Vibrapower JF-B-01 - LOWER BODY EXERCISES

13
TOTAL BODY WORKOUT OWNERS MANUAL
12
WARMING UP & COOLING DOWN OWNERS MANUAL
OVERHEAD/TRICEPS STRETCH
Stand with your feet shoulder width apart and
yourkneesslightlybent.Liftonearmoverhead
and bend your elbow, reaching down behind
your head with your hand toward the opposite
shoulderblade.Walkyourngertipsdown
your back as far as you can. Hold this position.
Reach up with your opposite hand and grasp
yourexedelbow.Gentlyassistthestretchby
pulling on the elbow. Hold for 20 to 30
seconds. Repeat for the opposite arm.
Warming up and cooling down should take around ten minutes each. It is
sensible to adjust this timing according to your own situation. You would benet
from a longer warm-up session if you exercise soon after waking up than you
would after a walk to the shops and back for example.
Take your time warming up and cooling down; enjoy the stretches as they will
make you feel better.
TOP TIP - As you progress, you can create your own warm up and cool down
exerciseroutine,youdonotneedtokeepstrictlytotheaboveroutinesolongasyou
utiliseallthebasicmuscletypesincludedabove.
CALVES
Stand on tiptoe in the centre of the
Vibrapower Slim. Keep your back
straight, your abdominal muscles
tight and you will feel tension in your
calfmuscles.Tovarythisexercise,
you could also bend your knees to
90°.
SQUAT
Stand on the Vibrapower Slim with
your feet shoulder width apart. Keep
your back straight, knees bent and
gently tense your leg muscles. You
should then feel tension in your
quadriceps, buttocks and back. To
increase the intensity of the exercise
bend your knees more.