If you're skeptical about losing weight by standing on a vibrating machine, you are not alone. Cedric Bryant, chief exercise physiologist for the American Council on Exercise, points out, "This is not a magic bullet that helps people lose weight without doing anything." Unlike the old-fashioned belt vibration machines that wobbled skin around, modern vibration plate machines can be a viable way to lose weight. To get the most out of a vibration machine, you must perform exercises that you would normally do on the floor but on the vibration plate instead. The machine works by causing rapid muscle contractions while you are exercising, increasing the work that your muscles are doing.
Step 1
Step onto the vibration plate and stand with your feet at shoulder-width apart. Turn the machine onto a low vibration setting. Turn the machine up to a medium setting once you get used to it.
Step 2
Stand squarely on the vibration plate ready to perform some squats. Hold onto the hand grips. Keep your back straight and bend your knees until your lower and upper legs are at a 90 degree angle. Hold the squat for 30 seconds and then stand up straight again. Stand on the plate for 10 seconds to rest. Repeat the squats and rests for nine minutes.
Step 3
Kneel in front of the vibration machine ready for pushups. Place your hands on the plate and push your legs backward until your body is straight. Your weight is supported by your hands on the plate and by only your toes on the floor. Push your body up with your arms. Keep your head down, tummy tucked in and shoulders back. Perform a set of 10 pushups then rest for two minutes. Repeat the pushups and rests for 15 minutes.
Step 4
Lie on the floor with your feet on the vibration plate, ready for the glut hold. Place your feet flat on the plate, with your legs bent and your back flat on the floor. Raise your pelvis off the floor by pushing up with your legs until your stomach and hamstrings are in line. Hold this position for 15 seconds, then lower your body slowly and rest for 10 seconds. Perform repetitions of glut holds and rests for a maximum of 10 minutes.
Step 5
Attach the arm strap accessories to the machine, ready for the biceps curl. Stand in front of the plate with your knees bent a little. Keep your arms by your sides and hold the arm straps with your knuckles facing the floor. Inhale through your nose while you pull up with the straps. Feel your biceps tightening. Exhale through your mouth while you release the straps, letting your arms come to rest by your sides again. Perform 10 biceps curls and then rest for five seconds. Perform repetitions of biceps curls and rests for 10 minutes.
Tips and Warnings
- Remember to perform stretching and warm-up exercises before using the vibration plate machine. Exercise daily using the machine and eat a balanced diet.
- Do not use the vibration plate machine if you have a joint or cartilage injury. Never put your head or stomach against the vibration plate.
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