Freemotion i Tonic, Руководство пользователя

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28
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.
Sit sideways on platform,
drop outside leg, and bring
knee to the floor. Place in-
side leg on platform,
slightly bent. Bend forward at the waist, press start
button on frame, and
maintain controlled breath-
ing while holding position.
Repeat with other leg.
HAMSTRING
STRETCH
Hz:
35
Amplitude:
L
Time:
60 seconds
Rest:
60 seconds
Reps:
1
Movement:
Static
Place mat on platform.
Facing one side to plat-
form, kneel on platform
with inside leg. Place out-
side leg forward in lunge
position, both legs bent to 90 degrees. Engage abs,
press Start, and maintain
controlled breathing while
holding position. Repeat
with other leg.
HIP STRETCH
Hz:
35
Amplitude:
L
Time:
60 seconds
Rest:
60 seconds
Reps:
1
Movement:
Static
Stand on platform side-
ways with inside foot in
center of platform. Bend
knee of inside leg to 130-
degree squat. Hold other
foot off platform in front for
balance. Engage abs. Press Start and maintain
controlled breathing while
holding position. For dy-
namic exercise, lower to
90-degree squat and ex-
tend slowly.
SINGLE LEG SQUAT
Hz:
35
Amplitude:
L
Time:
45 seconds
Rest:
45 seconds
Reps:
1
Movement:
Dynamic
GLUTE STRETCH
Hz: 35
Amplitude: L
Time: 45 seconds
Rest: 45 seconds
Reps: 1
Movement: Static
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.
CALF MASSAGE
Hz:
50/M
Amplitude:
L
Time:
60 seconds
Rest:
60 seconds
Reps:
1
Movement:
Static
WEEK 6