STRETCHING EXERCISES
1. QUADRICEPS STRETCHING EXERCISE With a straight back,
take a step forward with your right foot and position your left foot
behind your trunk. Keep y
stretch your left side while maintaining an upright position. Hold the
position for 20 to 30 seconds before repeating the stretch with the
other leg
2. BACK STRETCHING EXERCISE Stand with your feet shoul-
der-
for support. Arch your lower back and hold the position for 20 to 30
seconds before stretching your and repea
3. TENDON STRETCHING EXERCISE Position y
and point them straight ahead. Stretch your right foot by raising y
toes up in the air while keeping your heel on the floor
leg a little while doing this. Bend your upper body forward, placing
your hands on y
20 to 30 seconds before repeating the exercise with the other leg
4. STRETCHING EXERCISE FOR YOUR CALF MUSCLES Point
your toes straight ahead and position y
lengths in front. Lean forward and bend y
so
your heel remains on the floor as y
position for 20 to 30 seconds before repeating the exercise with the
other leg
5. STRETCHING EXERCISE FOR YOUR CAL Point
your toes straight ahead and position y
lengths in front. Lean forward and bend y
making sure your knee does not jut out bey
left leg straight, ensuring your heel doesn’
your trunk and bring y
position for 20 to 30 seconds before releasing it slowly
exercise with the other leg
6. SHOULDER STRETCHING EXERCISE Stand up straight with
your legs together
to the other side. Grip the arm with your left hand and pull it up. Hold
the position for 20 to 30 seconds before repeating the exercise with
the other arm.
7. STRETCHING EXERCISE FOR YOUR INNER THIGHS Stand
with your legs apart. Bend forward and bend your right knee a
same time, making sure the knee does not jut out beyond y
Place your hands on y
for 20 to 30 seconds. Repea
8. STRETCHING EXERCISE FOR YOUR OBLIQUE ABDOMINAL
MUSCLES Stand with your legs apart and point your feet straight
ahead. Stretch your right arm diagonally abov
towards your left side as far as y
seconds and then repeat the exercise with y
9. STRETCHING EXERCISE FOR YOUR BUTTOCKS, HIPS AND
OBLIQUE ABDOMINAL MUSCLES Sitting on the floor
leg over the other
place your hand on the outside of the opposite thigh to pull it closer
to your upper body
let go
10. STRETCHING EXERCISE FOR YOUR TRICEPS Stretch both
arms above y
to touch your back. T
press it down. Hold this position for 20 to 30 seconds and then let go
Repeat the exercise with the other side.
11. STRETCHING EXERCISE FOR YOUR ARMS AND BUTTOCKS
Step onto your VibroShaper and bend y
your back and legs as far as possible. W
then return to the starting position.
12. STRETCHING EXERCISE FOR YOUR BACK AND THIGHS Sit
on the VibroShaper with your legs apart and the soles of your feet
resting on the floor
your toes with y
13. STRETCHING EXERCISE FOR YOUR ABDOMEN AND HIPS
Lie on your side with y
off the floor
on the floor and your abdominal muscles are tensed. Switch sides
and repeat the exercise.
14. STRETCHING EXERCISE FOR YOUR CAL
Stand in front of the VibroShaper and put your hands on y
Do a lunge over the device with y
leg until it touches the platform. Hold this position for a couple of
seconds before returning to the starting position and switching legs.
ADDITIONAL EXERCISES
It is advisable to start the following exercises (jogging feet position) a
a low speed and to gradually increase the speed.
15. Place both hands on the device and support your body with
slightly bent arms. Keep your elbows straight and y
muscles tense.
Will train your triceps, biceps, abdominal muscles, forearms,
back muscles, back, shoulders and pectoral muscles.
16. Kneel on the floor and place both hands on the VibroShaper
while straightening your arms and bending y
Will train your back, hips, shoulders, forearms, biceps and
triceps.
17. Sit on the floor
palms on the floor
Will train your calves, thigh muscles and quadriceps.
18. Sit on the device in the lotus position with a straight back and
keep your abdominal muscles tensed.
Will train your hips, abdominal muscles, buttocks and back.
19. Place your forearms on the device and raise y
only the tips of your toes are on the floor
and hold it in that position, tensing y
buttocks at the same time.
Will train your arms, back, abdominal muscles, buttocks,
thighs, calves and shoulders, and will also help to strengthen
your neck.
20. Place your palms on the device and raise y
the tips of your toes are on the floor
hold it in that position, tensing y
buttocks at the same time.
Will train your arms, back, abdominal muscles, buttocks,
thighs, calves and shoulders, and will also help to strengthen
your neck.
21. Lie on the floor on your back with the soles of y
device. Raise your pelvis and arch y
T
couple of seconds and then return to the starting position and repeat
the exercise.
Will train your calves, thighs buttocks, abdominal muscles and
back.
22. Lie on the floor on your side and place y
VibroShaper so that tha
legs together and hold your body in the stretched position.
Will train your forearm, biceps, triceps, shoulders, back, but-
tocks and abdominal muscles, and will also help to strengthen
your neck.
23. Sit on the device with your hands on y
your chest. L
both legs up off the floor with your knees slightly bent.
Will train your abdominal muscles, buttocks and legs.
24. Place your left foot on the VibroShaper and the other foot on the
floor
your back straight.
Will train your calves and thighs.
Thomas Helmer‘s favourite exercises
25. Stand on the VibroShaper with your feet slightly apart, so that
they are in line with your shoulders. Grip the resistance bands with
your hands. Now mo
thighs until they are level with y
straight as you do so
vibrating
Will train your abdominal muscles, thighs, biceps and arms.
26. Adopt the same starting position as the one used in the previous
exercise. Grasp the resitance bands with your arms a
then raise your right hand to chest lev
Next, lower your right hand and raise y
alternate betw
Will train your abdominal muscles, thighs, arms, back and
biceps.
27. Stand on the device with your feet shoulder
your hands on the back of y
slowly as you do so so tha
Will train your abdominal muscles, thighs, triceps, buttocks
and back.
28. Place the heel of one foot on the VibroShaper
without lifting the heel of the other foot off the floor and keep your
back straight.
Will train your calves, thighs and buttocks.
29. Stand to one side of the VibroShaper and then place one foot on
the device, keeping your leg straight. Next, stretch y
as far possible towards the heel of this leg while stretching the other
arm up diagonally above y
Will train your hips, calves and adductor muscles.
30. Adopt a press-up position and then place the tips of y
the device, keeping your palms on the floor
your back straight.
Will train your back, chest, shoulders, buttocks and calves.
TRAINING PLAN
w
THOMAS
HELMER‘S
FA
EXERCISES
4. 5. 6. 7. 8. 9. 10.
11. 12. 13. 14. 15. 16. 17.
18. 19. 20. 21. 22. 23. 24.
3.
1. 2.
25. 27. 28. 29. 30.
26.
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