Citysports CS-600 Bedienungsanleitung Seite 21

Pelvic exercise Training site:
• Hip, lower back, thigh muscles
Training posture:
• Lay on the ground with your legs bent and your feet placed on the shaker of
the fat-removing machine, with your hands flat near your body and your
palms against the floor.
• Lift your toes and focus on your heels.
• Rest your shoulders on the floor.
• Put your hips and back so that your upper body and thighs are aligned.
• Tighten abdominal and hip muscles.
Training time:
• Static: Two cycles. Hold this position for 15-30 seconds each time, take a break for 20-30 seconds, and
try to maintain this position again.
• Dynamic: Slowly lower the upper body and hips to the ground, and then push the upper body and hips
up again.
Two cycles of dynamic training, repeating the above actions a total of 10 times, while using vibration
levels of medium fitness difficulty, each allow 30 seconds to rest between cycles.
Sideways exercise Training site:
• Muscles, abdominal side muscles, arms
Training posture:
• Place the right forearm on the vibration board of the fat-removal machine, with the body lying on its
side, use the right forearm to support the entire body, with the elbows straight and placed directly
under the shoulders, with your feet together.
• Raise your hips so that your upper body and legs are aligned.
• Tighten abdominal and hip muscles.
Training time:
• The total duration is one minute. Hold this position for 15-30 seconds at a time, then use your other
hand to exercise.
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