Thanks to the wonders of technology, we can now take advantage of fitness equipment that provides high-quality workouts in just a short span of time. Vibration machines have been praised by fitness experts, athletes and celebrities alike due to the machine’s broad range of benefits from muscle-building, toning, strengthening, weight loss and improved balance and flexibility.
There’s no need to stand on it alone; you can supplement your time with the device by performing these vibration plate exercises to accomplish your fitness goal.
Why Perform Exercises Using Vibration Machine?
Vibration machines send high-frequency vibrations throughout your body whenever you stand on the platform, pushing the body’s muscles to tense then relax in order to regain stability. Those vibrations further facilitate the muscles to work harder compared to performing exercises on solid surfaces.
Thus, if you want a workout that is challenging enough for your muscles but finishes in just 15 minutes, the vibration machine is for you. In addition, there’s more to the machine than merely standing on it – you can also perform suitable exercises to maximise your workouts and achieve results.
Vibration training is actually a fitness method that is recommended for building muscle and gaining strength. In fact, according to an article that was published in Functional Morphology and Kinesiology in 2017, workouts using the vibration machine has displayed great capability in boosting strength.
The Best Exercises With Vibration Machines
Vibration machines are considered safe for healthy people regardless of age. It also works with a good range of health and fitness goals whether you want to tone your muscles, build more or strengthen them, lose the baby weight, or improve balance and coordination.
With just a few minutes spent on the machine, you can get a high-quality workout that can help accomplish your health and fitness goals. Depending on your goal, you only need to perform routines on it 3X per week, 15 minutes per session. However, don’t forget to complement your vibration machine workout with a balanced and wholesome diet.
1. Planks
The Benefits
Done right, planks are great for improving your posture since it strengthens the neck, back, chest, shoulder down to the abdominal muscles.
The Frequency
14-24 Hz
The Steps
First, you need to put your hands flat on the plate. Stretch out your legs away from the plate and rest on your toes. Keep your back as straight as possible during this exercise. Hold for 20 to 30 seconds before lifting your body. Repeat the steps 2-3 times. Remember to remain in the plank position for several seconds every time you perform the exercise until you have achieved a full minute.
2. Ab Crunches
The Benefits
If a flatter belly and a trim waist is what you are after, you have to perform ab crunches on the vibration machine. Performing this exercise regularly strengthens the abs and back muscles and improves balance and stability as well.
The Frequency
10-12 Hz
The Steps
Place a yoga mat on the plate. Lie down with the back on the vibration plate, legs bent and up in the air. Bend the knees at a 90-degree angle. Position hands behind head for support. Contract the abs and inhale. Exhale then lift the upper body while keeping your neck and head relaxed. Inhale then go back to the starting position.
3. Shoulder Extension
The Benefits
Extension exercises help in improving the range of motion. It works out the arms, shoulders and neck. The exercise also helps prevent injuries on the shoulder parts.
The Frequency
22-28 Hz
The Steps
You need hand straps for this exercise along with the vibration machine. The majority of vibration plates already include a hand strap but they can be purchased separately. To do this exercise, you need to stand on the machine’s platform, keeping the feet separated at an equal distance. Pull the hand straps till the lower hips produce a right angle with the elbows’ upper arms. Make sure to pull the shoulder blades as far as you possibly can. Hold the position for 30 seconds.
4. Leg Crunches
The Benefits
Leg crunches are great for working out the lower abs. It improves the hips and the lower back’s strength and flexibility as well. If you do a lot of sitting at work, this is a good prevention method for back pain.
The Frequency
14-20 Hz
The Steps
Sit in the middle of the plate, hiding your hips under your body. Position your hands behind you. Lift the legs at a 60-degree angle, making sure that your elbows are kept bent during this step. Lean back a little for comfort and balance. Remember to keep the back straight. Hold for 15 seconds.
5. Lower Back Rotation
The Benefits
Low back rotation exercises help ease pressure in the trunk and the lower back. They also work the core muscles gently for improved stability.
The Frequency
12 Hz
The Steps
Stand on the plate with the legs extended and the back straight. Bring the hands to your chest and rotate the torso to the right. Remember to move only from the waist, Hold this position for 1 to 2 seconds. Return to the beginning position slowly. Next, rotate to the left side. Repeat the exercise for 1 minute.
6. Hold-ups
The Benefits
This exercise compels the body to hold a position thus activating plenty of chest and shoulder muscles compared to regular push-ups. Hold-ups also help build strength and flexibility in the glutes, hamstrings and hip flexors.
The Frequency
22-28 Hz
The Steps
Get into the push-up position on the plate, with the hands on the platform. The hands must be a shoulder’s width apart. Keep the back straight and your legs locked. Set your shoulders and engage your core. Lower yourself and hold your body a few inches off the floor surface. Keep the body tight and the elbows tucked in by your sides. Hold this position for 5-10 seconds.
7. Quad Stretches
The Benefits
Vibration plate exercises like quad stretches, if done in proper form, activate the quad muscles and hip flexors plus it also helps boost flexibility and short-term range of motion. If you are prone to sore muscles, quad stretches might help ease them.
The Frequency
18-24 Hz
The Steps
Turn the back to the plate and position the lower part of one leg on the plate, knees on the mat. Retain your stability by adjusting the other leg’s position. Place your hands on your hips and move the hip on the other side forward. Make sure that the feet point forward. Keep the back straight at all times. Bend the knees on the board to lift the calves, holding the position for 30 seconds.
8. Tricep Dip
The Benefits
Tricep dips are good for strengthening the triceps, pectorals and core. Improved strength also reduces injury risks and increases stability.
The Frequency
8-10 Hz
The Steps
To do the triceps dip on the vibration machine, you only need to put your hands on the platform. Lift and lower the body by means of your triceps. Do the entire exercise for a full minute.
9. Squats
The Benefits
Performing squats regularly builds up strength and improves muscle mass. The exercise works out the hip muscles, calves, obliques and hamstrings.
The Frequency
23-28 Hz
The Steps
Stand with your feet a shoulder’s width apart with the toes forward and the knees bent slightly. Stretch your arms out and make sure they are parallel to the ground. Maintain the position of your upper body, keeping your back straight. Lower your hips as if you are sitting on air. Hold this position for 30 seconds.
10. Bridges
The Benefits
Bridge exercises strengthen the glutes and hamstrings. They also help ease pains around the area. Improved strength on those parts also enhances athletic performance.
The Frequency
15 Hz
The Steps
Lie down on the yoga mat with the feet planted flat on the plate. Make sure that your arms stay flat and relaxed by your sides whenever you lift your hips up. Lower the hips back down on the mat bit by bit. Repeat the steps until you achieved 30 seconds of the exercise.
Conclusion
Before performing vibration plate exercises, getting advice from your doctor is the smart thing to do. Consult a health professional first before using the equipment especially if you have a medical condition, had a previous injury, or are pregnant. If you do not have those conditions, get into those exercises above a few minutes each day, several times a week for the best results.
Related Questions
1. How often should you exercise on a vibration plate?
The number of times you hit the vibration plate depends on your fitness goal. For example, if you want to tone up, spend 15 to 20 minutes on the plate, 3 times per week. If you want to lose weight and speed up your metabolism, spend a half-hour on the plate at least 4 times a week.
2. Does the vibration machine help get rid of fat?
Fitness experts suggest spending at least 15 minutes on a vibration plate 3 times a week to burn fat and acquire several benefits that the equipment provides. Regular use of the vibration machine also reduces cortisol levels, a hormone that’s linked to weight gain.