FITFIU FITNESS PV-200 Manual Usuario página 41

PV-200
WHOLE BODY EXERCISE REFERENCE II
SIT-UPS:
Starting position: Put your legs on the vibration plate, the legs are bent, hands behind your head.
Exercise: Get up with your upper body, but not completely and lower it again.
TRICEPS DIP:
Starting position: Turn away from the device, put your hands firmly on the plate and support yourself
on it. Exercise: Push your body up. Bend the elbows slightly, lower the upper body. Ensure the shoulder blades are
pushed together. Alternatively you can also extend the legs.
BRIDGE ON ONE LEG:
Starting position: Lie on your back on a mat in front of the device with your feet
stepping on the plate. Exercise: During the vibration one leg is lifted up and extended, switch the leg every 3-5
seconds, during the exercise ensure that the pelvis doesn't fall to one side.
LUNGE WITH BANDS:
Starting position: Put your foot in the middle of the device. Extend the other leg
backwards. Hold one band firmly. Exercise: Keep your back straight and push the foot firmly on the plate, flex the leg
muscles. Bend your forearm and pull the band alternately firmly upwards and back.
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