Training Suggestions - Maxxus Lifeplate 4.0 Training Manual

A22 Dips
Triceps muscles
Start Position:
Place hands with fi ngers to the front on
edge of device. Elbows facing to the rear,
arms bent at an angle. Heels on the fl oor.
Raise your bottom from the fl oor.
Variations:
1. Hold this position
2. Small upward and downwards move-
ments (bend and straighten your
arms)

Training Suggestions

Please note that the following training programs are suggestions for your individual vibration training. These
training programs have no connection to the programs installed in the vibration plates.
Program 1
"Health Training"
Warm-up: A24
Strengthening: A1, A6, A7, A12,
A14, A18, A20
End session with intensive
stretching!
A23 Combination Exercise I
Entire body
Start Position:
Facing down with hands on device shoul-
der-width apart. Arms straight, feet behind
together on the fl oor. Bottom raised above
head height. Alternately raise and lower
left and right legs straight up behind you.
Program 2
"Entire Body Strengthening"
Warm-up: A24
Strengthening: A2, A4,10, A11,
A13, A14, A16, A17, A19, A20, A22
End session with intensive
stretching!
19
Training Manual
A24 Combination Exercise II
Entire body
Start Position:
Lunge with front foot placed in centre of
device and leg bent. Hold handles with
under hand-grip and elbows slightly at an
angle. Raise upper arm bringing hands up
to forehead level and lower them again.
Change leg positions halfway through the
exercise.
Program 3
"Problem Zone Training"
Warm-up: A5
Strengthening: A2, A6, A9, A12,
A14, A15, A18, A22, A23
End session with intensive
stretching!
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ENG