Bedienungsanleitung Horizon Fitness V2000 (Seite 12 von 17) (Englisch)

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EXERCISE INSTRUCTIONS

A / Strength A / Strength

A 01 SQUAT

Stand on the vibration plate with feet shoulder width apart. Keeping

the back straight and knees slightly bent, gently squeeze the leg

muscles. You should feel tension in your quadriceps, buttocks and

back.

A 06 Triceps Dip

Facing away from the vibration plate, firmly grip the edge and push

upwards. Now bend the arms slightly and lower the hips toward the

plate, squeezing the shoulder blades together. You should feel the

tension in your upper arms and shoulders. For variation, repeat the

exercise with your legs straight.

A 02 Deep Squat

Stand on the vibration plate with feet flat and shoulder width apart.

Keeping the knees directly above the feet at a 100 degree angle,

gently bend the legs and squeeze the leg muscles. Keeping the

back straight, bend the upper body forward. This exercise aims to

strengthen the back, buttocks and legs.

A 07 Biceps Curl

Position your toes slightly under the edge of the unit for support and

hold the straps tightly at waist height. Knees should be slightly bent,

back and wrists kept straight. Pull your arms upward. You should feel

tension in the shoulders and biceps.

A 03 Wide Stance Squat

Stand on the vibration plate with legs wide apart and toes turned

outward. Keeping the knees directly above the feet at a 100 degree

angle, gently bend the legs. You should feel tension in the back,

buttocks, quadriceps and inner thigh area.

A 08 Bent Over Pull

Stand in front of the vibration plate. Pull the belts upward on the side

of your body. Push your chest out and shoulder-blades together. Pull

your arms backwards in a smooth motion and you should feel tension

in your upper back and shoulder area.

A 04a Lunge Right

Place right foot in the middle of the VP and step back with the other,

planting it firmly on the ground behind. Keeping the back straight

and the knees directly above the toes, squeeze the leg muscles. You

should feel tension in the hamstrings, quadriceps and buttocks.

A 09 Front Raise

Stand in front of the vibration plate, legs shoulder width apart and

raise both arms horizontally in front of your torso. Keeping your back

straight and abdomen strong, pull the straps upward. For variation,

perform the same exercise from a standing position on the Power-

Plate.

A 04b Lunge Left

Place left foot in the middle of the VP and step back with the other,

planting it firmly on the ground behind. Keeping the back straight

and the knees directly above the toes, squeeze the leg muscles. You

should feel tension in the hamstrings, quadriceps and buttocks.

A 10 Shoulder Press

Position the body in a horizontal line parallel with the vibration plate.

Hands should be shoulder width apart, legs and back straight, head

raised. Using slow and controlled movements push your slightly bent

arms toward the vibration plate, then return to the starting position.

This exercise is perfect for shoulders and upper arms.

A 05 Calves

Standing in the centre of the vibration plate, rise up on to the balls of

the feet. Keeping your back straight and abdomen tight, you should

begin to feel tension in your calf muscles. To add variation to the

exercise, try bending your knees to 90 degrees.

A 11 Lower Abdominals

Put your hands on the base and hold onto the front edge of the

vibration plate. Now, with a straight back, pull your buttocks up slowly

as if you wanted to pull the Plate toward your feet. You should feel

tension in your abdominal region. To vary the routine, perform the

same exercise from a kneeling position.

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