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כל המכשירים מונעים באמצעות טכנולוגית סימנס.
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 תרגילים
Beginners Position R/L A001
  • one foot the middle on platform, one foot on step
  • feet hip-width apart, toes in natural position
  • bend knees 100 to 160 degrees
  • knees may not extend beyond toes
  • shoulders back, head up, tense core muscles, maintain balance
  • exercise can be performed statically or dynamically
  • use handlebar for balance if necessary
A002 Squat
  • feet in the middle on platform, hip width apart, toes in natural position
  • bend knees between 100 to 160 degrees
  • knees may not extend beyond toes
  • shoulders back, head up, tense core muscles, maintain balance
  • exercise can be performed statically or dynamically
  • use handlebar for balance if necessary
A003 One Legged Squat L/R
  • one foot the middle on platform, toes facing forwards
  • bend knee 100 to 160 degrees
  • knee may not extend beyond toes
  • shoulders back, head up, tense core muscles, maintain balance
  • exercise can be performed statically or dynamically
  • use handlebar for balance if necessary
A004 Wide Stance Squat
  • feet far apart on platform, toes facing the corners
  • bend knees 100 to 160 degrees
  • knees may not extend beyond toes
  • shoulders back, head up, tense core muscles, maintain balance
  • exercise can be performed statically or dynamically
  • use handlebar for balance if necessary
A005 Calf Raise
  • feet in the middle on platform, hip width apart, toes facing forwards
  • knees slightly bent
  • shoulders back, head up, tense core muscles, maintain balance
  • raise heels off the platform
  • exercise can be performed statically or dynamically
  • use handlebar for balance if necessary
B001 Glute Stretch R/L
  • mat on platform
  • sit on platform, bend front leg
  • place resting leg on floor
  • bend over forwards
  • feel stretch through upper leg and glutes
B002 Quadriceps Stretch R/L
  • mat on platform
  • one knee on platform
  • place one foot in front on floor
  • pull kneeling heel to bottom
  • keep upright, tilting pelvis forward
  • feel stretch in quadriceps
B003 Hamstrings Stretch
  • stand sideways in the middle on platform
  • feet hip width apart, knees soft
  • slowly bend over from waist
  • feel stretch in hamstrings and calves
B004 Neck Stretch R/L
  • stand facing away from platform
  • feet hip-width apart in front of platform, toes natural position
  • shoulders back, upright stance
  • strap crossed behind back, pull to tension using overhand grip
  • tilt head to opposite shoulder
  • feel stretch through shoulder and neck
B005 Back Stretch
  • mat on platform
  • sit facing away from console on platform
  • tuck in chin
  • bend forward from waist
  • drop arms inside legs, hands loosely on ankles
  • hold the tension point in the lower back
C001 Calf massage
  • mat on platform
  • calves on platform
  • lie down rest shoulders on floor, head back
  • relax body
C002 Adductor Massage R/L
  • mat on platform
  • lay lengthways in front of platform
  • upper legs inner thigh on platform
  • relax body
C003 Quadriceps Massage
  • mat on platform
  • place upper legs on platform, bend knee 90 degrees
  • upper body on step
  • relax body
C004 Hamstrings Massage
  • mat on platform
  • place back of upper legs on platform
  • back and head on step
  • relax body
C005 Abductor Massage R/L
  • mat on platform
  • outer thigh and bottom on platform
  • one hand on floor, other hand on handle
  • relax body
 
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