53
EN
EXERCISE
A/ STRENGTH
A01 SQUAT
STAND ON THE BASE WITH FEET SHOULDER WIDTH APART.
KEEPING THE BACK STRAIGHT AND KNEEES SLIGHTLY BENT,
GENTLY SQUEEZE THE LEG MUSCLES. YOU SHOULD FEEL
TENSION IN YOUR QUADRICEPS, BUTTOCKS AND BACK.
A02 DEEP SQUAT
Stand on the base 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.
A03 WIDE STANCE SQUAT
Stand on the base with legs wide apart and toes turned outward.
Keeping the knees directly above the feet at a 100 degree agle,
gently bend the legs. You should feel tension in the back,
bttocks, quadriceps and inner thigh area.
A04 LUNGE
Place one foot in the middle of the machine 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.
A05 CALVES
Standing in the centre of the base, 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..
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