Manual Skandika 500 Home Vibration Plate (page 26 of 36) (English, German)

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BASIC TRAINING

Basic position on the plate

1. Finding your position

2. Posture and body tension

3. Balance your position

ATTENTION:

Never exercise with fully extended joints!

P: Power training S: Stretching M: Massaging

Place your feet on the plate and position them hip-

wide apart from each other. Keep your back straight,

bend your knees slightly and lean forward just a

little while tightening your leg muscles. Now squat.

You should feel tension in your quadriceps, your

gluteal muscle and back.

P | 01: SQUAT

Putonefootontheoor.Lungeforwardandput

the other foot on the centre of the plate. Put weight

on that foot and tighten your leg muscles. Keep

your back straight.

You should feel tension in your hamstrings, your

quadriceps and your gluteal muscle.

P | 02: LUNGE

Turnawayfromtheplateandrmlypositionyour

hands on the front corners of the plate. Push your-

self up and lower yourself by bending the elbows.

Squeeze your shoulder blades together during the

exercise. You should feel tension in your upper

arms and shoulders. Variation: stretch your legs

for a more advanced workout.

P | 03: TRICEP DIPS

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Skandika 500 Home Vibration Plate Manual

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