Insportline Sunflower IN 2142, Руководство пользователя

Страница: 120 / 125

- 120 -
A 16 Lattisimus Dip
Place the handles on the mat shoulder width apart. Keeping wrists
and forearms straight, gently push off the handles. It is important to
keep the hips straight and to push the shoulders downward. This
exercise promotes muscular arms, shoulders and abdomen. Try
doing the same exercise but this time keep your legs straight.
B/ STRETCH
B 01 Hamstring Stretch
Position your body in a wide stance on the Power-Plate, buttocks
pushed backwards. Holding the handles, let your upper torso drop as
far forward as possible. This exercise will stretch the buttock and
hamstring muscle groups. Alternatively, stand up straight and let
your upper torso and arms drop forward.
B 02 Quadriceps Stretch
Place one shin on the Power-Plate - ensuring the foot remains off the
Plate! Keeping the upper body and back straight, tense your
stomach. By pushing your pelvis forward you'll be stretching your
quadriceps. Vary this exercise by pulling the rear leg forward.
B 03 Calf Stretch
Stand sideways on the Power-Plate, with one leg in front of the other
and toes facing forward. The front leg should be slightly bent, the
rear leg is straight. Push the heel of the rear leg down and you
should feel tension in your calves. To vary this exercise, keep your
back straight and push your pelvis forward.
B 04 Adductor Stretch
Stand sideways on the Power-Plate with your feet near the support
column. Place the outside foot on the floor close to the plate so legs
are apart. Bend the outside leg while keeping the other leg straight.
Keeping the upper body straight, lower your buttocks to the floor.
This exercise will stretch the insides of your thighs. Repeat on the
opposite side.