Skandika Fitness Studio Vibration Plate 700, Инструкция по сборке и руководство пользователя

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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 kneeing position.
A 12 Standing Abdominals
Stand in the centre of the Vibration Plate, feet shoulder width apart. Holding the railing at
chest height. Keeping your back straight and legs slightly bent, push your upper torso down.
Immediately you will begin to feel tension in your abdominal muscles. To vary the exercise,
simply bend your arms further, or move your pelvis forward.
A 13 Lateral Abdominals
With one foot directly behind the other, place one elbow on the Vibration Plate and lean
sideway. Keeping your head, torso and legs straight, push your shoulder down and tighten
your torso simultaneously. This exercise works the lateral abdomen. To add variation, try to
push 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 plat
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form. This exercise will strengthen chest, shoulder muscles and triceps. For variation, try to
straighten your legs and lift your legs, one at a time.
A 15 Abdominal Crunch
Place a pillow under your back, raise your legs and place your hands under your head for sup-
port, 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, twist your torso and legs from side to side, or
balance on your sit bones in a V position.
EXERCISE IMAGES