Froothie VibroFit 3D User manual

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VIBRATION EXERCISES
1. BACK RELAXER
Sit in the centre of the machine. Allow your
upper body to lean forward. In this position, the
vibrations will help to relax the muscles of your
back, hip and thighs.
2. CALVES
Stand on the vibration machine with your feet
shoulder width apart. Keep your back straight,
your abdominal muscles tight and you will feel
tension in your calf muscles. To vary this exercise,
you could also bend your knees to 90°.
3. LOWER ABDOMINALS
Lean on the machine with your lower arms flat on
the platform and hold on tightly to the front edge
of it. With your back straight, lift your buttock
slowly as if you wanted to pull the platform
towards your feet. You should then feel the
tension in your abdominal muscles. You may also
perform the same exercise in kneeling position.
4. SHOULDER & NECK RELAXATION
Kneel down in front of the machine and place
your hands on the platform with your arms
outstretched. Keep your back and neck straight.
Swing you upper body backwards while resting
your arms on the platform. This exercise helps to
relax muscles of your neck and shoulders.

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5. PUSH UP
Kneel down in front of the machine. Place your
hands on the platform shoulder-width apart.
With your back straight and abdominal muscles
tight, push your chest up from the platform. This
exercise aims to strengthen your chest, shoulder
muscles an triceps. You may also perform the
same exercise with your legs stretched.
6. ADDUCTOR STRETCH
Position yourself sideway on the machine, one
foot on the platform and the other on the floor.
Legs apart, slightly bent the supporting leg while
keeping the other one straight. Keep your upper
body straight and lower your buttocks towards
thefl oor. This exercise helps to stretch the
muscles of your inner thighs. Repeat the same
exercise by switching the position of the two
legs.
7. CALF MASSAGE
Lie down in front of the machine, your back on
the floor. Rest your calves on the platform with
your toes pointing upwards. Simply relax and
enjoy an invigorating calf massage.
8. QUADRICEPS MASSAGE
Lie face down on the floor in front of the
machine, your arms supporting your upper body.
Rest your upper legs on the platform with your
lower legs slightly bent. While enjoying this
relaxing massage, be sure to keep your back
straight and tense your abdominal muscles.

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9. PELVIS BRIDGE
Lie down with your shoulders on the floor and
your feet flat on the machine. Raise your buttocks
with your knees slightly bent. Gently pull your
heels towards your upper body by tensing the
thigh and buttock muscles.
10. TRICEPS DIP
Turn your back to the vibration machine and
fi rmly grip the edge of the platform. Bend your
arms slightly and bring your hip to the level
of the platform, so that your shoulder blades
come close to one another. You should then
feel muscle tension in your upper arms and
shoulders. You can also perform the same
exercise with your legs stretched for a more
intense exercise.
11. ABDOMINAL TWIST
Stand on the vibration machine with your feet
shoulder width apart and hands on your hips.
Rotate your torso clockwise and hold for a few
seconds before returning to the centre. Then
repeat on the other side. This exercise can also
be done using the resistance bands by holding
them out in front of you at shoulder height and
rotating. This will work your abdominal and
oblique muscles.
12. LUNGE
Step on the vibration machine with one foot on
the middle of the platform and the other on the
fl oor behind. Bend your knee about 90°. Keep
your back straight, your knees not extending
beyond toes and position your bodyweight on
the front leg. You should then feel muscle tension
in the hamstrings, quadriceps and buttocks.
This exercise can be used in conjunction with
other exercises such as bicep curls using the
resistance bands to enhance the workout.

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13. BICEPS CURL
Carefully stand on the vibration machine. Grip
the resistance band handles, and then extend
arms down with palms facing up. Lift one arm up
towards your chest and down again, then repeat
with the other arm. Continue to lift your arms
alternately up and down in a controlled manner.
You can do this exercise with or without the
vibration plate active. This exercise can be done
with both arms at the same time also. To advance
this exercise it can also be done in the lunge or
squat position.
14. HIGH PULL
Stand on the vibration machine with your feet
shoulder width apart. Grasp the resistance bands
so the palms of your hands are facing the body.
Keeping your back straight raise the handles
of the resistance bands up towards your chin
and then lower. This will work your shoulders,
back and triceps. To advance the exercise you
could bend your knees when lowering the
resistance bands.
15. TRICEPS EXTENSION
Carefully stand on the vibration machine. Hold
the resistance bands in front of your chest so that
palms are facing each other. Lower arms slowly
behind you so that they are outstretched and
straight, then bring them back into the starting
position. This can be done either alternately or
at the same time. To advance this exercise, it can
be done either in the squat or lunge position. You
can do this exercise with or without the vibration
plate active.