Skandika Fitness STUDIO VIBRATION PLATE PRO 2350, Инструкция по сборке и руководство пользователя

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Prog. P2-01
Prog. P2-01
Prog. P2-02
Basic position on the plate
1. Finding your position
2. Posture and body tension
3. Balance your position
ATTENTION:
Never exercise with fully extended joints!
Unless otherwise stated, hold the suggested position for a short period of time until your body/musc-
les are worked and tired.
P: Power training S: Stretching M: Massaging
BASIC TRAINING
Place your feet on the plate and position them
shoulder-wide apart from each other. Keep your
back straight, bend your knees slightly and lean
forward just a little while tightening your leg mu-
scles. Now squat. You should feel tension in
your quadriceps, your gluteal muscle and back.
P | 01: SQUAT
Place your feet on the plate and position
them hip-wide apart from each other with the
tips pointing slightly outward. Keep your back
straight, bend your knees slightly and lean for-
ward just a little while tightening your leg musc-
les. Now squat. You should feel tension in your
quadriceps, your gluteal muscle, back and in-
ner thighs.
P | 02: WIDE SQUAT
Put one foot on the floor. Lunge forward and
put the other foot on the centre of the plate. Put
weight on that foot and tighten your leg musc-
les. Keep your back straight.
You should feel tension in your hamstrings,
your quadriceps and your gluteal muscle.
P | 03: LUNGE