EJERCICIOS PLATAFORMA VIBRATORIA

EXERCISE 1
Stand up straight with knees slightly bent and holding the handle-bars. Contract your
Abdominal / Stomach muscles.
- Trains: Back, Arms
EXERCISE 2
Stand with your knees bent and holding the handle-bars.
- Trains: Back, Legs, Thighs
EXERCISE 3
Stand with one foot on the plate and the other on the ground. Rest hands on waist. Repeat
switching legs.
- Trains: Waist, Abdominal / Stomach, Thighs
EXERCISE 4
Stand with one foot on the plate and the other on the ground and holding the handle-bars.
Repeat switching legs.
- Trains: Waist, Abdominal / Stomach, Legs
EXERCISE 5
Sit up straight, Contract abdominal muscles and keep back straight.
- Trains: Butt, Legs and improve cellulite
EXERCISE 6
Sit up straight and holding one handle bar.
- Trains: Waist, Legs and upper body
EXERCISE 7
Sit up straight and hold both handle-bars.
- Trains: Legs, Waist and Stomach / Abdominal muscles
EXERCISE 8
Place both feet on the plate and lie down on the floor. Lift hips and keep hands on the floor.
- Trains: Thighs, Hips
EXERCISE 9

EJERCICIOS PLATAFORMA VIBRATORIA

Place one foot on the plate while holding other leg straight. Lift hips and keep hands on the
floor. Repeat switching legs.
- Trains: Thighs, Hips and Legs
EXERCISE 10
Sit on plate, lie back and contract abdominal muscles. Try not to hold onto the handle-bars.
- Trains: Abdominal / Stomach muscles.
EXERCISE 11
Lie down with stomach on plate. Position feet on main support pole and hands flat on the
ground.
- Trains: Hips, Abdominal / Stomach muscles.
EXERCISE 12
Stand on knees and place hands on plate. Keep back straight.
- Trains: Shoulders, Arms, Back, Abdominal / Stomach muscles
EXERCISE 13
Stand on knees and place hands on plate. Lower chest as if doing push-ups.Keep back
straight and cross feet.
- Trains: Arms, Shoulders, Chest, Back, Abdominal / Stomach muscles
EXERCISE 14
Position hands on plate. Feet together and lift thighs from floor.Keep back straight and
cross feet.
- Trains: Arms, Shoulders, Chest, Abdominal / Stomach muscles
EXERCISE 15
Position hands on plate. Feet together and sit on floor.
- Trains: Arms, Shoulders, Chest, Abdominal / Stomach muscles.
EXERCISE 16
Position feet on plate and hands shoulder width apart on the floor. Keep back straight.
- Trains: Legs, Arms, Shoulders, Chest and Back.
EXERCISE 17
Squat next to machine and on plate. Keep stomach muscles contracted. Switch sides.
- Trains: Arms, Shoulders and Legs.

EJERCICIOS PLATAFORMA VIBRATORIA

EXERCISE 18
Lie down with calves on plate and hands flat on the floor.
- Trains: Lower body and improves blood circulation.
EXERCISE 19
Stand up straight with knees slightly bent and holding the handles with palms facing
upwards and forearms parallel to the floor. Contract abdominal muscles.
- Trains: Back Arms, contract your Abdominal / Stomach muscles.
EXERCISE 20
Stand up straight with knees slightly bent and holding the handles with palms facing
upwards and forearms parallel to the floor. Contract abdominal muscles.
- Trains: Back Arms, contract your Abdominal / Stomach muscles.