Toning the body and building muscles – that is probably the goal of all sports enthusiasts. From mobility training aboutLose weight with hula hoopto LISS workouts - the fitness world is full of different training methods that promise us to get the body of our dreams in the shortest possible time. Unfortunately, sometimes we don't have the time to fit several workouts into our already busy everyday lives. Getting shaken by a vibrating record and getting the summer body you dream about just sounds too good to be true, right? Now what if we told you that building muscle and losing weight is possible with little effort and in just 10 to 15 minutes a day? Vibration trainers are one of the biggest fitness hypes in recent years and are becoming increasingly popular! But what exactly does vibration training do and what advantages does it have? Which are the most effective vibration plate exercises and can you really lose weight with them? We explain all this and everything you need to know about training on the Power Plate in our article!
According to fitness experts, training on the vibration trainer can help us strengthen our muscles, lose a few pounds and even make cellulite disappear. And all in less than 20 minutes a day. The vibrations activate even the smallest muscle groups, which are often neglected with other types of training. The vibration plates are now available in every well-equipped gym, but if you prefer to train at home, you can buy them online or in specialized sports shops. However, to ensure that the training is effective and you do not injure yourself, there are a few rules and instructions that you must strictly follow. So if you are a beginner, in addition to the vibration trainer, a DVD with tips and exercises would be recommended.
The vibration trainer is a type of whole-body training device. During the workout, targeted vibrations are used to promote muscle building. The vibrations produce up to 2,400 muscle contractions per minute in the body - almost twice as much as during an average, strenuous strength training session in the gym. What very few people know is that we only consciously control around 50% of our muscles during training. The rest is our deep muscles, which don't get the same attention as legs, stomach, biceps, etc., but are of great importance for the functionality of the body. Because it is precisely these muscles that ensure our body stability and upright posture. During exercise, our body works to maintain balance. And if we combine the passive movement sequence with active vibration plate exercises, nothing stands in the way of an effective workout. The technology was originally developed in the 1970s to help cosmonauts prepare their bodies for the negative effects of weightlessness in space. Nowadays, vibration trainers are used in the rehabilitation and medical sectors in addition to fitness training.
Can you lose weight with vibration training and what advantages does the vibration board offer?
Many people still believe that you need to exercise for hours every day to lose weight. But scientific studies have shown that just 3 to 4 workouts per week for around 15-20 minutes on the vibration plate are completely sufficient to boost metabolism and promote fat loss. But in order to become slim and fit, it's not enough to simply stand on the vibration board and let your body shake - unfortunately it doesn't work that way. With a 10 minute workout, an average woman who weighs around 60 kilograms will be around 100-120Burn calories. But losing weight with the vibration trainer will only work in combination with a healthy diet and effective vibration board exercises. If you are not yet convinced about the training method, then read some of the most important advantages of vibration training below!
- Promotes muscle building and muscle strength –Performing vibration board exercises results in 30 to 50 muscle contractions per second and the vibrations trigger muscle stretch and tendon reflexes. In order to compensate for this, the muscles have to tense and relax quickly. This in turn increases energy consumption, improves blood circulation and promotes muscle building. For example, when you perform classic exercises like plank or push-ups on the vibration trainer, your arms, chest and back have to work harder to stay in position.
- Vibration plate exercises for stronger bones –The vibration stimulates our bones to build new bone substance. Scientific studies have confirmed that vibration training protects against osteoporosis. And since the device is gentle on our joints, it is ideal for all ages and fitness levels.
- Vibration training improves coordination –The vibration trainer promotes the release of myokines from the muscle cells, which protect us from diabetes and have a positive effect on the cardiovascular system and the brain. The vibrations force the body to work harder to maintain balance and stability. So over time our muscles become stronger and coordination improves.
Vibration plate exercises: It's all about the right technique!
As with any other type of training, correct execution and correct technique are the be-all and end-all of vibration plate exercises. Since training is much more strenuous than on solid ground, the exercises must be carried out cleanly to prevent possible injuries. At the beginning it is advisable not to overdo it and to increase the training slowly and continuously. It is also particularly important to give the body enough time to regenerate. Therefore, you should not train on the vibration trainer more than 3 to 4 times a week. If you are going to use the device for the first time, it is best to start training under the guidance of a trainer. However, if this is not possible and you would like to train alone at your own risk, then you should definitely pay attention to the following vibration training tips.
- During the vibration plate exercises you should always keep your legs bent at the knees. When you stand straight, the vibrations reach your head, which can lead to headaches or even trigger a mini-whiplash.
- Your head, stomach and chest should never have direct contact with the vibration board.
- All vibration plate exercises are performed for 30 to 60 seconds at a frequency suitable for you and your fitness level.
- To relax your muscles, use the vibration trainer's massage mode after each training session.
The Best Vibration Board Exercises to Include in Your Workout Routine
Training on the vibration trainer consists of various exercises that are carried out for 20 to 30 seconds. In order to train as many different muscle groups as possible in the shortest possible time and complete an effective full-body workout, it is recommended to perform multifunctional and compound exercises. Different plank variants, for example, are perfect for this,Squats, lunges or sit-ups. As with any other workout, you need to start with a short warm-up, where all joints and muscles are stretched.
- squat –The good old squats are undoubtedly one of the best basic exercises that every fitness fanatic should know. And when you do these on the vibration trainer, they are even more effective! To do this, place your feet hip-width apart on the vibration plate, with your knees slightly bent. Keep your body stable and squat as deeply as possible - ideally, your bottom should almost touch the vibration board. Hold the position for a few seconds and return to the starting position with a slight swing. Slowly increase the tempo and do as many repetitions as possible for 30 seconds. If this isn't challenging enough, you can try single-leg squats. However, always make sure that your back remains straight during execution and that your knees do not bend.
- Lungesare another excellent exercise to train the legs, buttocks and stomach at the same time. Place one leg on the vibration plate with the knee slightly bent. Now lower your hips until your knee forms a 90 degree angle to the floor. To prevent injuries, the feet should be pointed forward parallel and the knee should not extend past the tip of the toes. Perform for 30 seconds and then switch legs. Do 3 sets in total.
- The bridgeis a real all-rounder among vibration plate exercises and the perfect complement to an effective oneAbs legs butt workout. Lie on an exercise mat on the floor and place your feet hip-width apart on the vibration trainer. Now push your hips and pelvis upwards until your body forms a straight line. Hold the position for a few seconds and lower your body again. To increase the level of difficulty, you can try alternately lifting your legs straight up.
- Crunches und Sit-upsare probably the most classic exercises for a toned and flat stomach. To do this, sit in the middle of the vibration plate and lift your legs off the floor at a slight angle. Lean your upper body slightly backwards so that you can keep your feet and back lifted for as long as possible. Now place your hands behind your ears and pull the opposite knee and elbow towards each other. Perform a total of 3 sets of 30 seconds each.
- Push-upsare among the best vibration board exercises to train the entire upper body muscles at the same time. To do this, place your hands slightly wider than shoulder-width on the vibration plate and keep your body in a straight line. When performing the exercise, make sure that your back remains stretched and your gaze is directed forward. Then slowly lower your upper body, hold the position briefly and push yourself back up using your chest and arms. Perform a total of 3 sets of 8-10 repetitions each.
- The PlankExerciseis undoubtedly one of the best full body exercises! For the classic version, support your upper body with your forearms on the vibration trainer and stretch your legs out until your body forms a straight line. When performing the exercise, make sure that your bottom is not stretched too high in the air and that your shoulders remain directly over your arms. DifferentShelf Variantsare a great way to increase the difficulty.
- Lateral raises –If your vibration trainer is equipped with rubber bands, you can use them to provide additional training for your arms and shoulders. Now hold the bands and bend your body slightly forward. Tense your stomach and extend your arms either forward, backward or to the side. Make sure that your back remains straight.
- Thigh massageis ideal for relaxing the muscles after the vibration plate exercises. To do this, place your thighs on the vibration trainer and support yourself with your forearms. Hold the position for 60 seconds.
