamic
CALF RAISE
Hz: 30
Amplitude: L
Time: 45 seconds
Rest: 45 seconds
Reps: 1
Movement: Static
PUSH UP
Hz: 30
Amplitude: L
Time: 45 seconds
Rest: 45 seconds
Reps: 1
Movement: Dynamic
CRUNCH
Hz: 30
Amplitude: L
Time: 45 seconds
Rest: 45 seconds
Reps: 1
Movement: Dynamic