Basic Position On The Plate; Basic Training - Skandika Fitness Studio Vibration Plate PRO 2350 Aufbau- Und Bedienungsanleitung

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/musc-
les are worked and tired.
P: Power training S: Stretching M: Massaging
P | 01: SQUAT
Place your feet on the plate and position them
shoulder-wide apart from each other. Keep your
back straight, bend your knees slightly and lean
forward just a little while tightening your leg mu-
scles. Now squat. You should feel tension in
your quadriceps, your gluteal muscle and back.
P | 02: WIDE SQUAT
Place your feet on the plate and position
them hip-wide apart from each other with the
tips pointing slightly outward. Keep your back
straight, bend your knees slightly and lean for-
ward just a little while tightening your leg musc-
les. Now squat. You should feel tension in your
quadriceps, your gluteal muscle, back and in-
ner thighs.
P | 03: 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 musc-
les. Keep your back straight.
You should feel tension in your hamstrings,
your quadriceps and your gluteal muscle.

BASIC TRAINING

Prog. P2-01
Prog. P2-01
Prog. P2-02
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