CITYSPORTS CS-600 Manual Del Usuario página 22

Forearm support exercise
Training site:
• Hip, lower back, thigh muscles
Training posture:
• With your face facing the ground, place your forearms on the shaker of the
Fat-removing machine and support your body with your forearms.
• Raise your feet while lifting your entire body from the ground.
• Keep the back and legs straight--Keep the head and spine at
the same level (do not lift your head).
• Tighten abdominal and hip muscles.
• You can also place your knees on the floor, support your whole body with
your knees, your ankles crossed, and your back and neck stay in a straight
line.
Training time:
• Static: two cycles
Hold this position for 20-30 seconds at a time, with a rest period of 20-30
seconds.
V-leg extension
Training site:
• Abdomen
Training posture:
• Sit on the vibration board of the fat-removing machine, put your hands on the side of the
fat-removing machine, and lift your legs.
• Stretch your legs. The farther you stretch your legs, the more difficult the exercise will be.
• Tighten the abdominal muscles.
Training time:
• Static: two cycles. Hold this position for 20-30 seconds each
time, then take a break for 20-30 seconds, and then try to hold
again
posture.
• Dynamic: Slowly pull your knees closer to your head, then
re-stretch your legs and stretch your legs farther away.
• Dynamic training two cycles every 30 seconds, using a vibration
level of medium fitness difficulty, with 2030 seconds of rest
between each cycle.
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