A vibration plate is a motorized exercise platform that is used to increase the intensity of an exercise session. A variety of exercises may be performed on the vibration plate. When using the vibration plate, position your body on the platform as you would an exercise bench or exercise ball. The motorized vibrations allow to you train muscular strength, balance and coordination.
Squat
Stand on the vibration plate and position your feet hip-width apart. Lower your body down to a deep squat position until your thigh is parallel to the platform. Keep your chest held high, back straight and eyes focused straight ahead when performing the squat. If necessary, use your arms to help stabilize your body on the vibration plate. Repeat this exercise 10 times.
Split Squat
Place one foot on the vibration plate and keep your opposite foot on the ground. One foot should be two steps forward, and your other foot should be two steps back. Squat down to a lunge position until the knee of your back leg is almost touches the floor. Place your hands on your hips during this exercise to help you keep your balance. Repeat this exercise 10 times for each leg.
Push-Ups
Place your hands directly on the vibration plate positioned slightly wider than shoulder width. While keeping your torso straight, lower your chest to the vibration plate by bending arms. Push your body up until your arms are fully extended. Repeat this exercise 10 times.
Triceps Dips
Sit with your back towards the vibration plate. Place your hands on the platform behind your body and position your feet in front with legs straight and feet on the floor. Extend your elbows to raise your body off of the floor, once fully extended slowly lower your body by bending your arms. Repeat this exercise 10 times.
References
- "Encyclopedia of Muscle & Strength"; Jim Stoppani; 2006
- "Essentials of Strength Training and Conditioning"; Thomas Baechle and Roger Earle; 2009
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