Vibration plates, also known as whole body vibration machines, consist of a plate that vibrates according to adjustable variables: frequency that indicates the number of vibrations per second, and amplitude that indicates the depth of the vibration. According to a study in the April 2000 issue of the "European Journal of Applied Physiology," whole-body vibration training can increase muscular strength, explosive power and anabolic hormone levels.
Legs
Beginners can start with a simple squat. Stand on the plate after setting the lowest levels for frequency, amplitude and time. Hold the handles and bend your knees slightly. Start the machine and hold for the duration of the vibration. After you have mastered this move, try more advanced options. Step-ups, which involve stepping up and down onto the plate as it vibrates, help train your quadriceps and hamstrings as well as enhance balance. The basic beginner squat may be made more challenging by deepening the bend of your knees. To create even greater muscle engagement in the glutes and hamstrings, try squatting on only one leg. To train the lower part of your leg, perform calf raises as the machine vibrates.
Upper Body
The vibration plate also helps train the upper body. Place your hands on the vibrating plate and your toes on the floor and lower into the bottom of a push-up position. Hold this pose for 30 to 90 seconds of vibration to train the chest and front of the shoulders. Switch the push-up around, placing your toes on the plate and palms on the floor. Bend and extend your elbows during the plate's vibration. To isolate the triceps muscles, try dips off the plate. Sit on the edge of the plate and place your palms---fingers facing you---on the surface. Lift your hips off the plate and bend the elbows. Hold this position for the duration of the vibrating period.
Core
The core consists of the muscles of the hips, abdominals and back. These muscles help you maintain balance and are challenged by the instability created during vibration exercise. Several core-based exercises may be done on the plate. Try standing on the plate with a gentle knee bend. Place your hands at the sides of your head. As the machine vibrates, rotate your torso slowly side to side to train the hips and sides of the waist. A held V-sit on the plate stimulates the front sheath of the abdominals and the internal transversus abdominis muscle. Sit on the plate and bend your knees. Reach your arms out to the sides and lift your legs, holding for the duration of the vibration. The simple plank maneuver rounds out your core workout---place your palms on the vibrating plate and your toes on the floor. Hold this position in a strong, straight line until the machine stops vibrating.
References
- American Council on Exercise: Whole Body Vibration Training
- IDEA Health and Fitness Association: Whole Body Vibration Training
- "Journal of Sports Medicine and Physical Fitness": Vibrations and Their Applications in Sport
- "European Journal of Applied Physiology": Hormonal Responses to Whole-Body Vibration in Men
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