Manual Skandika 500 Home Vibration Plate (page 30 of 36) (English, German)

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ADVANCED TRAINING

Sit on the plate with a slightly elevated torso and

your legs at a 90 degree angle. Stretch your arms

and keep your palms up. Hold your position.

Do not perform if you have back problems.

P | 01: STRAIGHT ABDOMINAL MUSCLES

Alternative with a cushion:

Place a cushion on the plate and lay down with

your lower and middle back (lift your shoulder tips)

and your legs at a 90 degree angle. Slowly crunch

up and down.

P | 02: STRAIGHT ABDOMINAL MUSCLES

Position your hands on the plate shoulder-wide

and straighten your legs. Slightly turn your hands

inward and your elbows out and align them with

your shoulders during push-ups.

P | 03: PUSH UPS

Sit on the plate with a slightly elevated torso and

one of your legs stretched out and the other one

at a 90 degree angle. Hold your position while al-

ternating your legs. Push your hand against the

opposite inner knee. This will rotate your torso.

Do not perform if you have back problems.

P | 04: DIAGONAL ABDOMINAL MUSCLES

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Skandika 500 Home Vibration Plate Manual

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