EXERCISE INSTRUCTIONS
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A / Strength
A01 SQUAT
Stand on the Vibration Plate with feet shoulder width apart. Keep the
back straight and knees slightly bent, and squeeze the leg muscles
gently. You should feel tension in your quadriceps, buttocks and back.
A 02 Deep Squat
Stand on the Vibration Plate with feet flat and shoulder width apart.
Keep the knees directly above the feet at a 100 degree angle, gently
bend the legs and squeeze the leg muscles. Keep the back straight,
bend the upper body forward. This exercise aims to strengthen the
back, buttocks and legs.
A 03 Wide Stance Squat
Stand on the Vibration Plate with legs wide apart and toes turned
outward. Keep the knees directly above the feet at a 100 degree
angle, gently bend the legs. You should feel tension in the back,
buttocks, quadriceps and inner thigh area.
A 04a Lunge left
Place right foot in the middle of the Vibration Plate and step back with
the other, planting it firmly on the ground behind. Keep the back
straight and the knees directly above the toes, squeeze the leg
muscles. You should feel tension in the hamstrings, quadriceps and
buttocks.
A 04b Lunge right
Place right foot in the middle of the Vibration Plate and step back
with the other, planting it firmly on the ground behind. Keep the back
straight and the knees directly above the toes, squeeze the leg
muscles. You should feel tension in the hamstrings, quadriceps and
buttocks.
A 05 Calves
Standing in the centre of the Vibration Plate, rise up on to the balls of
the feet. Keep your back straight and abdomen tight, you should
begin to feel tension in your calf muscles. To add variation to the
exercise, try to bend your knees to 90 degrees.
A / Strength
A 06 Triceps Dip
Facing away from the Vibration Plate, grip the edge and push
upwards firmly. Now bend the arms slightly and lower the hips toward
the plate, squeezing the shoulder blades together. You should feel the
tension in your upper arms and shoulders. For variation, repeat the
exercise with your legs straight.
A 07 Biceps
Stand on the Vibration Plate with your knees slightly bent and joined.
Keeping a towel behind your thighs, grasp the edges, squeeze the
biceps with the elbows close to your hips. You should feel tension in
the biceps.
A 08 Bent Over PullSquat
Place right foot in the middle of Vibration Plate with a towel under it
and step back with the other planting if firmly on the ground behind.
Grasp the edges of the towel and pull it upward, push your elbows back.
A 09 Shoulder Press
Position the body in a horizontal line parallel with the Vibration Plate.
Hands should be shoulder width apart, legs and back straight, head
raised. Using slow and controlled movements push your slightly bent
arms toward the Vibration Plate, then return to the starting position.
This exercise is perfect for shoulders and upper arms.
A 10 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 kneeling position.
A 11 Standing Abdominals
Stand in the center of the Vibration Plate, feet shoulder width apart,
holding the railing at chest height. Keep the back straight and legs
slightly bent, push your upper torso down. Immediately you'll begin to
feel tension in your abdominal muscles. To vary the exercise simply
bend your arms further.
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