PowerVibe Pro Manual Del Usuario página 7

One legged squat
Posture: place one leg in front of the
#
other on the machine in the middle
of plate. Align the body with the
other leg, which is slightly to the
side of and behind the leg in front of
it.
Affected area: quadriceps, tibialis,
#
calves, and glutes.
One legged Stand
Posture: step on the plate with the
#
main foot. Place other foot along
side the Vibration machine next to
it. One leg is held up as shown in
the diagram (90 degree or more).
Hold the handle bar to maintain a
straight chest and back. Maintain
balance, chin slightly tilted upward.
Affected area: quadriceps.
#
Bend Over Pull
Posture: step on the plate, hold the
#
rope and maintain the tension of the
arms. Bend the knees and the hip
slightly. Maintain the back straight
and the head is tilted upward.
Affected area: trapezius, biceps,
#
forearms, quadriceps, and tibialis.
Lateral Side Raise
Posture: hold the rope, and lift
#
the arms slightly. The knees are
bent 20~30 degree. Tension is
placed on the hip and the
abdomen.
Affected area: trapezius,
#
deltoids, tibialis, and calves.
Biceps Curl
Posture: the elbows are held firmly
#
against the sides of the body. Hold
the rope. Keep the hands together,
move hands outwards slightly,
knees slightly bent.
Affected area: trapezius, biceps,
#
quadriceps, tibialis, and calves.
Push Up
Posture: place hands in the middle
#
of the plate at shoulder width. Keep
legs and knees straight. Bend
elbows about 90 degree, and retract
to the starting postion.
Affected area: deltoid, pectorals,
#
forearms, and triceps.
Triceps Dip
Posture: place hands in the middle
#
of the plate at shoulder width apart.
The fingers point away from the
user. Hold the feet near the
7