Manual Joy Sport Viper 2 trilplaat (page 45 of 50) (English, German, Dutch)

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A 10 Shoulder Press

Position the body in a horizontal line parallel with the

Power-Plate. Hands should be shoulder width apart, legs

and back straight, head raised. Using slow and controlled

movements push your slightly bent arms toward the

Power-Plate, then return to the starting position. This

exercise is perfect for shoulders and upper arms.

A 11 Lower Abdominals

Brace yourself on your elbows and hold onto the front edge

of the Power-Plate. Now, with a straight back, pull your

buttocks up slowly as if you wanted to pull the Plate toward

your feet. You should feel tension in your abdominal region.

To vary the routine, perform the same exercise from a

kneeling position.

A 12 Standing Abdominals

Stand in the center of the Power-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 13 Lateral Abdominals

With one foot directly behind the other, place one elbow on

the Power-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 14 Push Up

Kneel in front of the Power-Plate, placing hands on the plate

shoulder width apart with fingers facing inward. With a

straight back and strong abdomen, push off the Power-Plate

platform. This exercise will strengthen chest, shoulder

muscles and triceps. For variation, try straightening your legs

and lifting your knees.

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Joy Sport Viper 2 trilplaat Manual

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