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| 01 SQUAT
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| Stand on the vibrostation 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. |
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| 02 Deep Squat
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| Stand on the vibrostation 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 muscles. Keeping the back straight, bend the upper body forward. This exercise aims to strengthen the back, buttocks and legs. |
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| 03 Wide Stance Squat
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| Stand on the vibrostation 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. |
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| 04 Lunge
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| Place one foot in the middle of the vibrostation and step back with the other planting it firmly on the ground behind. Keeping the back straight and the knees directly above the toes, squeeze the leg muscles. You should feel tension in the hamstrings, quadriceps and buttocks. |
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| 05 Calves
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| Standing in the centre of the vibrostation, 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 variation to the exercise, try bending your knees to 90 degrees. |
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| 06 Triceps Dip
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| Facing away from the vibrostation, firmly grip the edge and push upwards. Now bend the arms slightly and lower the hips toward the plate, squeezing the shoulder blades together. You should feel the tension in your upper arms and shoulders. For variation, repeat the exercise with your legs straight. |
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| 07 Biceps Curl
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| Position your toes slightly under the edge of the unit for support and hold the straps tightly at waist height. Knees should be slightly bent, back and wrists kept straight. Pull your arms upward. You should feel tension in the shoulders and biceps. |
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| 08 Bent Over Pull
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| Stand in front of the vibrostation. Pull the belts upward on the side of your body. Push your chest out and shoulder-blades together. Pull your arms backwards in a smooth motion and you should feel tension in your upper back and shoulder area. |
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| 09 Front Raise
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| Stand in front of the vibrostation, legs shoulder width apart and raise both arms horizontally in front of your torso. Keeping your back straight and abdomen strong, pull the straps upward. For variation, perform the same exercise from a standing position on the vibrostation. |
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| 10 Shoulder Press
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| Position the body in a horizontal line parallel with the vibrostation. Hands should be shoulder width apart, legs and back straight, head raised. Using slow and controlled movements push your slightly bent arms toward the vibrostation, then return to the starting position. This exercise is perfect for shoulders and upper arms. |
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| 11 Lower Abdominals
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| Brace yourself on your elbows and hold onto the front edge of the vibrostation. Now, with a straight back, pull your buttocks up slowly as if you wanted to pull the Plate toward your feet. You should feel tension in your abdominal region. To vary the routine, perform the same exercise from a kneeling position. |
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| 12 Standing Abdominals
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| Stand in the center of the vibrostation, feet shoulder width apart, holding the railing at chest height. Keeping the back straight and legs slightly bent, push your upper torso down. Immediately you'll begin to feel tension in your abdominal muscles. To vary the exercise, simply bend your arms further. |
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| 13 Lateral Abdominals
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| With one foot directly behind the other, place one elbow on the vibrostation and lean sideways. Keeping your head, torso and legs straight, push your shoulders down and tighten your torso simultaneously. This exercise works the lateral abdomen. To add variation, try pushing your hips upward at the same time! |
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| 14 Push Up
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| Kneel in front of the vibrostation, placing hands on the plate shoulder width apart with fingers facing inward. With a straight back and strong abdomen, push off the vibrostation platform. This exercise will strengthen chest, shoulder muscles and triceps. For variation, try straightening your legs and lifting your knees. |
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| 15 Abdominal Crunch
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| Place a pillow under the small of your back, raise your legs and place your hands under your head for support making sure to keep your elbows parallel with the floor. Crunch your upper body toward your legs and feel the tension in the abdominals. Ensure your buttocks and lower back do not lose contact with the mat. To vary the routine, place your feet on the step. |
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| 16 Lattisimus Dip
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| Place the handles on the mat shoulder width apart. Keeping wrists and forearms straight, gently push off the handles. It is important to keep the hips straight and to push the shoulders downward. This exercise promotes muscular arms, shoulders and abdomen. Try doing the same exercise but this time keep your legs straight. |
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| 01 Hamstring Stretch
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| Position your body in a wide stance on the vibrostation, buttocks pushed backwards. Holding the handles, let your upper torso drop as far forward as possible. This exercise will stretch the buttock and hamstring muscle groups. Alternatively, stand up straight and let your upper torso and arms drop forward. |
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| 02 Quadriceps Stretch
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| Place one shin on the vibrostation - ensuring the foot remains off the Plate! Keeping the upper body and back straight, tense your stomach. By pushing your pelvis forward you'll be stretching your quadriceps. Vary this exercise by pulling the rear leg forward. |
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| 03 Calf Stretch
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| Stand sideways on the vibrostation, with one leg in front of the other and toes facing forward. The front leg should be slightly bent and the rear leg straight. Push the heel of the rear leg down and you should feel tension in your calves. To vary this exercise, keep your back straight and push your pelvis forward. |
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| 04 Adductor Stretch
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| Stand sideways on the vibrostation with your feet near the support column. Place the outside foot on the floor close to the plate so legs are apart. Bend the outside leg while keeping the other leg straight. Keeping the upper body straight, lower your buttocks to the floor. This exercise will stretch the insides of your thighs. Repeat on the opposite side. |
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| 05 Shoulder Stretch
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| Stand with your back to the vibrostation and use your left hand to pull the strap up to your buttocks. Your right hand placed on your head and pulling it slightly to the right. This shoulder stretch works best by alternating sides. |
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| 06 Pectoral Stretch
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| Sit with your back to the vibrostation. Now hold the vibrostation behind your back so that your fingers grip the edges. By pushing your shoulders down you'll stretch your chest and shoulders. You may also gently pull the straps on either side for optimum results. |
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| 01 Calf Massage
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| Lie in front of the unit with both calves resting on the vibrostation, toes pointing toward the ceiling. The rest is easy, simply relax and enjoy an invigorating calf massage. |
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| 02 Upper Arm Massage
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| Lie sideways facing the unit, with legs slightly bent. Ensure the frontal mat extends slightly over the edge. Rest one arm on the vibrostation and relax. |
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| 03 Adductor Massage
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| Lie on your side facing the vibrostation. Slightly bend one leg and rest it on the vibrostation. Making sure your body does not touch the Plate. Now repeat the massage with the other leg. |
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| 04 Abductor Massage
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| Lie sideways on the vibrostation, with your legs pulled up to your hips. Use your elbow to support your upper body. Your back must be straight. You should feel the massage on the outside of your leg and hip. Repeat the same massage on your other side. |
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| 01 Shoulder & Neck Relaxer
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| Kneel down in front of the vibrostation with your arms outstretched. Keep your back and neck straight. Now pull your upper body back while resting your arms on the plate. This exercise will relax your neck and shoulder area. |
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| 02 Lower Back Relaxer
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| Sit on the floor facing away from the vibrostation with your legs apart. Place the mat between your body and the vibrostation and hold the edge's for support. Relax during the vibration, targeted primarily in the lower back. As an alternative, angle your legs and push your body harder against the vibrostation. |
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| 03 Upper Body Relaxer
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| Sit facing away from the vibrostation, with your legs bent. Using your elbows for balance, raise your upper body off the vibrostation. Keeping your neck and back straight, pull your shoulders back. The vibration will relax your upper body. |
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| 04 Back Relaxer
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| Sit in the centre of the vibrostation placing the cushion under your buttocks with legs apart. Allow your upper body to relax forward. You should feel a pleasant vibration relaxing the back, hip and thigh areas. |
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