T-Zone VT-8, Руководство пользователя

Страница: 14 / 16

Calves
- Legs straight
- Raise Heels
(Strength)
Stand on toes;
move slowly up & down
while maintaining
straight legs
Quadriceps
- Feet wide, turned lightly out
- Push buttocks out
- Keep shoulders back
Quadriceps
- Place one leg backward
- Knee sits lightly behind heel
VAR: Static or Dynamic
Gluteals/Hamstrings
- Bend knees, dig heels in
- Squeeze buttocks & hamstrings
VAR: Heels of flat feet
Chest/Triceps
- Hands wide on plate
- Push chest down/up
VAR: Knees or on toes
Triceps/Chest
- Hands in close to body
- Push chest down/up
VAR: Static/Dynamic or Pulse
Chest
- Point elbows out, hold ring
- Squeeze ring together
VAR: Dynamic fast or slow
Biceps
- Shoulders back, stomach in
- Squeeze band to the biceps
- Keep knees lightly bent
Upper Abdominals
- Elbows on plate, lift buttocks in air
- Keep stomach in
& back straight
Slow Dynamic
Slow Dynamic
Slow Dynamic
Slow Dynamic
Slow Dynamic
Slow Dynamic
Slow Dynamic
Slow Dynamic
Slow Dynamic
No deeper than 90 deg at knee;
if pain in knee occurs, raise
gluteal higher; keep hands free;
use with or without ring
No deeper than 90 deg at knee;
if pain in knee occurs, raise
gluteal higher; repeat
both sides
Dig heels into plate; raise
buttocks off ground without
resting back to floor; repeat
both sides
Practise on knees
for 1-3 weeks; keep elbows in
line with body
Not advised for those
who experience shoulder or
wrist problems
(use Tricep Kick Back)
Slow controlled movement
through whole motion;
maintain tension on tring
Slow controlled movement
through whole motion;
maintain tension on band
Drop knees to floor if
back pain is felt
Keep slow and controlled
movements; maintain
tension & cease if
back pain occurs
Maintain tension on
stomach; lift feet and hold;
cease if back pain occurs
Maintain short
movements; don’t fully
extend arms & use lighter
weights or none at all
Top leg remains static; kick
heel to buttocks; touching
ground each rep; cease
if pain occurs
Flex to feel stretch in
back of legs
Flex to feel stretch
in gluteal area &
outside thigh
Relax legs on plate
Relax legs on plate
Abdominals
- Sit toward the back of the plate
- Holding bands, push
chest forward
Abdominals
- Sit facing outwards
- Lean backwards and raise
knees up to raise feet
Shoulders/Abs/Biceps/Forearms
- Push shoulders back,
- elbows tucked into the body
- Place feet parallel, facing outwards
Quadriceps/Glutes/Hamstrings
- One foot on plate, keeping most
of weight on that leg
- Kick heel of other foot to buttocks
Hamstrings
- Stand at front of plate,
legs straight
- Roll body down to touch toes
Buttocks
- Sit on edge of plate
- Place ankle above knee,
lean towards floor
Calves
- Lay off the plate
- Place calves on plate
Quadriceps/Lower Abdominals
- Lay on the plate
- Elbows on floor
Pulse / Static