Pyle SQVBK-1 Instruction Manual - Page 26

• Raise your hips so that your upper body and legs are aligned. • Tighten abdominal and hip muscles. Training time: Exercise di culty Vibration level The total duration is one minute. Easy 1-40 Hold this position for 15-30 seconds at a time, then use your other hand to exercise. Medium Hard 41-80 81-120 Forearm Support Exercise Training target: Hip, lower back, thigh muscles Training Posture • With your face facing the ground, place your forearms on the shaker of the machine and support your body with your forearms. • Raise your feet while lifting your entire body from the ground. • Keep the back and legs straight. Keep the head and spine at the same level (do not lift your head). • Tighten abdominal and hip muscles. • You can also place your knees on the oor, support your whole body with your knees, your ankles crossed, and Exercise di culty Vibration level Easy 1-40 Medium 41-80 your back and neck stay in a straight line. Hard 81-120 Training time: • Static: Two cycles Hold this position for 20-30 seconds at a time, with a rest period of 20-30 sec. V-Leg Extension Training target: Abdomen Training Posture • Sit on the vibration board of the machine, put your hands on the side of the machine, and lift your legs. • Stretch your legs. The farther you stretch your legs, the more di cult the exercise will be. Exercise di culty Vibration level Easy 1-40 Medium 41-80 Hard 81-120 26 www.SQUATZ.com