Maxxus LifePlate 4.0, Руководство по обучению

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17
0 4.
Training Manual
ENG
A10 Forearm Stand
Stomach and lower back muscles
Start Position:
Rest your lower arms on the device with
legs stretched out apart in line with your
hips behind you with your toes resting on
the fl oor. Core engaged and tensioned
body.
Variations:
1. Hold this position
A11 Down Dog Stand
Shoulder, back, stomach, triceps muscles
Start Position:
Facing down, place hands shoulder
width apart on device. Stretch legs out
straight behind you with feet together.
Arms straight with back straight and core
engaged.
Variations:
1. Hold this position
2. Pull heels down to touch the fl oor
A12 Back Stretch
Lower back and leg muscles
Start Position:
Stand on device with feet hip-width apart,
knees bent, upper body leaning forwards
and bottom raised and slightly arched
back. Hands held on each side of your
head.
Variations:
1. Hold this position
2. Slightly raise and lower your upper body
A13 Back Stretch, dynamic
Lower back and leg muscles
Start Position:
Stand on device with feet hip-width apart,
knees bent, upper body leaning forwards
and with slightly arched back. Arms raised
at shoulder height out to the front with
hands clasped together.
Variations:
1. Turn upper body slowly from right to
left.
A14 Rowing
Back muscles
Start Position:
Hold onto the handles and stand in front of
the device with knees bent, back straight
and bottom pushed slightly out backwards.
Engage core and keep shoulders back.
Pull backwards on the handles with your
elbows held closely to your sides.
Variations:
1. Hold this position
2. Move hands forwards and backwards
from the device
A15 Lateral Shoulder Raise
Lateral shoulder muscles
Start Position:
Stand on device with feet hip-width
apart. Knees slightly bent. Hold on to the
handles with arms raised out to the sides.
Open chest keeping shoulders low and
tensioned.
Variations:
1. Hold this position
2. Keep arms outstretched and lower
and raise them slowly towards the
device.