Manual Joy Sport Viper 2 trilplaat (page 46 of 50) (English, German, Dutch)

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A 15 Abdominal Crunch

Place a pillow under the small of your back, raise your legs

and place your hands under your head for support making

sure to keep your elbows parallel with the floor. Crunch your

upper body toward your legs and feel the tension in the

abdominals. Ensure your buttocks and lower back do not

lose contact with the mat. To vary the routine, place your

feet on the step.

A 16 Lattisimus Dip

Place the handles on the mat shoulder width apart. Keeping

wrists and forearms straight, gently push off the handles. 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.

B/ STRETCH

B 01 Hamstring Stretch

Position your body in a wide stance on the Power-Plate,

buttocks pushed backwards. Holding the handles, let your

upper torso drop as far forward as possible. This exercise

will stretch the buttock and hamstring muscle groups.

Alternatively, stand up straight and let your upper torso and

arms drop forward.

B 02 Quadriceps Stretch

Place one shin on the Power-Plate - ensuring the foot

remains off the Plate! Keeping the upper body and back

straight, tense your stomach. By pushing your pelvis forward

you'll be stretching your quadriceps. Vary this exercise by

pulling the rear leg forward.

B 03 Calf Stretch

Stand sideways on the Power-Plate, with one leg in front of

the other and toes facing forward. The front leg should be

slightly bent, the rear leg is straight. Push the heel of the

rear leg down and you should feel tension in your calves. To

vary this exercise, keep your back straight and push your

pelvis forward.

- 10 -

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Joy Sport Viper 2 trilplaat Manual

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