Push Up
※ Posture: place hands in the middle of the plate at shoulder width.
※ Keep legs and knees straight. Bend elbows about 90 degree, and retract to the starting postion.
※ Affected area: deltoid, pectorals, forearms, and triceps.
Triceps Dip
※ Posture: place hands in the middle of the plate at shoulder width apart. The fingers point away from the
user. Position the feet in a comfortable position near the machine, with knees slightly bent lift the heels,
sustains the body with only the feet and the arms.
※ Affected area: trapezius, deltoids, forearms, triceps and pectorals.
Abdominal Crunch (difficult)
※ Posture: place a small mat or towel on the plate and sit on the plate. Lift the legs (together and slightly
bent), move upper body toward the knees as that come up (if not able to complete both actions rest feet
at plate height on step or cushion at hip width ).
※ Affected area: abdominal.
Pelvis Stabilization
※ Posture: place a mat on the floor. Place the toes on the plate, and keep feet together.
※ Hold the body in a straight position .
※ Affected area: abdominals.
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