3G Cardio AVT 3.0 Owner's Manual - page 17
14
CARDIO
3G
®
3G
CARDIO
®
www.3GCardio.com
Exercise Instructions
A 06 Triceps Dip
Facing away from the 3G Cardio® AVT™ Vibration Machine, firmly grip
the edge and push upwards. Now bend the arms slightly and lower the hips
toward the vibration platform plate, squeezing the shoulder blades together.
You should feel the tension mainly in your upper arms. For variation, repeat
the exercise with your legs straight.
Tip: Vary hand position in and out to train the triceps in different ways.
A 07 Biceps Curl
Position your toes slightly under the edge of the 3G Cardio® AVT™
Vibration Machine platform for support and hold the straps tightly at waist
height. Knees should be slightly bent, back and wrists kept straight. Pull your
arms upward. You should feel tension in the shoulders and biceps.
Tip: Adjust the length of the straps to train the biceps in different ways.
Focus on using just biceps to isolate them more.
A 08 Bent Over Pull
Stand in front of the 3G Cardio® AVT™ Vibration Machine. Pull the belts
upward on the side of your body. Push your chest out and shoulder-blades
together. Pull your arms backwards in a smooth motion and you should feel
tension in your upper back and shoulder area.
Vary hand position in and out to train the triceps in different ways.
Tip: Adjust the length of the straps and the angle in which you are pulling in
order to train the back in different ways.
A 09 Front Raise
Stand in front of the 3G Cardio® AVT™ Vibration Machine, legs shoulder
width apart and raise both arms horizontally in front of your torso.
Keeping your back straight and abdomen strong; pull the straps upward.
For variation, perform the same exercise from a standing position on the
vibration platform.
Tip: This is a great way to strengthen the rotator cuffs, but don’t go past
parallel. Keep back straight and eyes straight ahead.
A 10 Shoulder Press
Position the body in a horizontal line parallel with the 3G Cardio® AVT™
Vibration Machine. Hands should be shoulder width apart, legs and back
straight, head raised. Using slow and controlled movements push your
slightly bent arms toward the vibration platform and then return to the
starting position. This exercise is perfect for shoulders and upper arms.
Tip: Change amount of pressure and bend in your arms to find comfortable
angle and to vary the workout results.