By Luca Giovanni Bottoni - Technical Manager of the Power Plate Exclusive center
Muscle tone is a conditional situation in which the muscles find themselves after training. A tonic muscle is such as it receives weak impulses, even in conditions of rest, which make it find it slightly contracted, therefore more tonic to the touch, in the context of the life of the individual. The continuous research, development and application of training techniques on Power-Plate®, led me to the development of a circuit of exercises, with a very high degree of intensity, aimed at the general toning intended as total body, proportionally to the reinforcement of the Core. Warm-up phase, middlesquat and cool-down, massage of at least 60 ". Repeat the circuit at least twice, with the aim of reaching the third. No pause between the exercises, pause of at least two minutes at the end of each circuit. Dynamic evolution directly proportional to the increase in organic capacities.
(Luca G. Bottoni)
Exercise 1 Lunges
Static vertical exercise. The lower limb on the machine is flexed at 90 ° with the "knee-ankle" leg perfectly vertical and the weight is distributed over the whole foot. The lower limb on the swiss ball is flexed at 90 ° with a strong downward pressure, with voluntary contraction of the buttock. Upper limbs in traction on the ribbons, perfectly vertical.
Exercise 2 Bibs
Horizontal exercise. Feet resting at shoulder width on the ball in the descending area. Hands resting on the machine in a slightly wider position than shoulder width. Hands twisted 45 °. Dynamic evolution.
Exercise 3 Glutei- Abdominals
Sitting position on ball in a descending phase. Feet resting on the machine at shoulder width, extra-rotated. Perfectly vertical joint segment. Elastic in maximum tension just below the knee joint. Upper limbs lying over the head, with a medical ball. Dynamic evolution.
Exercise 4 Triceps
Horizontal position. Firm grip on the machine, bending at 90 ° of the arms, legs stretched, resting on the ball, at shoulder width. Dynamic evolution.
