Manual Joy Sport Viper 2 trilplaat (page 44 of 50) (English, German, Dutch)

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A 05 Calves

Standing in the centre of the Power-Plate, rise up on to the

balls of the feet. Keeping your back straight and abdomen

tight, you should begin to feel tension in your calf muscles.

To add variation to the exercise, try bending your knees to

90 degrees.

A 06 Triceps Dip

Facing away from the Power-Plate, firmly grip the edge

and push upwards. Now bend the arms slightly and lower

the hips toward the plate, squeezing the shoulder blades

together. You should feel the tension in your upper arms

and shoulders. For variation, repeat the exercise with your

legs straight.

A 07 Biceps Curl

Position your toes slightly under the edge of the unit for

support and hold the straps tightly at waist height. Knees

should be slightly bent, back and wrists kept straight. Pull

your arms upward. You should feel tension in the shoulders

and biceps.

A 08 Bent Over Pull

Stand in front of the Power-Plate. Pull the belts upward on

the side of your body. Push your chest out and

shoulder-blades together. Pull your arms backwards in a

smooth motion and you should feel tension in your upper

back and shoulder area.

A 09 Front Raise

Stand in front of the Power-Plate, legs shoulder width apart

and raise both arms horizontally in front of your torso.

Keeping your back straight and abdomen strong, pull the

straps upward. For variation, perform the same exercise

from a standing position on the Power-Plate.

- 8 -

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Joy Sport Viper 2 trilplaat Manual

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