CITYSPORTS CS-600 Manual Del Usuario página 20

Lunge Training OreO:
•Thighs, biceps, hips
Training posture:
• Stand behind the fat-removing machine, facing the Fat-removing machine,
with your feet separated
• Your feet are as wide as your hips keep your back and neck straight, look
forward, and tighten your abdominal and hip muscles
• One foot forward and placed on the morning plate of the fat-re- moval
machine, this foot is bent so that the calf and thigh are 90 degree, keep
your knees behind your toes and point in the direction your toes point.
• Arms naturally hang near the body, or akimbo.
• Note: When doing this exercise for the first time, place your feet in the
middle of the vibration plate first, so this will ensure that you the low-motion
mode starts, and then slowly moves outside the vibration plate to increase
the difficulty of movement
Training time:
• Approximately two cycles every 30 seconds, after which you can change your feet and repeat.
You can keep this position still, and you con also do lunge training.
Push-ups Training area:
• Chest, front shoulder, triceps
Training posture:
• Place your hands directly under your shoulders, support your body with both hands, and place your
palms on the vibration board of the fat-removing machine, the arms are slightly bent, the knees are
placed on the floor, the ankles are crossed, and the back and neck are in a straight line
• Tighten abdominal and hip muscles
• Or you can place your feet on the ground, support your body with your
feet, and keep your back and legs aligned
Training time:
• Static: Two cycles, holding this potential for 15-30 seconds each time,
then resting for 20-30 seconds in the middle, and then maintaining this
posture again
• Dynamic: Slowly lower the upper body to extend to the ground, and then re-push your upper body up.
Two cycles of dynamic training, repeating the above actions a total of 10 times, while using vibration
levels of medium fitness difficulty, each allow 30 seconds of rest between cycles.
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