T-Zone VT-8, Руководство пользователя

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Calves
- Legs straight
- Raise Heels
(Strength)
Stand on toes;
don’t pulse
Keep slow and controlled
movement
Drop knees to floor
if back pain is felt
Dig heels into plate;
raise buttocks off ground
without resting back
to floor
Keep slow and controlled
movements; maintain
tension & cease if back
pain occurs
Flex to feel stretch in
back of legs
Feel stretch in buttocks;
to increase pull knee
further backward
Slow Dynamic Slow Dynamic
Slow Dynamic
Slow Dynamic
Slow Dynamic
Slow Dynamic
Slow Dynamic
Slow Dynamic
Slow Dynamic
Quadriceps
- Feet wide, turned lightly out
- Push buttocks out
- Keep shoulders back
No deeper than 90 deg at knee;
if pain in knee occurs, raise
gluteal higher
No deeper than 90 deg at knee;
if pain in knee occurs, raise
gluteal higher
No deeper than 90 deg at knee;
if pain in pelvic area occurs,
raise gluteal higher
No deeper than 90 deg at knee;
if pain in knee occurs, raise
gluteal higher
Quadriceps
- Feet close, bend knees
- Push buttocks out
Quadriceps
- Feet close, bend knees
- Squeezing adductor ring in
and out holding tension
Gluteals/Hamstrings/Quadriceps
- One foot on plate, lightly bent
- Body straight, drop buttocks
- Knee down
Triceps
- Hands on the edge of plate
- Buttocks off/dipping up/down
- Slow controlled movement
Chest/Triceps
- Hands wide on plate
- Pushing chest down/up
VAR: On knees or toes
Biceps
- Shoulders back, stomach in
- Squeeze band to the biceps
- Keep knees lightly bent
Shoulders
- Shoulders back, stomach in
- Elbows raising up
Not advised for those
who experience shoulder or
wrist problems
(use Tricep Kick-Back)
Practise on knees for 1-3
weeks; keep elbows in line
with body
Slow controlled movement
through whole motion;
maintain tension on band
Slow and controlled
movement; keep elbows in
line with body
Pulse / Static
Upper & Middle Back
- Straight back, shoulders down
- Pull elbows back, squeezing
shoulders blades together
Upper Abdominals
- Elbows on plate, lift buttocks in air
- keep stomach in &
back straight
Gluteals/Hamstrings
- Bend knee, keep feet flat
- Squeeze buttocks, lifting pelvis
VAR: Dynamic
Abdominals
- Sit toward the back of the plate
- Holding bands,
push chest forward
Hamstrings
- Stand at front of plate,
legs straight
- Roll body down to touch toes
Gluteals
- Sit back, straighten on leg bend
other/twist/pull knee to body
Calves
- Lay off the plate
- Place calves on plate
Quadriceps/Lower Abdominals
- Lay on the plate
- Elbows on floor
Relax legs on plate
Relax legs on plate