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15
A 11 Lower Abdominals
Brace yourself on your elbows and hold onto the front edge of the
Vibration plate. Now, with a straight back, pull your buttocks up
slowly as if you wanted to pull the Plate toward your feet. You
should feel tension in your abdominal region. To vary the routine,
perform the same exercise from a kneeling position.
A 12 Standing Abdominals
Stand in the center of the Vibration plate, feet shoulder width apart,
holding the railing at chest height. Keeping the back straight and
legs slightly bent, push your upper torso down. Immediately you'll
begin to feel tension in your abdo minal muscles. To vary the
exercise simply bend your arms further.
A 13 Lateral Abdominals
With one foot directly behind the other, place one elbow on the
Vibration plate and lean sideways. Keeping your head, torso and
legs straight, push your shoulders down and tighten your torso
simultaneously. This exercise works the lateral abdomen. To add
variation try pushing your hips upward at the same time!
A 14 Push Up
Kneel in front of the Vibration plate, placing hands on the plate
shoulder width apart with fingers facing inward. With a straight
back and strong abdomen, push off the Vibration plate platform.
This exercise will strengthen chest, shoulder muscles and triceps.
For variation, try straightening your legs and lifting your knees.
A 15 Abdominal Crunch
Place a pillow under the small of your back, raise your legs and
place your hands under your head for support making sure to keep
your elbows parallel with the floor. Crunch your upper body toward
your legs and feel the tension in the abdominals. Ensure your
buttocks and lower back do not lose contact with the mat. To vary
the routine, place your feet on the step.
Содержание 2143
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