Vibration plate exercise chart download
These 36 vibration plate exercises are designed to strengthen your body, burn calories, and improve joint mobility and muscular flexibility. Be sure to watch the video lower within this article to see how each of the vibration plate exercises appears when performed correctly:.
The vibrating plate is a platform you stand upon that sends vibrations — via specialized motors underneath — throughout your entire body. These vibrations are therapeutic when postures , movements, or stretches are performed upon the platform.
Most vibe plate manufacturers include a setting a dial or button so that you can control the speed or intensity of the vibration. One theory why many people report significant improvement with weight loss and muscle mass development is that being on a platform forces the athlete to focus more mindfully on form during vibration plate exercises to remain balanced.
My vibe plate is among my favorite exercise machines — I have one in my home gym area. I love using it for opening up my tight hips and inner thighs and creating a more symmetrical workout for all my major muscle groups.
I believe it has helped me achieve my fitness goals in less time. Research studies using a control group are establishing that — compared to traditional exercise — vibrational therapy and whole-body vibration training help to reduce inflammation and damage from excess blood sugar while simultaneously improving bone density , balance, blood flow , muscular flexibility , and core strength.
Similarly, compelling evidence indicates that vibration programs can heal nerve tissue, balance hormones , and improve metabolism.
Working out on a vibe plate will produce better coordination and sports performance. Six clinical trials with a total of subjects were included in three meta-analyses which determined a statistically significant effect of whole-body vibration plate exercises on the reduction of total fat mass. Pin this article to look at again later :.
Originally, vibe plates were prohibitively expensive and found only in rarified luxury fitness clubs or physical therapy studios. As the prices have decreased, more vibe plates are being installed in all sorts of gyms. What is the best vibration plate? Power Plate is among the most popular brands of vibe plates, and they have an enticing selection of models from which to choose, from simple personal models that can fit easily in a small room to large, fully-featured models that include a tower , computer with routines and videos and cables.
There are several other brands available, too, that run the gamut of features and price points. An effective way to do vibration plate exercises is once a week during the colder, indoor months. Many vibe plates come with an optional platform pad.
You can also use resistance bands while doing vibration plate exercises — making them even more effective in building muscle. Vibe plates come in different sizes.
The fancy commercial ones at the luxury gyms are often quite large — meaning you can stand in a wide stance for some exercises if you wish. Some more basic models like the one I have at home are a bit narrower. Autoimmune expert Dr. Terry Wahls recommends vibration therapy. Research studies have established vibration therapy improves muscle strength and functionality , especially in those experiencing challenges from inflammation which is almost all of us.
I often will begin exercise sessions by limbering up the lower leg. I do this because the feet are the foundation of proper alignment , and when they are supple and strong, it bodes well for the rest of the body. TIP : for the soleus stretch, sink the weight of your body back toward your heels and bend the knees a bit — until you feel a deep stretch low inside, near your ankle.
The second Activated Mountain Pose is an opportunity to use vibration while achieving your best posture possible:. A vibe plate is destabilizing , so your muscles have to make all of these micro-corrections to maintain balance and ideal form — and this recruits more muscle fibers than the workout otherwise would.
During vibration plate exercises, the key is to focus on helping the target muscles contract. This vibe plate workout is for men or women. It can be modified to match any age or fitness level — beginner, intermediate, or advanced. An isometric exercise is when you create an intense, targeted muscular contraction without moving a joint. TIP : While doing the final pose with elevated feet, include parasympathetic breathing to calm your nervous system and return your heart rate to normal.
Exercising on a vibe plate promotes instant reflexive responses that significantly increase circulation and reduce workout time.
Movements can be modified to match any fitness level , but consult with your medical doctor to determine if you have any medical conditions that might make using a vibe plate inappropriate for you. If you decide to get a vibe plate for your home, I encourage you to choose one of the full-vibration models in which the platform moves three ways — side to side, up and down, and forward and back.
The plates that vibrate only by tilting side-to-side are not quite as effective. Remember, however, that a key component of health improvement is not just physical activity but also a healthy diet. Among your best options for creating significant change in your eating habits might be my course on adopting an advanced-level anti-inflammatory diet. Is 40 or 50 Over the Hill?
10 Best Vibration Plate Exercises.Guide to Whole Body Vibration Workout
Get Your FREE Download printable high-quality workout poster >> HnB Connection download the high-quality workout chart for health and beauty connection. This guide will help you get the most out of your Whole Body Vibration machine.
Health & Beauty Connection | Workout Chart for Vibration Therapy Machines
Cancel Save. Heel elevation Building muscles: calves How to do it: Stand in the center of the vibration plate with your feet separated by a certain distance, roughly in line with your shoulders. Verified Purchase.