Training With The Vibration Plate - SPORTSTECH VP300 Manual De Usuario

13. TRAINING WITH THE VIBRATION PLATE

Crouched position
Get stand on the vibration plate in shoulder width. Tighten your leg
muscles lightly, hold your back upright and bend your knees and upper
body slightly forward. A slight tension in the back, the front thigh mu-
scles and the gluteal muscles should now be noticeable.
Back Arch
Lay down on your back and stand with your legs
bent, both feet on the plate. Now lift your lower
body up until it forms a line with the thighs. Tighten
the abdominal and gluteal muscles and pull your
feet alternately towards the buttocks.
Lunge
Place one foot in the middle of the plate. Use the other
leg to make a large, stretched step backwards on the
floor. Keep your back stretched and your upper body
relaxed while your front leg stands firmly on the plate
and you tighten your leg muscles. Now you should feel
a tension in the entire area of the thigh and buttocks
muscles.
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