ProForm EMOTION2 User Manual page 11

EXERCISE DETAILS
CALF RAISE
※ Posture: place the feet in the middle of the plate and lift the heels. Knees slighty bent, the back is straight
and the position is maintained while looking straight ahead. Tense abdomen.
※ Affected area: tibialis and calves.
SQUAT (HORSEBACK RIDING POSITION)
※ Posture: place feet in the middle of the plate, shoulder width apart. The knees bend approximately 80
degree (the user should be able to see the toes and part of the feet). Back straight, maintain balance. Keep
weight mostly on forefoot.
※ Affected area: quadriceps, tibialis, and calves.
SINGLE LEG SQUAT
※ Posture: step on the plate with the main foot. Place other foot along side the Vibration machine next to it.
One leg is held up as shown in the diagram (90 degree or more). Hold the handle bar to maintain a straight
chest and back. Maintain balance, chin slightly tilted upward.
※ Affected area: quadriceps.
BICEPS CURL
※ Posture: step on the plate, hold the rope and maintain the tension of the arms. Bend the knees and the hip
slightly. Maintain the back straight and the head is tilted upward.
※ Affected area: trapezius, biceps, forearms, quadriceps, and tibialis
LATERAL SIDE RAISE
※ Posture: hold the rope, and lift the arms slightly. The knees are bent 20~30 degree. Tension is placed on
the hip and the abdomen.
※ Affected area: trapezius, deltoids, tibialis, and calves.
PRESS UP
※ Posture: place hands in the middle of the plate at shoulder width. Keep legs and knees straight. Bend
elbows about 90 degree, and retract to the starting postion.
※ Affected area: deltoid, pectorals, forearms, and triceps.
TRICEP DIPS
※ Posture: place hands in the middle of the plate at shoulder width apart. The fingers point away from the
user. Hold the feet near the machine, lift the heels, sustain the body with only the feet and the arms.
※ Affected area: trapezius, deltoids, forearms, triceps and pectorals.
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