Vibration plate exercise machines can be found at most gyms. Proper use is the only way to get the full benefit. Vibration machines have recently been found to help with sustained weight loss and for trimming abdominal fat when used correctly. A study compared conventional exercise to vibration plate machines, finding that dieting combined with vibration plate exercise could be a good alternative to using weights because they contract muscles while you exercise.
Step 1
Do your normal exercises but on the vibration machine. The vibration plate machine is designed to improve circulation while you exercise, perhaps leading to better calorie and fat burning. The idea is to do your normal exercises, like push-ups, lunges and stretching, but on the machine. Integrate the exercises into your normal aerobic exercise routine. You cannot be successful with your fitness goals by just standing on a vibration plate exercise machine.
Step 2
Continue to watch your diet. Calorie restriction combined with use of vibration plate exercise machines yields the best results.
Step 3
Perform a variety of exercises on the vibration machine. Leg exercises are performed the same as you would on the floor. Stand on the plate with your knees slightly apart, holding onto the handles. Keep your back straight, and stand on the balls of your feet. Straighten your legs, then flex, performing mini-squats. You can do the same, but with deeper squats for more intensity. Perform squats with your knees wider apart to target different muscles while standing on the vibration machine. Perform lunges with one foot on the vibration plate, and one on the floor. Lift the heel of the leg on the floor, keeping both knees flexed at 90 degrees, performing lunges with one leg. Repeat with the opposing leg. Stand on the plate and alternate weight from the balls of your feet back onto your heels to exercise your calves. Remaining on the balls of your feet contracts the calves, and you can also hold that position.
Step 4
Exercise your glutes (butt) by lying on a block. Put your legs on the machine. Raise your pelvis up and down. You can hold the position. The exercise is known as a bridge pose, much like that used in yoga, but with your feet on the vibration plate machine.
Step 5
Target your upper body. Put your arms on the vibration plate machine and do push-ups. You can also place a push-up bar on the machine. Face away from the machine with your hands on the push-up bar. Straighten your arms and push up and down to exercise your shoulders and triceps. You can also hold the posture while the machine vibrates and contracts your muscles as you work to hold yourself up with your arms straight. You do not have to use a push-up bar and can place your hand on the machine, facing away from the machine, performing up and down movements with your arms and your feet on the floor.
Tips and Warnings
- Start slowly and add repetitions and exercises that can be done using vibration plate exercise machines.
- Do not begin an exercise routine without consulting your physician, especially if you have been inactive. Obtain instruction from a fitness expert before using a vibration plate machine. Be mindful of past knee injuries or potential for fresh injuries when performing lunges. It is imperative to learn how to stabilize your knees before engaging in vibration plate exercises. Do not engage in vibration plate machine exercises if you are pregnant, have implanted cardiac devices, or recent surgery. Check with your physician if you have chronic health conditions. Diabetics should not use vibration plate exercise machines because of rapid declines in blood sugar levels associated with the vibration.
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