Training on a whole body vibration machine is a way to add a new dynamic to your strength and power training. This machine consists of a plate that vibrates at user-adjusted frequencies and amplitudes. When you perform an exercise while sitting or standing on the plate, your muscles contract from 30 to 50 times per second. This makes the body work harder to stabilize, increases strength, improves balance, enhances flexibility, increases blood flow and reduces soreness, reports FreeMotion fitness. Unweighted exercises you often perform on the ground can be adapted for use on vibration trainers.
Step Ups
The step up works the entire leg and gluteal regions. In addition, it trains your balance and core because of the stabilization needed to sustain the change between solid ground and vibrating plate. To perform the move, start the vibration trainer and stand on the ground behind the plate. Step your left foot onto the plate followed by your right. Step down with your left foot and then your right. Avoid using your hands to help support you as you step up and down. Repeat 10 times with the left foot leading and 10 times with the right leading.
Squats
You can perform many variations of the squat on a vibration trainer. A modified squat is a good beginner exercise, notes Catherine Sharick in Time magazine. Set a low frequency and amplitude for 30 seconds and stand on the platform. With your hands grabbing the handles, bend your knees about 45 degrees and hold for the duration of the vibration. When you easily maintain a 90-second hold, deepen the squat by working toward a 90-degree knee bend. For even greater intensity, try a single leg squat, where you stand on one leg with a bent knee for 30 to 60 seconds. Switch sides for another 30 to 60 seconds.
Triceps Dips
Dips train the triceps muscles at the back of the upper arms. While dips on solid ground involve lowering and lifting your body with a bend of the elbows, the vibration training dip is a static hold. After setting the desired levels on the trainer, sit on the edge of the plate with your palms firmly pressed into the surface. Your fingers should face your body as you lift your buttocks to hover off the edge of the plate. Bend your elbows to activate your triceps and have a trainer or friend start the machine. Hold the dip for the duration of the vibration.
Plank Push-Up
A plank push-up trains your abdominals and chest, triceps and shoulders. For this move, set the vibration trainer to the desired levels and assume a plank position with the balls of the feet on the plate and your hands on solid ground. When the machine starts, begin to execute traditional decline push-ups by bending your elbows and lowering your nose toward the floor. Straighten the elbows to complete one repetition. Complete as many as you can during the duration of the vibration.
Member Comments