Bedienungsanleitung Horizon Fitness V3000 (Seite 14 von 17) (Englisch)

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A / Strength

A 22 Shoulders

Standing on the VP, with your legs slightly bent, straight torso, pull

the straps upwards with your elbows high, be careful to hold hands

downwards.

A 23 Abdominals

Get into a “push up” position with your body in parallel with the floor,

the tip of your toes on the plate and the palm of your hands on the

floor, arms stretched.

A 24 Abdominal Arch

Stand at about one meter in front of the VP. Bend down keeping your

legs stretched and lean on the base with your forearms, holding the

edge of the VP with your fingers.

Raise up on the tip of your feet contracting your abdominals. Keep

this position.

A 25 Abdominal

Hands on the plate with your arms stretched, head slightly raised and

pelvis lowered. Then push up with pelvis low.

EXERCISE INSTRUCTIONS

B / Strength

B 01 Hamstring Stretch

Position your body in a wide stance on the Vibration Plate, buttocks

pushed backwards. Hold the handles, let your upper torso drop as

far forward as possible. This exercise will stretch the buttock and

hamstring muscle groups. Alternatively, stand up straight and let your

upper torso and arms drop forward.

B 02 Quadriceps Stretch

Place one shin on the vibration plate - ensuring the foot remains

off the Plate! Keeping the upper body and back straight, tense your

stomach. By pushing your pelvis forward you’ll be stretching your

quadriceps. Vary this exercise by pulling the rear leg forward.

B 03 Calf Stretch

Stand sideways on the vibration plate, with one leg in front of the other

and toes facing forward. The front leg should be slightly bent, the rear

leg is straight. Push the heel of the rear leg down and you should feel

tension in your calves. To vary this exercise, keep your back straight

and push your pelvis forward.

B 04a Adductor Stretch Right

Stand sideways on the VP with your feet near the support column.

Place the left foot on the floor close to the plate so legs are apart.

Bend the left leg while keeping the right leg straight. Keeping the

upper body straight, lower your buttocks to the floor. This exercise will

stretch the inside of your thighs.

B 04b Adductor Stretch Left

Stand sideways on the VP with your feet near the support column.

Place the right foot on the floor close to the plate so legs are apart.

Bend the right leg while keeping the left leg straight. Keeping the

upper body straight, lower your buttocks to the floor. This exercise will

stretch the inside of your thighs.

B 05 Shoulder Stretch

Stand with your back to the vibration plate and use your left hand to

pull the strap up to your buttocks. Your right hand placed on your head

and pulling it slightly to the right. This shoulder stretch works best by

alternating sides.

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