If you are just starting to use this whole body vibration plate, you need to learn some vibration plate exercises. When you buy a vibration plate, you may receive some guidance on vibration plate exercises, but a long list of vibration platform exercises may make you a little confused and at a loss, especially when you are not familiar with the vibration plate. So you can refer to this article to help you complete the vibration plate exercises.
Why do vibration plate exercises
Before we are ready to do something, we always think about why we do it, or what is the purpose of doing it? Let me tell you the reasons.
Standing on the plate of this whole body vibration platform can relax your muscles to maintain balance. In 2017, a study reported that whole body vibration board exercises can effectively prevent falls. Compared with standing or exercising on a solid ground, vibration plate training can produce greater muscle activation. Compared with traditional weight-based exercises, it takes less time to exercise on the vibration plate. You only need to do it three times a week, 15 minutes of exercise each time to get effective exercise. Furthermore, the benefits of regular use of vibration plate can also increase bone density, reduce back pain and reduce weight. However, the vibration plate is not suitable for everyone, some other home exercise equipment is also. If you have some physical health problems, it is difficult to maintain your balance or you are pregnant, you should consult a doctor before using it.
Next, I will introduce you to eight common exercises on vibration plates. So that you can avoid injury when using it, and you can maximize its benefits at the same time.
1. Shoulder extension
Exercise muscles: arms, shoulders, back
- Equipment needed: vibration plate, hand strap. Most vibration plates come with a hand strap, if not, you can buy them separately.
- How to do it: Stand on the platform, separate your feet at equal distances, pull the straps until your lower hips form a right angle with the upper arms of your elbows, and pull your shoulder blades back as much as possible. Hold for 30 seconds, and adjust the frequency of the vibration plate to 22-28 Hz.
Exercise muscles: arms, back, core, leg
- Equipment needed: vibration platform, yoga mat
- How to do it: Firstly put the yoga mat on the ground where under the vibration plate. And then put your forearms on the plank of the vibration plate. Next, push your lower body away from the platform until your back is straight and your knees are on the floor. Or, lift your body from the platform, leave your knees off the floor, and only touch the floor with your toes. Hold this action 30 seconds, and the frequency is 14-24 Hz.
Exercise muscles: back, chest, shoulders, lower body
How to do it: The equipment and posture are the same as the last one, except that your forearms should not be placed on the platform, but the head should be placed on the platform. Then, while keeping your elbows bent, lift your upper body as comfortably as possible. Depending on your fitness level, you can choose to place your knees and calves on the floor, or just touch the floor with your toes. Of course, the latter is more able to consume your calories. Hold for 15 seconds, the frequency is 22-28 Hz.
4.Leg crunches
Exercise muscles: abdomen, legs
How to do it: Sit in the center of the vibration plate and hide your hips under your body. Put your hands behind you and raise your legs at a 60-degree angle. Make sure your elbows remain bent. Let you lean back a bit, but also so that you can sit comfortably on the vibration plate and add a little balance. Also remember to keep your back straight. Hold for 15 seconds, and the frequency is 14-20 Hz.
5. Squat
Exercise muscles: leg
How to do it: Take the classic squat position, with feet shoulder-width apart, toes forward, knees slightly bent, and stretch your arms so that they are parallel to the ground. Keep your upper body position and lower your hips, as if you were sitting on an imaginary chair. It is very important to keep your back straight throughout the exercise. Hold for 30 seconds, and the frequency remains between 23-28 Hz.
6. Quadruple stretch
Exercise muscles: quadriceps, hip flexors
How to do it: Turn your back to the vibration plate, place the lower part of one leg on the board and your knees on the mat. Adjust the position of the other leg so that it can support your weight and maintain stability. You need to move the hip on the other side forward, and you will find that placing your hands on the supporting thigh will help. Your feet should point forward and keep your back straight as always. When you are ready, bend your knees on the board to raise your calves and keep your back straight for 30 seconds at a frequency between 18-24 Hz.
7. Lunge
Exercise muscles: legs, lower body
How to do it: Square one foot on the plate with toes pointing forward. Bend your legs until your knees are at a right angle. This means moving your body forward, so start with the hips and keep your back straight. Let your hind legs bend naturally, which provides stability. Keep your heels off the floor so that only your toes touch the ground. You can put your hands wherever you like. When you feel comfortable, bend from your front knees and let your hips and back knees sink naturally. Maintain this position for 30 seconds, with a frequency between 22-28 Hz. In addition, if your posture is correct, your weight should be supported by your thighs and core, not your knees or back. If you feel pain, then you need to adjust your posture, otherwise it may cause injury.
8. 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. Keep your hands on your hips while keeping your back straight and hips straight. When you are ready, lift and hold yourself. Hold for 15 seconds, the frequency is between 23-28 Hz.
