Shape Pad Fitness Patterns
- MXES-400SHPK / 200SHPK Shape pad
Balanced Mode Step - MXES-400SHPK / 200SHPK Shape pad
High Mode Step - MXES-400SHPK / 200SHPK Shape pad
Low Mode Step
MXES-400SHPK / 200SHPK Shape pad Balanced Mode steps
Order | Step | Description |
---|---|---|
1 |
Warm-up |
The muscles are moved with steady rhythmic stimulation. |
2 |
Sit-up |
The entire core above the hip joints is lifted using the hip muscles, including the iliopsoas muscles (major psoas, psoas minor, and iliac muscles: lower left) and thigh muscles (rectus femoris muscle: lower right), in addition to the rectus abdominis muscle. |
3 |
Weighted sit-up |
Applies a higher load than a normal sit-up. |
4 |
Russian twist |
This movement works the oblique abdominals. Quick movement is key. |
5 |
Toning |
Light and high-strength movement for strong or light training. This is an original program step. |
6 |
Spider crawl |
Mimics the movement of a spider and develops the abdominal muscles. Also develops inner muscles. |
7 |
Conditioning |
Fine stimulation for lighter training. |
8 |
Leg raise |
Lying on the back on a mat or such like on the floor, a fixed or heavy item (a pillar, sofa, etc.) is held onto to stabilize the upper body. The legs are then extended perpendicular to the floor, lifted directly and slowly, held still for 1 or 2 seconds in this raised position, and then lowered slowly. The heels should not touch the ground when the legs are lowered. |
9 |
Hard plank |
While lying on the stomach, the arms are bent. Then the upper body is lifted with the elbows, the waist raised in line with the body, and this posture held. |
10 |
Cocoon |
The upper body is raised from a face up position. This training develops the abdominal muscles in the vertical direction. |
11 |
Abdominal crunch |
Laying face up on a mat on the floor, the feet can rest on the floor with knees bent, or on a low bench for easier contraction of the abdominal muscles. The hands are placed on the abdomen or place lightly next to the ears. The body is curled slowly around the belly while breathing in, then straightened to the original position. |
12 |
Burst up |
Contracts the muscles with a higher load. This is an original program step. |
13 |
Conditioning |
Fine stimulation for lighter training. |
14 |
Reverse crunch |
This training intensively stimulates the rectus abdominis muscle. |
15 |
Bicycle crunch |
Laying face up on a mat on the floor, the hands are placed near ears, and the feet are raised slightly upward. The upper body is raised while bringing the right shoulder toward the left shoulder. At the same time, the left knee is raised toward the stomach. The right elbow touches left knee over the stomach. The body is returned to its initial position, and the same movement is repeated on the other side. |
16 |
Barbell roll-out |
Develops the deeper abdominal muscles as well as abdominal muscles like a yoga plank. |
17 |
Flat bench leg raise |
Places a load on all the abdominal muscles. It is especially effective for the lower rectus abdominis muscle. |
18 |
Dragon flag |
Imparts a higher load than other types of abdominal training and develops all the abdominal muscles. |
19 |
Cool down |
Fine stimulation for adjusting the muscles. |
20 |
Cool down |
Stimulation at reduced speed to lower movement strength. |
- Movements for each pattern are based on Maxell’s original programs.
MXES-400SHPK / 200SHPK Shape pad High Mode steps
Order | Step | Description |
---|---|---|
1 |
Warm-up |
The muscles are moved with steady rhythmic stimulation. |
2 |
Sit-up |
The entire core above the hip joints is lifted using the hip muscles, including the iliopsoas muscles (major psoas, psoas minor, and iliac muscles: lower left) and thigh muscles (rectus femoris muscle: lower right), in addition to the rectus abdominis muscle. |
3 |
Decline sit-up |
Applies a higher load than a normal sit-up. |
4 |
Weighted sit-up |
Applies a higher load than a normal sit-up. |
5 |
Bench crunch |
Imparts a higher load than a normal crunch. |
6 |
Weighted crunch |
Imparts a higher load than a normal crunch. |
7 |
Burst up |
Contracts the muscles with a higher load. This is an original program step. |
8 |
Knee-to-chest |
Mainly develops the lower rectus abdominis muscle. |
9 |
Draw-in |
Can be done anywhere because it is simply abdominal breathing. Tightening the abdominal muscles is key. |
10 |
Raised leg crunch |
Imparts a higher load than a normal crunch. |
11 |
Pulse-ups |
Imparts a higher load than a normal crunch. |
12 |
Scissor kick crunch |
Imparts a higher load than a normal crunch. |
13 |
Hanging leg raise |
A favorite of bodybuilders. Places the highest load on the lower rectus abdominis muscle. Performing this exercise with knees straight increases the load. |
14 |
Cool down |
Fine stimulation for adjusting the muscles. |
15 |
- Movements for each pattern are based on Maxell’s original programs.
MXES-400SHPK / 200SHPK Shape pad Low Mode steps
Order | Step | Description |
---|---|---|
1 |
Warm-up |
The muscles are moved with steady rhythmic stimulation. |
2 |
Raised leg plank |
Raising one leg places a higher load than a normal plank. |
3 |
V sit-up |
Imparts a relatively high load and is effective as body weight abdominal training. Simultaneously develops both the upper and lower rectus abdominis muscles. |
4 |
Knee-to-elbow |
The core is twisted to bring the elbow and knee close together. |
5 |
Leg raise twist |
Highly effective for training the oblique abdominals located along the sides of the torso. |
6 |
Draw-in |
Can be done anywhere because it is simply abdominal breathing. Tightening the abdominal muscles is key. |
7 |
Hip lift |
Simultaneously develops the hip and inner abdominal muscles. Holding hips after lifting stimulates transversus abdominal muscles. |
8 |
Decline crunch |
The slope of a decline bench makes this more effective than a normal crunch. Unlike sit-ups, the body is not completely raised, but just crunching is key. |
9 |
Burst up |
Contracts the muscles with a higher load. This is an original program step. |
10 |
Cool down |
Stimulation at reduced speed to lower movement strength. |
- Movements for each pattern are based on Maxell’s original programs.