Skandika Fitness home vibration plate 500 Bedienungsanleitung Seite 32

ADVANCED TRAINING
P | 09: SIDE SUPPORT, DIAGONAL ABDOMINAL MUSCLES, TORSO
Support yourself sideways with one arm stretched
out and placed on the plate. Lift up the other arm
and hold your position. Your arms and shoulders
should be all in line and your legs and feet parallel.
P | 10: SHOULDERBLADES (FRONT)
Put one foot on the floor. Lunge forward and put
the other foot on the centre of the plate. Adjust the
tapes so that your elbows are aligned with your
shoulders when the tapes are under tension. Pull
up (lift) the tapes with straight wrists and slightly
curved elbows.
P | 11: BACK
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 abdominal musc-
les. Pull the tapes up to your waist. Your elbows
should be at a 90 degree angle and your thumbs
facing forward. Now raise your elbows backwards.
Repeat the elbow lift.
P | 12: ENTIRE SHOULDER BLADES
Position yourself in front of the equipment with
your legs apart hip-wide and slightly bent. Slight-
ly lean forward with a straight back and hold the
tapes diagonally. Hold your abdominal muscles
while pulling the tapes apart.
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