EXERCISE ILLUSTRATIONS
A/ Strength
A01 Squat
Stand on the Vibration Plate with feet shoulder width apart. Keeping the back straight
and knees slightly bent. Gently squeeze the leg muscles. You should feel tension in
your quadriceps, buttocks and back.
A02 Deep Squat
Stand on the Vibration Plate 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 muscle. Keeping the back straight, bend the upper body forward.
This exercise aims to strength the back, buttocks and legs.
A03 Wide Stance Squat
Stand on the Vibration Plate with legs wide apart and toes turned outward. Keeping
the knees directly above the feet at a 100 degree angle, gently bend the legs. You
should feel tension in the back, buttocks, quadriceps, and inner thigh area.
A04 Lunge
Place one foot in the middle of the vibration plate and step back with other planting it
firmly on the ground behind. Keeping the back straight and the knees directly above
the toes, squeeze the leg muscle. You should feel tension in the hamstrings,
quadriceps and buttocks.
A05 Calves
Standing in the centre of the vibration plate, 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 vibration to the exercise, try bending your knees to 90
degrees.
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