Manual Skandika 500 Home Vibration Plate (page 27 of 36) (English, German)

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BASIC TRAINING

Place your feet on the plate and position them hip-

wide apart from each other. Keep your back and

wrists straight, bend your knees and lower arms

slightly. Now pull up the tapes until you feel tensi-

on in the biceps.

P | 04: BIZEP CURLS

Position yourself in front of the equipment and

pull the tapes next to your body up to your waist.

Squeeze your shoulder blades together and keep

your chest in an upright position. Pull the tapes

evenly and feel tension in the upper back and

shoulders. Keep the equipment in place with one

foot.

P | 05: UPPER BACK TONING

Place your feet on a stool at a ninety degree angle

and position the heels of your hands just below

your knees and hold your torso in upward position

with tension.

P | 06: CRUNCHES

Kneel down in front of the plate and position your

hands on the plate shoulder-wide. Slightly turn

your hands inward and your elbows out during

push-ups and hold your abdominal muscles.

P | 07: PUSH-UPS

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Skandika 500 Home Vibration Plate Manual

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