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Skandika 500 Home Vibration Plate Manual

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ENGLISH ENGLISH
ADVANCED TRAINING
Lay down sideways on the plate supporting your-
self with one hand on the ground and the other on
the plate. Lift and lower both legs while stretched
and keep your feet parallel on top of each other.
Hold your tension during the exercise.
P | 05:
SIDE LIFTS, DIAGONAL ABDOMINAL MUSCLES, TORSO
Use the tapes for better balance. 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 ten-
sion in your quadriceps, gluteal muscles and back.
Variation: Lower your squat and shorten the tapes.
P | 06: SQUAT WITH TAPES
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.
Lift up the tapes to a 90 degree angle and hold.
Go slowly up and down.
P | 07: LUNGE, THIGHS, GLUTEAL MUSCLES
Place your heels on the plate and lay down on
your exercise mat. Arch your lower back until only
your shoulders are supporting you. Hold the po-
sition.
P | 08: ARCHED LOWER BACK, HAMSTRINGS
… 31 …


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