3G Cardio AVT 3.0 Owner's Manual - page 19
16
CARDIO
3G
®
3G
CARDIO
®
www.3GCardio.com
Exercise Instructions
A 16 Lattisimus Dip
Place your hands on the mat, shoulder width apart. Keeping wrists and
forearms straight gently push off the handles. It is important to keep the hips
straight and to push the shoulders downward. This exercise promotes muscular
arms, shoulders and abdomen. Try doing the same exercise but this time keep
your legs straight.
Tip: Vary width of hand placement to slightly change workout.
B 01 Hamstring Stretch
Position your body in a wide stance on the 3G Cardio® AVT™ Vibration
Machine, buttocks pushed backwards. Holding the handles, let your upper
torso drop as far forward as possible. This exercise will stretch the buttock and
hamstring muscle groups. Alternatively, stand up straight and let your upper
torso and arms drop forward.
Tip: If you are flexible bend over far enough to reach around the back of the
column, which will help you stretch farther. Adjust feet width to vary stretch.
B 02 Quadriceps (Hip Flexor) Stretch
Position your knee and shin on the 3G Cardio® AVT™ Vibration Machine
platform ensuring the foot remains off the Plate! Keeping the upper body and
back straight, tense your stomach. By pushing your pelvis forward you’ll be
stretching your quadriceps.
Tip: Vary this exercise by pulling the rear leg forward.
B 03 Calf Stretch
Stand sideways on the 3G Cardio® AVT™ Vibration Machine, with one leg in
front of the other and toes facing forward. The front leg should be slightly bent, the
rear leg is straight. Push the heel of the rear leg down and you should feel tension in
your calves.
Tip: To vary this exercise, keep your back straight and push your pelvis forward.
Adjust heel tension to vary as well. Try this stretch also while facing towards the
upright column and lean against the handles.
B 04 Adductor Stretch
Stand sideways on the 3G Cardio® AVT™ Vibration Machine with your
feet near the support column. Place the outside foot on the floor close to
the machine so legs are apart. Bend the outside leg while keeping the other
leg straight. While keeping the upper body straight, lower your buttocks to
the floor. This exercise will stretch the insides of your thighs. Repeat on the
opposite side.
Tip: If you are unfamiliar with this exercise, practice off the vibration machine
first to get the hang of it.