VibroShaper Training and Eating Guide Bedienungsanleitung
VibroShaper
Vibrationsplatte
Training and Eating Guide
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VibroShaper
Training & Eating
Guide
VibroShaper Training & Eating Guide
Complete 4 sessions every week as per the instructions. The programme works by getting your metabolism
into real fat burning mode quickly through short but intense bursts of exercise.
After each session your body will continue to burn fat for up to 48 hours. For it to work the key is getting your
heart rate up quickly.
Each set is designed to be short and intense to be completed with your VibroShaper machine.
The programme is set for 8 weeks. You will find that as you progress through the programme you will get
stronger and will be able to complete more repetitions in the 20 second bursts.
The important thing is that as you progress you continue to push yourself as hard as you can during the
bursts so that your heart rate is raised and you are short of breath at the end.
At the beginning you should set your VibroShaper speed low (10) and steadily increase it as the
programme goes on and your body gets accustomed to the Whole Body Vibration.
Mon Tues Wed Thur Fri Sat Sun
Exercise Workout Workout Workout Workout
Time 3 mins 3 mins 3 mins 3 mins
Routine Exercise Time
Exercise 1 VibroShaper Push ups 20 seconds high intensity
Rest 1 Get into position for next exercise 10 seconds
Exercise 2 VibroShaper Squats 20 seconds high intensity
Rest 2 Get into position for next exercise 10 seconds
Exercise 3 VibroShaper Crunch 20 seconds high intensity
Rest 3 Get into position for next exercise 10 seconds
Exercise 4 VibroShaper Arm Abduction 20 seconds high intensity
Rest 4 Get into position for next exercise 10 seconds
Exercise 5 VibroShaper Hip Raise 20 seconds high intensity
Rest 5 Get into position for next exercise 10 seconds
Exercise 6 VibroShaper Reverse Push Up 20 seconds high intensity
Exercise 6 Stand on VibroShaper 10 seconds
Exercise Routine:
VibroShaper Training & Eating Guide
These exercises should all be repeated as many times as you can during your 20 second bursts. You should
be breathing heavily by the end with a raised heart beat.
VibroShaper Push Up
Place your palms on the machine a shoulder width apart with your body extended
and feet on tiptoes. Lower your upperbody until flat with the machine. Push back up
until arms are straight. Repeat at pace.
VibroShaper Squat
Stand on the machine with your legs a shoulder width apart. Cross your arms placing
your palms on the opposite forearm in order to keep balance. Bend at your knees
whilst keeping your back straight until your thighs are parallel with the ground. Push
back up until standing straight. Repeat at pace.
VibroShaper Crunch
Lie with your back on the floor and the soles of your feet flat on the device. Curl your
upper body up, keeping a straight back until your whole upper body is raised only
slightly off the floor. Return to the starting position. Repeat at pace.
VibroShaper Hip Raise
Lie with your back on the floor and the soles of your feet on the device; lift your hips,
raising your lower back off the floor by tightening your abs and buttocks. Return to the
starting position. Repeat at pace.
VibroShaper Arm Abduction
Stand on the machine with your legs separated a shoulder width apart. Take hold of
the power band handle, one in each hand. Begin with your arms pointing straight
down. Keep both arms straight and raise them both simultaneously out to your side
until they are horizontal with the floor. Lower them to the starting postion keeping them
straight the whole time. Repeat at pace.
VibroShaper Reverse Push Up
Sit with your back to the machine with your legs slightly bent and feet flat on the floor.
Place both hands on the edge of the machine a shoulder width apart. Raise your
hips off the ground. Take your bodies weight on your arms and lower your upper body.
Lower your body until your arms are at a 90 degree angle whilst keeping your hips off
the ground. Push back up until your arms are straight. Repeat at pace.
Produktspezifikationen
| Marke: | VibroShaper |
| Kategorie: | Vibrationsplatte |
| Modell: | Training and Eating Guide |
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