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Vibration Plate Workout Guide

17 January 2023

Adding vibration to your regular workout is like getting a turbo boost for your fitness routine. Not only does it help you burn more calories, but it also helps tone your muscles and improve your circulation.

Vibration plates are fitness tools that have gained popularity in recent years. The basic principle behind how they work is pretty simple: when you stand on the plate, it sends vibrations through your body. These vibrations cause your muscles to contract and relax multiple times per second.

There are many different types of vibration plates on the market, but they all work similarly. Some models may have additional features or different settings, but the basic idea is the same.

The benefits of using a vibration plate are still being studied, but there is some evidence that they may help with bone density, muscle strength, and balance. There is also some anecdotal evidence that they can help with weight loss, although more research is needed to confirm this.

If you're thinking about trying a vibration plate, it's essential to talk to your doctor first, especially if you have any health conditions. Once you get the go-ahead, start with short sessions and work your way up as you become more comfortable with the machine.



Benefits Of Vibration Plate Workouts

There are many potential benefits of vibration plate workouts, including:

Increased muscle strength: One study found that whole-body vibration may help improve muscle strength and power in older adults.

Improved balance and coordination: Another study showed that vibration plate therapy might help improve balance and coordination in people with multiple sclerosis.

Better bone health: Some research suggests that vibration therapy may help increase bone density and reduce the risk of fractures, especially in postmenopausal women.

Reduced pain: A small study found that whole-body vibration therapy may help reduce pain and stiffness in people with knee osteoarthritis.

Enhanced blood circulation: One study showed that whole-body vibration might help improve blood circulation in people with peripheral artery disease.

Relaxation: Some small studies have found that whole-body vibration may help reduce stress and promote relaxation.

Weight loss: Although more research is needed, one study showed that whole-body vibration might help promote weight loss and reduce body fat.

Cellulite reduction: There is some anecdotal evidence that vibration therapy may help reduce the appearance of cellulite, although more research is needed to confirm this.

Using A Vibration Plate

Vibration plates are easy to use, but you should keep a few things in mind before you start. First, ensure you wear comfortable clothing that won't restrict your movement. Second, it's essential to warm up before you get on the plate. A light jog or dynamic stretching is an excellent way to get your muscles ready for the workout.

Once you're on the plate, you can position yourself a few different ways. If you're doing whole-body vibrations, you can stand with your feet shoulder-width apart and let the vibrations travel through your entire body.

You can do various exercises on a vibration plate, but it's essential to start slow and progress gradually. Stop immediately and consult your doctor if you have any pain or discomfort.



Exercises For Vibration Plate

Here are a few exercises to get you started on your vibration plate journey:

Squats

Start with your feet shoulder-width apart and place your hands behind your head. Slowly lower yourself into a squatting position, keeping your knees behind your toes. Once you reach the bottom of the squat, hold for a second before returning to the starting position.

Push-Ups

Start in a plank position with your hands on the plate. Lower yourself into a push-up, keeping your body straight from head to toe. Once your chest touches the plate, press back up to the starting position.

Tricep Dips

Start with your hands on the plate and your feet on a stability ball. Slowly lower your body down until your elbows are at a 90-degree angle. Press back up to the starting position, making sure to keep your body in a straight line.

Crunches

Lie down on the plate with your knees bent and your hands behind your head. Use your abs to lift your upper body off the plate, then slowly lower back down.

Plank

Start in a push-up position with your hands on the plate. Lower yourself down onto your forearms, keeping your body in a straight line from head to toe. Hold this position for as long as you can.

Side Plank

Start in a push-up position with your right hand on the plate. Rotate your body, so your weight is resting on your right forearm and the side of your right foot. Hold this position for as long as possible, then repeat on the other side.

V-Sit

Sit on the plate with your feet flat on the floor, and knees bent slightly. Lean backward slightly and lift your feet off the ground, then raise your arms straight out in front of you. Use your abs for sitting up tall, then slowly lower back down to the starting position.

Pike

Start in a downward dog position with your hands on the plate and your feet on a stability ball. Slowly walk your feet toward your hands, then press your hips up into the air. Reverse the movement and return to the starting position.

Sit Ups

Lie down on the plate with bent knees bent and feet flat on the ground. Place your hands behind your head and use your abs for sitting up, then slowly lower back down.



Making A Workout Routine

Now that you know some exercises you can do on a vibration plate, it's time to put them together into a workout routine. Here's an example of a simple full-body routine that you can do 3-5 times per week:

Squats: 20 repetitions.

Push-ups: 10 repetitions

Tricep dips: 15 repetitions

Crunches: 20 repetitions

Plank: 30 seconds to 1 minute

Side plank: 30 seconds to 1 minute on each side

V-sit: 20 repetitions

As always, consult your doctor before starting any new exercise routine.



Tips For Using A Vibration Plate

Now that you know how to use a vibration plate, here are a few tips to help you get the most out of your workouts:

Warm Up

Just like with any other workout, it's essential to warm up your muscles before you start using the vibration plate. Do light cardio and dynamic stretching to get your blood flowing and your muscles loose.

Start Slow

If you're new to vibration training, start with lower settings and shorter duration times. You can always increase the intensity as you get more comfortable with the workout. If you push yourself too much from the beginning, you will reduce your endurance and increase your risk of injuries.

Focus On Proper Form

Since the vibration plate can cause your muscles to contract involuntarily, focusing on proper form is even more critical. Keep your core engaged and maintain a good posture throughout the entire workout. If an exercise feels too difficult, try reducing the intensity or duration.

Take Breaks As Needed

If you feel dizzy or lightheaded, take a break and drink some water. It's also a good idea to take a break every 10-15 minutes to give your body a chance to recover. Remember, pushing yourself too much can lead to injuries and strains, forcing you to rest for several days.

Listen To Your Body

As with any workout, listening to your body and resting when necessary is essential. Stop the exercise and consult your doctor if you're feeling pain or discomfort.

Use A Vibration Plate Regularly

To get the most benefit from using a vibration plate, it's essential to use it on a regular basis. Try to work out 3-5 times per week for the best results.

Vibration Plate Exercise Machine

The Vibration Plate Exercise Machine VB1, commonly known as The Waver, helps stimulate the muscles to ensure more contraction and activation throughout your workout. Working out on this vibration plate will improve circulation, increase fat burn, and support bone density.

The Waver allows you to vary the speed between 99 intervals to ensure you get the most comfortable speed and the best results. It is equipped with an LED screen and remote control, providing easy and effortless operation.

If you are looking for an easy-to-use, all-around vibration plate, look no further than the VB1.

Our Final Thoughts

Vibration plates are a great way to add variety to your workout routine. Adding vibration to your workout can help boost the results you get. Vibration plates can help tone your muscles, improve flexibility, and boost your metabolism. Just be sure to start slow and focus on proper form to avoid injuries. With regular use, you'll see some fantastic results in no time!