Insportline Sunflower IN 2142, Руководство пользователя

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EXERCISE INSTRUCTIONS
A/ Strength
A01 SQUAT
Stand on the Power-Plate with feet shoulder width apart. Keeping
the back straight and knees slightly bent, gently squeeze the leg
muscles. You should feel tension in your quadriceps, buttocks and
back.
A 02 Deep Squat
Stand on the Power-Plate with feet flat and shoulder width apart.
Keeping the knees directly above the feet at a 100 degree angle,
gently bend the legs and squeeze the leg muscles. Keeping the
back straight, bend the upper body forward. This exercise aims to
strengthen the back, buttocks and legs.
A 03 Wide Stance Squat
Stand on the Power-Plate with legs wide apart and toes turned
outward. Keeping the knees directly above the feet at a 100 degree
angle, gently bend the legs. You should feel tension in the back,
buttocks, quadriceps and inner thigh area.
A 04 Lunge
Place one foot in the middle of the Power-Plate and step back with
the other planting it firmly on the ground behind. Keeping the back
straight and the knees directly above the toes, squeeze the leg
muscles. You should feel tension in the hamstrings, quadriceps
and buttocks.
A 05 Calves
Standing in the centre of the Power-Plate, rise up on to the balls of
the feet. Keeping your back straight and abdomen tight, you should
begin to feel tension in your calf muscles. To add variation to the
exercise, try bending your knees to 90 degrees.