The Power Plate is a brand of vibration machine offering a unique way to exercise by creating instability in the body. According to the official website, with each vibration experienced while standing or sitting on the plate, the body is forced to flex reactively, which, when performed consistently, results in improvements in strength and power. When first using the Power Plate, set the amplitude and frequency levels at the lowest levels and hold each exercise just 30 seconds. Over time, work your way up to 60 or 90 seconds with higher rates and intensities of vibration. Anyone can enhance his usual strength and cardio routine with Power Plate training.
Squats
Chantal A. Vella of Idea Fit says that the low-impact nature of whole body vibration training makes it a good choice for older or obese clients who may find traditional resistance exercise too challenging. Beginners, especially obese and elderly exercisers, should start vibration training by standing on the platform with their knees slightly bent. When you feel comfortable with the modified squat, try deepening the knee bend to 45 or 60 degrees for a lower squat or unloading one leg for a single leg squat.
Triceps Dips
Triceps dips target the backs of the upper arms. On the Power Plate, instead of bending and extending the elbows to complete a certain number of the exercise, you will lower into the bottom portion of the move and hold. Sit on the edge of the Power Plate and press your palms firmly onto the platform. Lift your hips up off the plate and bend your elbows. Hold this hover for the desired workout time.
Forearm Plank
The forearm plank is often performed on a workout mat to target all the muscles of the abdomen. To increase muscle activation, perform it on the Power Plate by placing flexed elbows onto the plate. Extend your toes behind you so that your body becomes a straight line. Contract your abs, glutes and hamstrings as you hold for the duration of the vibration.
Static Lunges
Performing a static lunge on the power plate further trains the muscles of the legs. Stand and place your right foot on the plate and your left foot on the floor staggered behind the plate. Lower into a lunge by bending the right knee. Hold this position for the duration of the vibration and then switch sides.
Recovery Exercises
After any workout, the Power Plate can help you relax tired muscles. Lie on the floor and place your calves on the machine for a calf massage. You can also lie with the tops of the thighs on the plate and your torso supported on the floor to target the quadriceps. Holding a simple forward fold for a 30- or 60-second vibration releases the hamstrings and back.
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