Ultimate guide
1
2.5mm 5mm 8mm 11mm TRAIN TRAIN Benefits Benefits The following moves will help you build muscle endurance. Arms Shoulders. Lateral Raise Lateral Raise 15-22hz TRAIN MINIMUM Place both of your feet on the platform at equal distance from the tilting center axis. Keep knees slightly bent and place weight through the heels. Grip the band with your hands, raise arms in a lateral movement as shown. To ensure correct posture, make sure your knees do not come out past your toes and keep your hips square for pelvic stability. INSTRUCTIONS Arms Back Core 15-22hz TRAIN MINIMUM Kneel on the floor with your forearms placed on the platform at equal distance from the tilting centre axis. Maintain shoulder stability by squeezing your shoulder blades together gently. To ensure correct posture, make sure your shoulder and neck posture is as shown, and keep trunk rigid so your pelvis does not sag. INSTRUCTIONS Modified Plank Modified Plank Arms (biceps) 15-22hz TRAIN MINIMUM Place both of your feet on the platform at equal distance from the tilting center axis. Keep knees slightly bent and for correct posture, keep hips square for pelvic stability. Grip the band with your hands, then bring your hands up to chest by bending at the elbow. To ensure correct posture, make sure your knees do not come out past your toes and keep your hips square for pelvic stability. INSTRUCTIONS Bicep Curl Bicep Curl TONE TONE Benefits Benefits The following moves will help you build muscle power and strength. Legs (Calves) Calf Raise Calf Raise 23-28hz TONE MINIMUM Place both of your feet on the platform at equal distance from the tilting centre axis, and rise straight up onto your toes. To ensure correct posture, keep your hips square for pelvic stability, and make sure you don’t lean forward. INSTRUCTIONS Lower Body Legs 23-28hz TONE MINIMUM Place one foot in the middle of the platform with your knee slightly bent and place hands on your hips for balance. Place your other foot away from the machine as shown, with your heel slightly raised, whilst bending at the knee. Dip with your buttocks moving toward the floor, but not in a forward motion. To ensure correct posture, centre your load. This exercise should not be felt through the knee joint of the leg on the platform. Remember to alternate legs. INSTRUCTIONS Advanced Deep Lunge Advanced Deep Lunge Upper body Chest Back Shoulders 23-28hz TONE MINIMUM Place your palms on the platform at equal distance from the tilting center axis, then rise up onto your toes as shown. Allow your elbows to bend slightly, so your chest moves towards the platform, then hold. To ensure correct posture, keep your shoulder and neck posture as shown and keep your trunk rigid so your pelvis does not sag INSTRUCTIONS Advanced Push Up Advanced Push Up RECOVERY RECOVERY Benefits Benefits The following moves will help your body recover from your workout and prevent muscle soreness, and may also relieve pain. Legs (groin) Sit on the machine with your buttocks in the middle of the platform. Place the soles of your feet together and rest your hands on the inside of your knees. Place slight pressure on your knees and relax into the position. INSTRUCTIONS 9-14hzRECOVERY Groin Stretch Groin Stretch Relaxes: Front of thighs (quadriceps) Lie on your stomach in front of the machine, and place your quadricep muscles on the platform at equal dis- tance apart as shown. Keep your pelvis still, relax into the position. INSTRUCTIONS 9-14hzRECOVERY Quadriceps Massage Quadriceps Massage Relaxes: Lower legs (Calves) 9-14hzRECOVERY Lie on your back in front of the machine, and place your calf muscles on the plat- form at equal distance apart as shown. Keep your pelvis still, relax into the posi- tion. INSTRUCTIONS Calf Massage Calf Massage BALANCE BALANCE Benefits Benefits The following moves will help you improve your balance. Improves balance (Beginner balance move) Transverse Balance Transverse Balance Place both of your feet on the platform at 90 degrees to the front of the ma- chine, with heels placed on the center of the tilting axis. Keep your knees slightly bent. Activate your core by drawing your belly button in toward your spine, and activate your buttocks by gently squeezing. INSTRUCTIONS 6-8hz BALANCE Improves balance (Intermediate balance move) MINIMUM Place both of your feet on the platform at equal distance from the tilting centre axis. Bend at the knees, move your but- tocks toward floor, and place your weight through your heels. Place your hands out in front of you for balance. To ensure correct posture, make sure your toes do not lift off the platform and keep your knees bent, making sure your knees do not come out past your toes. Keep your hips square for pelvic stability. INSTRUCTIONS 6-8hz BALANCE Squat Balance Squat Balance Improves balance (Advanced balance move) Single Leg Balance Single Leg Balance 6-8hz BALANCE MINIMUM Place one foot in the middle of the plat- form with your knee slightly bent, then raise your other leg as shown. Place your hands on your hips for balance. To ensure correct posture, keep your hips square for pelvic stability. Remember to alternate legs. INSTRUCTIONS www.hypervibe.com This guide will help you get the most out of your Whole Body Vibration machine. Follow this workout schedule three times a week for a complete whole body vibration workout. The following icons will help you to know which excercises will benefit which parts of your body. For some exercises, we recommend a minimum amplitude which can be increased to suit your ability. For such exercises we will give the following indication. For optimal results, follow this hand and foot placement chart as indicated with each movement. Arms & Shoulders Balance Back Chest Core Lower Body/ Legs Exercise sequence: Do the following routine 3 times a week. BALANCE BALANCE Choose 2 excercises from this category. Do each one for 30 seconds. repeat, then move to next category. Lastly, choose 2 excercises from this category and Do each one once for 2 minutes. Now you have finshed your whole body workout routine. RECOVERY RECOVERY TRAIN TRAIN TONE TONE Choose 2 excercises from the TRAIN category and do for 30 seconds each, then choose 2 excercises from the TONE category and do for 15 seconds each. Repeat all 4 excercises then move on to the next category.
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Transcript of Ultimate guide
2.5mm 5mm 8mm 11mm
TRAINTRAIN BenefitsBenefitsThe following moves will help you build muscle endurance.
ArmsShoulders.
Lateral RaiseLateral Raise15-22hz TRAIN
MINIMUM
Place both of your feet on the platform at equal distance from the tilting center axis. Keep knees slightly bent and place weight through the heels. Grip the band with your hands, raise arms in a lateral movement as shown. To ensure correct posture, make sure your knees do not come out past your toes and keep yourhips square for pelvic stability.
INSTRUCTIONS
ArmsBackCore
15-22hz TRAIN
MINIMUM
Kneel on the floor with your forearms placed on the platform at equal distance from the tilting centre axis. Maintain shoulder stability by squeezing your shoulder blades together gently. To ensure correct posture, make sure your shoulder and neck posture is as shown, and keep trunk rigid so your pelvis does not sag.
INSTRUCTIONSModified PlankModified Plank
Arms(biceps)
15-22hz TRAIN
MINIMUM
Place both of your feet on the platform at equal distance from the tilting center axis. Keep knees slightly bent and for correct posture, keep hips square for pelvic stability. Grip the band with your hands, then bring your hands up to chest by bending at the elbow. To ensure correct posture, make sure your knees do not come out past your toes and keep your hips square for pelvic stability.
INSTRUCTIONSBicep CurlBicep Curl
TONETONE BenefitsBenefitsThe following moves will help you build muscle power and strength.
Legs(Calves)
Calf RaiseCalf Raise23-28hz TONE
MINIMUM
Place both of your feet on the platform at equal distance from the tilting centre axis, and rise straight up onto your toes. To ensure correct posture, keep your hips square for pelvic stability, and make sure you don’t lean forward.
INSTRUCTIONS
Lower Body
Legs
23-28hz TONE
MINIMUM
Place one foot in the middle of the platform with your knee slightly bent and place hands on your hips for balance. Place your other foot away from the machine as shown, with your heel slightly raised, whilst bending at the knee. Dip with your buttocks moving toward the floor, but not in a forward motion. To ensure correct posture, centre your load. This exercise should not be felt through the knee joint of the leg on the platform. Remember to alternate legs.
INSTRUCTIONSAdvanced Deep LungeAdvanced Deep Lunge
Upper bodyChestBackShoulders
23-28hz TONE
MINIMUM
Place your palms on the platform at equal distance from the tilting center axis, then rise up onto your toes as shown. Allow your elbows to bend slightly, so your chest moves towards the platform, then hold. To ensure correct posture, keep your shoulder and neck posture as shown and keep your trunk rigid so your pelvis does not sag
INSTRUCTIONSAdvanced Push UpAdvanced Push Up
RECOVERYRECOVERY BenefitsBenefitsThe following moves will help your body recover from yourworkout and prevent muscle soreness, and may also relieve pain.
Legs(groin)Sit on the machine with your buttocks in
the middle of the platform. Place the soles of your feet together and rest your hands on the inside of your knees. Place slight pressure on your knees and relax into the position.
INSTRUCTIONS9-14hzRECOVERY
Groin StretchGroin Stretch
Relaxes:Front of thighs(quadriceps)
Lie on your stomach in front of the machine, and place your quadricep muscles on the platform at equal dis-tance apart as shown. Keep your pelvis still, relax into the position.
INSTRUCTIONS9-14hzRECOVERY
Quadriceps MassageQuadriceps Massage
Relaxes:Lower legs(Calves)
9-14hzRECOVERYLie on your back in front of the machine, and place your calf muscles on the plat-form at equal distance apart as shown. Keep your pelvis still, relax into the posi-tion.
INSTRUCTIONSCalf MassageCalf Massage
BALANCEBALANCE BenefitsBenefitsThe following moves will help you improve your balance.
Improvesbalance(Beginner balance move)
Transverse BalanceTransverse BalancePlace both of your feet on the platform at 90 degrees to the front of the ma-chine, with heels placed on the center of the tilting axis. Keep your knees slightly bent. Activate your core bydrawing your belly button in toward your spine, and activate your buttocks by gently squeezing.
INSTRUCTIONS6-8hz BALANCE
Improvesbalance(Intermediate balance move)
MINIMUM
Place both of your feet on the platform at equal distance from the tilting centre axis. Bend at the knees, move your but-tocks toward floor, and place your weight through your heels. Place your hands out in front of you for balance. To ensure correct posture, make sure your toes do not lift off the platform and keepyour knees bent, making sure your knees do not come out past your toes. Keep your hips square for pelvic stability.
INSTRUCTIONS6-8hz BALANCE
Squat BalanceSquat Balance
Improvesbalance(Advanced balance move)
Single Leg BalanceSingle Leg Balance6-8hz BALANCE
MINIMUM
Place one foot in the middle of the plat-form with your knee slightly bent, then raise your other leg as shown. Place your hands on your hips for balance. To ensure correct posture, keep your hips square for pelvic stability. Remember toalternate legs.
INSTRUCTIONS
www.hypervibe.com
This guide will help you get the most out of your Whole Body Vibration machine. Follow this workout schedule three times a week for a complete whole body vibration workout.
The following icons will help you to know which excercises will benefit which parts of your body.
For some exercises, we recommend a minimum amplitude which can be increased to suit your ability. For such exercises we will give the following indication. For optimal results, follow this hand and foot placement chart as indicated with each movement.
Arms &Shoulders
Balance
Back Chest
CoreLower Body/Legs
Exercise sequence: Do the following routine 3 times a week.
BALANCEBALANCE
Choose 2 excercisesfrom this category. Doeach one for 30 seconds.repeat, then move tonext category.
Lastly, choose 2 excercisesfrom this category and Doeach one once for 2 minutes.Now you have finshed yourwhole body workout routine.
RECOVERYRECOVERYTRAINTRAIN TONETONEChoose 2 excercises from the TRAIN category and do for 30 seconds each, then choose 2 excercises from the TONE category and do for 15 seconds each. Repeat all 4 excercises then move on to the next category.
