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14
A 06 Triceps Dip
Facing away fro m the Vibration plate, firmly grip the edge and
push upwards. Now bend the arms slightly and lower the hips
toward the plate, squeezing the shoulder blades together. You
should feel the tension in your upper arms and shoulders. For
variation, repeat the exercise with your legs straight.
A 07 Biceps Curl
Position your toes slightly under the edge of the unit for support
and hold the straps tightly at waist height. Knees should be slightly
bent, back and wrists kept straight. Pull your arms upward. You
should feel tension in the shoulders and biceps.
A 08 Bent Over Pull
Stand in front of the Vibration plate. Pull the belts upward on the
side of your body. Push your chest out and shoulder-blades
together. Pull your arms backwards in a smooth motion and you
should feel tension in your upper back and shoulder area.
A 09 Front Raise
Stand in front of the Vibration plate, legs shoulder width apart and
raise both arms horizontally in front of your torso. Keping your
back straight and abdomen strong, pull the straps upward. For
variation, perform the same exercise from a standing position on
the Vibration plate.
A 10 Shoulder Press
Position the body in a horizontal line parallel with the Vibration
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 Vibration plate, then return to
the starting position. This exercise is perfect for shoulders and
upper arms.
Содержание 2143
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