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VibroShaper M12156 Handleiding

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STRETCHING EXERCISES
1. QUADRICEPS STRETCHING EXERCISE With a straight back,
take a step forward with your right foot and position your left foot
behind your trunk. Keep your right hand on your right leg and then
stretch your left side while maintaining an upright position. Hold the
position for 20 to 30 seconds before repeating the stretch with the
other leg.
2. BACK STRETCHING EXERCISE Stand with your feet shoul-
der-width apart. Bend forward and place your hands on your thighs
for support. Arch your lower back and hold the position for 20 to 30
seconds before stretching your and repeating the exercise.
3. TENDON STRETCHING EXERCISE Position your feet together
and point them straight ahead. Stretch your right foot by raising your
toes up in the air while keeping your heel on the floor. Bend your left
leg a little while doing this. Bend your upper body forward, placing
your hands on your right thigh for support. Maintain this position for
20 to 30 seconds before repeating the exercise with the other leg.
4. STRETCHING EXERCISE FOR YOUR CALF MUSCLES Point
your toes straight ahead and position your right foot one to two step
lengths in front. Lean forward and bend your right knee as you do
so, making sure your knee does not jut out beyond your toes. Ensure
your heel remains on the floor as your left leg is stretched. Hold the
position for 20 to 30 seconds before repeating the exercise with the
other leg.
5. STRETCHING EXERCISE FOR YOUR CALVES AND HIPS Point
your toes straight ahead and position your right foot one to two step
lengths in front. Lean forward and bend your right knee as you do so,
making sure your knee does not jut out beyond your toes. Keep your
left leg straight, ensuring your heel doesn’t leave the floor. Rotate
your trunk and bring your hip forward to stretch it. Maintain the
position for 20 to 30 seconds before releasing it slowly. Repeat the
exercise with the other leg.
6. SHOULDER STRETCHING EXERCISE Stand up straight with
your legs together. Bring your right arm across the front of your body
to the other side. Grip the arm with your left hand and pull it up. Hold
the position for 20 to 30 seconds before repeating the exercise with
the other arm.
7. STRETCHING EXERCISE FOR YOUR INNER THIGHS Stand
with your legs apart. Bend forward and bend your right knee at the
same time, making sure the knee does not jut out beyond your toes.
Place your hands on your thighs for support and hold this position
for 20 to 30 seconds. Repeat the exercise with the other leg.
8. STRETCHING EXERCISE FOR YOUR OBLIQUE ABDOMINAL
MUSCLES Stand with your legs apart and point your feet straight
ahead. Stretch your right arm diagonally above your head and over
towards your left side as far as you can. Hold the position for 20 to 30
seconds and then repeat the exercise with your left arm.
9. STRETCHING EXERCISE FOR YOUR BUTTOCKS, HIPS AND
OBLIQUE ABDOMINAL MUSCLES Sitting on the floor, place one
leg over the other. Bring your upper body into an upright position and
place your hand on the outside of the opposite thigh to pull it closer
to your upper body. Hold this position for 20 to 30 seconds and then
let go. Repeat the exercise with the other leg.
10. STRETCHING EXERCISE FOR YOUR TRICEPS Stretch both
arms above your head. Bend your left arm and lower your left hand
to touch your back. Touch your left elbow with your right hand and
press it down. Hold this position for 20 to 30 seconds and then let go.
Repeat the exercise with the other side.
11. STRETCHING EXERCISE FOR YOUR ARMS AND BUTTOCKS
Step onto your VibroShaper and bend your knees slightly. Stretch
your back and legs as far as possible. Wait a couple of seconds and
then return to the starting position.
12. STRETCHING EXERCISE FOR YOUR BACK AND THIGHS Sit
on the VibroShaper with your legs apart and the soles of your feet
resting on the floor. Lean forward with a rounded back and touch
your toes with your hands.
13. STRETCHING EXERCISE FOR YOUR ABDOMEN AND HIPS
Lie on your side with your hip on the VibroShaper. Raise your legs up
off the floor, so that your body is being supported with just one arm
on the floor and your abdominal muscles are tensed. Switch sides
and repeat the exercise.
14. STRETCHING EXERCISE FOR YOUR CALVES AND LEGS
Stand in front of the VibroShaper and put your hands on your hips.
Do a lunge over the device with your right leg and bend your left
leg until it touches the platform. Hold this position for a couple of
seconds before returning to the starting position and switching legs.
ADDITIONAL EXERCISES
It is advisable to start the following exercises (jogging feet position) at
a low speed and to gradually increase the speed.
15. Place both hands on the device and support your body with
slightly bent arms. Keep your elbows straight and your abdominal
muscles tense.
Will train your triceps, biceps, abdominal muscles, forearms,
back muscles, back, shoulders and pectoral muscles.
16. Kneel on the floor and place both hands on the VibroShaper
while straightening your arms and bending your back a little.
Will train your back, hips, shoulders, forearms, biceps and
triceps.
17. Sit on the floor, resting your calves on the VibroShaper and your
palms on the floor. At the same time, keep your back straight.
Will train your calves, thigh muscles and quadriceps.
18. Sit on the device in the lotus position with a straight back and
keep your abdominal muscles tensed.
Will train your hips, abdominal muscles, buttocks and back.
19. Place your forearms on the device and raise your body so that
only the tips of your toes are on the floor. Stretch your whole body
and hold it in that position, tensing your abdominal muscles and
buttocks at the same time.
Will train your arms, back, abdominal muscles, buttocks,
thighs, calves and shoulders, and will also help to strengthen
your neck.
20. Place your palms on the device and raise your body so that only
the tips of your toes are on the floor. Stretch your whole body and
hold it in that position, tensing your abdominal muscles and
buttocks at the same time.
Will train your arms, back, abdominal muscles, buttocks,
thighs, calves and shoulders, and will also help to strengthen
your neck.
21. Lie on the floor on your back with the soles of your feet on the
device. Raise your pelvis and arch your lower back up off the floor.
Tense your abdominal muscles and buttocks. Hold the position for a
couple of seconds and then return to the starting position and repeat
the exercise.
Will train your calves, thighs buttocks, abdominal muscles and
back.
22. Lie on the floor on your side and place your forearm on the
VibroShaper so that that arm is supporting all your weight. Keep your
legs together and hold your body in the stretched position.
Will train your forearm, biceps, triceps, shoulders, back, but-
tocks and abdominal muscles, and will also help to strengthen
your neck.
23. Sit on the device with your hands on your neck or crossed over
your chest. Lean back slightly, bending your back a little, and raise
both legs up off the floor with your knees slightly bent.
Will train your abdominal muscles, buttocks and legs.
24. Place your left foot on the VibroShaper and the other foot on the
floor, bending the knee of that leg slightly. At the same time, keep
your back straight.
Will train your calves and thighs.
Thomas Helmer‘s favourite exercises
25. Stand on the VibroShaper with your feet slightly apart, so that
they are in line with your shoulders. Grip the resistance bands with
your hands. Now move you r hands 90° from the outside of your
thighs until they are level with your shoulders, keeping your elbows
straight as you do so. Repeat the exercise until the device stops
vibrating.
Will train your abdominal muscles, thighs, biceps and arms.
26. Adopt the same starting position as the one used in the previous
exercise. Grasp the resitance bands with your arms at your sides and
then raise your right hand to chest level, keeping your elbow straight.
Next, lower your right hand and raise your left hand. Continue to
alternate between hands until the vibrating stops.
Will train your abdominal muscles, thighs, arms, back and
biceps.
27. Stand on the device with your feet shoulder-width apart. Place
your hands on the back of your neck and then squat, moving very
slowly as you do so so that you don’t lose your balance.
Will train your abdominal muscles, thighs, triceps, buttocks
and back.
28. Place the heel of one foot on the VibroShaper, bend your legs
without lifting the heel of the other foot off the floor and keep your
back straight.
Will train your calves, thighs and buttocks.
29. Stand to one side of the VibroShaper and then place one foot on
the device, keeping your leg straight. Next, stretch your hand down
as far possible towards the heel of this leg while stretching the other
arm up diagonally above your head.
Will train your hips, calves and adductor muscles.
30. Adopt a press-up position and then place the tips of your toes on
the device, keeping your palms on the floor. At the same time, keep
your back straight.
Will train your back, chest, shoulders, buttocks and calves.
TRAINING PLAN
www.mediashop.tv
THOMAS
HELMER‘S
FAVOURITE
EXERCISES
4. 5. 6. 7. 8. 9. 10.
11. 12. 13. 14. 15. 16. 17.
18. 19. 20. 21. 22. 23. 24.
3.
1. 2.
25. 27. 28. 29. 30.
26.
M12160_M13967_Vibroshaper_Trainingsplan_alleSprachen_20211230_MM.indd 2
M12160_M13967_Vibroshaper_Trainingsplan_alleSprachen_20211230_MM.indd 2
30.12.21 16:27
30.12.21 16:27
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