Basic Position On The Plate; Basic Training - Skandika Fitness Home Vibration Plate 300 Instructions De Montage Et Mode D'emploi

BASIC TRAINING

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/muscles are worked and tired
P: Power training
28
S: Stretching M: Massaging
P | 01: SQUAT
Place your feet on the plate and position them
hip-wide apart from each other. Keep your back
straight, bend your knees slightly and lean forward
just a little while tightening your leg muscles. Now
squat. You should feel tension in your quadriceps,
your gluteal muscle and back.
P | 02: LUNGE
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 muscles. Keep
your back straight.
You should feel tension in your hamstrings, your
quadriceps and your gluteal muscle.
P | 03: TRICEP DIPS
Turn away from the plate and firmly position your
hands on the front corners of the plate. Push your-
self up and lower yourself by bending the elbows.
Squeeze your shoulder blades together during the
exercise. You should feel tension in your upper
arms and shoulders. Variation: stretch your legs
for a more advanced workout.