The Vibrapower platform is designed to stimulate continuous muscle contractions throughout your body in response to high-frequency vibrations. The Vibrapower comes with two resistance band-style handles that allow you to perform exercises from a standing position. While enthusiasts claim that whole-body vibration training can help you lose fat, improve flexibility and strength, increase blood flow and decrease cortisol -- the hormone released when you feel stressed -- further research is necessary to back up these claims.
Lateral raises target the deltoids in your shoulders without putting as much stress on the rotator cuff as the overhead press does. Stand on the Vibrapower platform with one handle in each hand and your arms relaxed at your sides. Press the red power button to turn on the machine and select the desired vibration speed and exercise duration. Keeping your arms straight, lift your arms in front of you and slightly to each side until they are level with your shoulders and parallel with the floor. Hold the position briefly before lowering your arms to the starting position.
Squats using the resistance band attached to the platform work your buttocks, quadriceps and hamstrings. After you've selected your settings, stand on the platform with your feet about hip-width apart. Hold one handle in each hand and, as you inhale, drop your hips down and back as you bend your knees, lowering your torso into a squat. Continue squatting until your thighs are parallel with the floor, taking care to keep your knees aligned with and behind your toes throughout. Push back into a standing position as you exhale. To make the exercise more challenging, hold the resistance-band handles in front of your shoulders with your palms facing forward.
Biceps curls isolate the biceps muscle running along the inner portion of your upper arm. Select your machine settings and stand on the vibrating platform with one foot slightly in front of the other, holding a handle in each hand at your sides. Start with your palms facing forward. Slowly curl the handles up toward your shoulders, contracting your biceps muscles at the top of the movement before extending your arms back into the starting position.
Triceps extensions target the triceps muscles running along the back of your upper arms. Stand on the platform facing to the side with one resistance band in front of you and one behind you. Grab the resistance band behind you with your right hand and extend your arm directly above your head. Reach behind your back with your left hand and wrap it around the resistance band. The lower you grip the band, the easier the exercise will be. Keeping your left hand stationary, slowly bend your right elbow, lowering the resistance-band handle behind your head. Try to keep your upper arm still and your elbow close to your head. Extend your right arm back toward the ceiling, squeezing your triceps at the top of the motion. Switch hands to work the left triceps.
- British Journal of Sports Medicine: Whole Body Vibration Exercise: Are Vibrations Good for You?
- University of Northern Colorado: Resistance Band Lateral Raise
- University of Northern Colorado: Resistance Band Squat
- Joslin Diabetes Center: Bicep Curls
- University of Northern Colorado: Resistance Band Overhead Tricep Extension