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Horizon Fitness V2000 Manual

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EXERCISE INSTRUCTIONS
A / Strength A / Strength
A 12 Standing Abdominals
Stand in the center of the vibration plate, feet shoulder width apart,
holding the railing at chest height. Keeping the back straight and legs
slightly bent, push your upper torso down. Immediately you’ll begin to
feel tension in your abdominal muscles. To vary the exercise simply
bend your arms further.
A 17 Lateral Raise
Stand in front of the Vibration Plate and hold the belts at the height of
your shoulders. Arms must be stretched out, palms towards the floor,
push your arms upward in order to stretch the belts. Contract the
abdominals. Keep the position.
II version: you can perform the same exercise by stepping on the VP
in a squat position so that you can train arms and legs.
A 13a Lateral Abdominals Right
With left foot directly behind the other, place one elbow on the vibration
plate and lean sideways. Keeping your head, torso and legs straight,
push your shoulders down and tighten your torso simultaneously. This
exercise works the lateral abdomen. To add variation try pushing your
hips upward at the same time!
A 18a Femoral Biceps Right
Lie in front of the unit with arms along your side on the ground, put
your right heel on the base while the other leg cross your knee.
A 13b Lateral Abdominals Left
With right foot directly behind the other, place one elbow on the
vibration plate and lean sideways. Keeping your head, torso and
legs straight, push your shoulders down and tighten your torso
simultaneously. This exercise works the lateral abdomen. To add
variation try pushing your hips upward at the same time!
A 18b Femoral Biceps Left
Lie in front of the unit with arms along your side on the ground, put
your left heel on the base while the other leg cross your knee.
A 14 Push Up
Kneel in front of the vibration plate, placing hands on the plate
shoulder width apart with fingers facing inward. With a straight back
and strong abdomen, push off the vibration plate platform. This
exercise will strengthen chest, shoulder muscles and triceps. For
variation, try straightening your legs and lifting your knees.
A 19 Gluteus
Starting from the supine position on the floor or on a step, in front of
the VP with your feet on the base, arms stretched along your hips,
push your pelvis upward lifting it up and contracting the gluteus. Keep
this position.
A 15 Abdominal Crunch
Sit across the vibration plate, slightly rise your torso and legs
forming an angle of 90°. Keep the position squeezing the abdominal
throughout the training.
A 20 Power Squat
Get into a squat position on the Plate gripping the two straps in your
hands. Bend your knees and stretch them not completely.
Keep hold on the initial position.
A 16 Lattisimus Dip
Place the handles on the mat shoulder width apart. Keeping wrists
and forearms straight. It is important to keep the hips straight and
to push the shoulders downward. This exercise promotes muscular
arms, shoulders and abdomen. Try doing the same exercise but this
time keep your legs straight.
A 21 Adductor
Stand on the Plate with your knees bend at 120° holding a ball
between your legs. Your arms can be stretched ahead or you can
place them on the handlebar.
… 13 …


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