Training With The Vibration Plate - SPORTSTECH VP400 Manuel

TRAINING WITH THE VIBRATION PLATE

Crouched position
Get stand on the vibration plate in shoulder width. Tighten your leg
muscles lightly, hold your back upright and bend your knees and
upper body slightly forward. A slight tension in the back, the front thigh
muscles and the gluteal muscles should now be noticeable.
Back Arch
Lay down on your back and stand with your legs
bent, both feet on the plate. Now lift your lower
body up until it forms a line with the thighs. Tighten
the abdominal and gluteal muscles and pull your
feet alternately towards the buttocks.
Lunge
Place one foot in the middle of the plate. Use the other leg to make a
large, stretched step backwards on the floor. Keep your back stretched
and your upper body relaxed while your front leg stands firmly on the
plate and you tighten your leg muscles. Now you should feel a tension
in the entire area of the thigh and buttocks muscles.
Back Area Exercise
Stand with both legs on the plate. Bend your upper body slightly and tense
the abdominal muscles. Hold the grip ends of both ligaments in your hands
with the thumbs pointing out and pull the elbows up.
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