Pro-Form PFICVU39607.0, Руководство пользователя

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7
EXERCISE DETAILS
CALF RAISE
※ Posture: place the feet in the middle of the plate
and lift the heels. Knees slighty bent, the back is
straight and the position is maintained while looking
straight ahead. Tense abdomen.
※ Affected area: tibialis and calves.
SQUAT (HORSEBACK RIDING POSITION)
※ Posture: place feet in the middle of the plate,
shoulder width apart. The knees bend approximately
80 degree (the user should be able to see the toes
and part of the feet). Back straight, maintain balance.
Keep weight mostly on forefoot.
※ Affected area: quadriceps, tibialis, and calves.
SINGLE LEG SQUAT
※ Posture: step on the plate with the main foot. Place
other foot along side the Vibration machine next to
it. One leg is held up as shown in the diagram (90
degree or more). Hold the handle bar to maintain
a straight chest and back. Maintain balance, chin
slightly tilted upward.
※ Affected area: quadriceps.
BICEPS CURL
※ Posture: step on the plate, hold the rope and main -
tain the tension of the arms. Bend the knees and the
hip slightly. Maintain the back straight and the head
is tilted upward.
※ Affected area: trapezius, biceps, forearms, quadri -
ceps, and tibialis
LATERAL SIDE RAISE
※ Posture: hold the rope, and lift the arms slightly.
The knees are bent 20~30 degree. Tension is placed
on the hip and the abdomen.
※ Affected area: trapezius, deltoids, tibialis, and
calves.
PRESS UP
※ Posture: place hands in the middle of the plate at
shoulder width. Keep legs and knees straight. Bend
elbows about 90 degree, and retract to the starting
postion.
※ Affected area: deltoid, pectorals, forearms, and
triceps.
TRICEP DIPS
※ Posture: place hands in the middle of the plate at
shoulder width apart. The fingers point away from
the user. Hold the feet near the machine, lift the
heels, sustain the body with only the feet and the
arms.
※ Affected area: trapezius, deltoids, forearms, triceps
and pectorals.
CRUNCH SIT
※ Posture: place a small mat or towel on the plate
and sit on the plate. Lift the legs (together and slight-
ly bent), move upper body toward the knees as they
come up (you could put feet on step at hip width).
※ Affected area: abdominal.
PELVIS STABILIzATION
※ Posture: place a mat on the floor. Place the toes
on the plate, and keep feet together. Hold the body
in a straight position.
※ Affected area: abdominals.
ABDOMINAL BEND
※ Posture: Sit on the plate, both hands backward
and hold the plate to maintain body balance. Legs
bend up about 45degree angle.
※ Affected area: abdominal.
HIP MASSAGE
※ Posture: Face to the machine. Put a mat or towel
on the plate, sit on it and place each leg on either
side of the machine. Hold the handlebar. Keep the
back straight.
※ Affected area: Gluteus Maximus
SHOULDER PRESS
※ Place both hands on the middle of the plate, shoul -
der width apart, with the fingers pointing away from
the user. The feet are held near the machine, sus -
taining the body with only the feet and the arms.
※ Affected area: Pectoralis Major.
SIDE LUNGE
※ Posture: keep the back straight and pressure is
Place one foot on the middle of the plate, hold the
handlebar and bend the knees approximately 60-
90degrees. Maintain the back straight. Balance is
maintained in this position, chin slightly titled upward.
※ Affected area: quadriceps.
FRONT RAISE
※ Posture: Place one foot on the middle of the plate,
hold the handlebar and bend the knees slightly.
Maintain the back straight. Balance is maintained in
this position, chin slightly titled upward.
※ Affected area: Lateral Deltoid