Standing Therapy ..... ( Lowest --- medium speed. Warning... Never high speed. )
This is a Vibration Therapy pose. A very good warm-up for the exercise program and an overall wellness position.
(1) Feet hip width apart, perfectly straight.
(2) Hold onto handle bar lightly.
(3) Legs locked or slightly bent depending on comfort levels.
Basic squat...... ( Medium speed -- Warning... High speed only if an athlete with good instruction )
Step ......
(1) Feet hip width apart and perfectly straight.
(2) Heels at the back edge of plate.
(3) Hold onto handle bars lightly ( no pulling or swinging )
(4) Drop down into a deep squat, forehead almost touching the handle bar.
Safety Notes: Keep balanced at all times, no swinging back on the handle bars. Keep your feet flat on the plate, which means equal pressure through your heels and toes. Make sure knees do not come together as you fatigue. Push stop if you feel you are losing form and move onto the next pose.
Push-Up... ( Lowest speed )
(1) Kneel in front of machine.
(2) Place hands near outside edge of platform.
(3) Tip head forward so you are directly looking at your knee area.
(4) Keeping your back straight, slowly lower your body halfway towards the plate, by bending your elbows in an exaggerated direction out to the sides.
Safety notes : Never look up during the pose. If you feel like you are losing form, sit back away from the machine.
Wide Stance Squat..... ( medium -- highest speed only if athlete with good instruction )
(1) Put toes over the top of the steel pins ( where the arm straps attach ) so your feet are pointing at a slight angle outwards.
(2) Hold onto handle bar lightly.
(3) Drop down into a deep squat by keeping your knees in line with your toes. Forehead almost touching the handle bar.
(4) Keep most of your weight through your heels.
Safety Notes: Make sure your knees do not start coming together as you fatigue. Push stop if you feel you are losing form and move onto the next pose.
Triceps dip ....... ( lowest speed )
(1) Sit on edge of machine.
(2) Place hands next to your hips ( no gaps ) fingers pointing straight out.
(3) Slide forward and drop a few inches down the front face of the machine by bending your elbows in an exaggerated direction out to the sides.
(4) Look directly at your knee area the whole time.
Safety notes: Keep contact with lower back on machine at all times, never pull away from the machine. Never look up during the pose. Keep fingers pointing straight at all times.
Seated abdominal Therapy ........ ( Low --- Medium speed )
(1) Sit upright in the center of the machine.
(2) Put feet flat on the ground, knees bent.
(3) Cross arms over your chest and relax.
Seated abdominal Workout ( Low --- Medium speed )
(1) Sit upright in the center of the machine.
(2) Put feet flat on the ground, knees bent.
(3) Cross arms over your chest and relax.
(4) Lean back until tension can be felt in abdominal area.
Safety note: Always keep feet flat on ground and do not lean back so far you tip over .
Pelvic stability ( low speed ) Advanced pose
(1) Place foam mat on ground body length away from machine.
(2) Kneel on the ground facing away from the machine, placing your elbows and forearms on the foam mat clasping hands together.
(3) Place toes on outside edge of machine.
(4) Lift your knees off the ground and locking your body into a classic "plank" position ( straight back )
Relaxing stretch ...... ( Low ------- Medium Speed )
(1) Stand in the middle of the platform, feet hip width apart and straight. .
(2) Keeping your legs locked or slightly unlocked ( depending on knee comfort levels ) bend forward gently and relax.
Safety note: This is NOT a forced stretch, it works on completely different principles than a normal stretch. No effort is put into touching your toes. If it happens naturally then let it, but never apply force to pose.
Anti-Cellulite Massage ( High Speed most effective )
(1) Sit in the center on the machine. Legs outstretched in front of you with the back of your knees in line with the front edge of the machine.
(2) Lean forward and relax.
Super Squat..... Low -- Medium --- High speed only if athlete with good instruction ( advanced pose + balance )
(1) Stand on the plate facing away from the control consol.
(2) Feet hip width apart and perfectly straight.
(3) Toes near the front edge of the plate.
(4) Keeping feet flat on the plate, equal pressure into heels and toes. Drop down into a deep squat position ( almost like sitting in a chair ).
Safety note: Use your arms and upper body as a counter balance and make sure your knees do not come together. When the machine stops do not jump off straight away as your muscles may be fatigued. Just stand up a rest.
This pose should only be attempted by more experienced users. Repeat the Basic Squat if unsure of balance.
