A Power Plate is a piece of exercise equipment that can be used for a wide variety of exercises. The Power Plate oscillates in three directions to destabilize the user and, according to Power Plate International Ltd, make exercises more effective and demanding. The high frequency vibrations force your muscles to contract to stabilize your body as you perform exercises such as squats, push-ups and crunches, as you not only have to perform the exercises, but also must work to hold yourself in position against the oscillations. There are a large number of exercises you can perform using a Power Plate including stretches, strength and toning. Make sure you adjust the frequency and amplitude (difficulty settings) of the Power Plate vibrations to suit your individual fitness level.
Push-ups
To tone and strengthen your chest, shoulders and triceps, place your hands shoulder-width on the Power Plate and your toes or knees on the floor, depending on your fitness level. Either hold yourself in the push-up position for a predetermined time or lower and raise your body using your arms as normal. Make sure you breathe throughout the exercise and maintain a tight core and neutral spine.
Triceps Dip
This exercise focuses on the backs of your arms. Sit on your Power Plate with your hands on either side of your hips, your legs bent and your feet flat on the floor. Lift your butt off of the Power Plate so that your weight is supported on your hands and feet only. The farther your feet are away from the Power Plate, the more demanding the exercise will be. Keeping your head facing forward, push your hips forward and bend your arms to lower your butt below the level of the Power Plate. Slowly push yourself back up to the starting position and repeat. This exercise can also be performed as a static hold.
Squat
To tone and strengthen your legs, stand on the Power Plate with your feet hip-width apart holding onto the handrails for balance, if necessary. Push your hips back and bend your knees until your thighs are parallel to the floor. Either hold this lowered position for the desired duration or push back up and repeat. Both options will provide your lower body muscles with an effective workout.
Standing Row
This exercise focuses on your upper and lower back, as well as your biceps at the front of your upper arms. Attach the handles to the Power Plate and take one in each hand. Standing on the floor, bend your knees slightly and bend forward at the hips. Bend your elbows and pull your arms back, keeping them tucked in close to your body. Hold this static position for the desired duration. You can make this exercise more challenging by standing on one leg at a time.
V-Sit
To tone and strengthen your abdominal muscles, place a mat on the Power Plate and sit down in the center. Lift your legs and shoulders so that you are balancing on your lower back. Hold this contracted position for the desired duration. Avoid holding your breath. This exercise can be made more challenging by extending your legs.
Stretches and Massage
Before you start your workout, you can perform a variety of stretches using the Power Plate. The oscillation of the Power Plate will help your muscles relax into the stretches. Perform all of your usual stretches, but rather than standing or lying on the floor, use the Power Plate instead. On completion of your workout, you can use the Power Plate to massage away tension and increase blood flow within your muscles. Simply position yourself so that the desired muscle group is on the Power Plate, and relax.
References
- "Using Whole Body Vibration in Physical Therapy and Sport: Clinical Practice and Treatment Exercises" ; Alfio Albasini, Martin Krause and Ingo Volker; 2009
- Power Plate International Ltd; Power Plate Exercise Guide
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