Buying the best vibration plate is a great thing but if you don’t know how to use the machine appropriately, your vibration plate will not be useful at all. Using these machines seems to be so easy but the truth is that they are a bit difficult especially if you have never used them before. In this article, we shall guide you on how to vibrate your body using a vibration plate machine.
We shall also reveal some interesting tips you should keep in mind every time you are using these units. Since vibration machines are a bit different, we have explained the most common types to make your work easier when choosing the best. Let us start by looking at the best exercises you can perform on a vibration plate.
Which are The Best Forms of Exercises You Can Perform on Vibration Plates?
- Do Squats
The first type of exercise you can do on these machines are squats. When doing squats, you should stand at the center of your plate ensuring that your feet are firm on the plate. You should do them the same way you would do them when standing on a ground. To enhance your stability, you need to use them near a stable surface or bar for support.
- Perform Lunges
There are two ways you can perform lunges on a vibration plate. You can start when your rear or front foot is on the plate or when both feet are on the machine. If you are just starting out, you should do lunges when facing the plate. When doing this, you should ensure that your front foot is on the plate. Experienced users can do the lunges by placing their back foot on the plate as they face the machine. You can also perform complex workouts by placing both feet on the unit as you do the lunges.
- Push Ups
If you are trying to strengthen or tone your upper body, you should do pushups on the vibration plate. When doing the pushups, you should ensure that your knees or feet are on the ground while your hands are on the plate. Once you have gained some strength, you can now perform the push-ups when your feet or knees are on the vibration plate. Finally, after you have gained enough experience you can now do the pushups when your hands, feet or knees are all on the machine. This will allow you to get a full body workout and will allow you to achieve your goals faster.
- Planks
This is another excellent way of exercising using a vibration plate but you should not try doing planks if you have ever suffered lower back injuries.
Tips on How to Use Vibration Plate Machines
- Adjust – You can start by standing on the machines when the intensity speed is very low to allow the body to adjust. Before you try some basic exercises like push ups squats and planks, you should test all the speeds to determine the most suitable for you. Be careful when using these machines because your body needs some time to adapt to the moving surface.
- Stance – This is the most important thing you should focus on when using these machines. Standing correctly will not only keep your body stable but will also put enough tension on your muscles to enhance strength as well as mass.
- Bend your knees – When doing different exercises that requires you to stand on the vibration plate, you should try to bend your knees slightly. Doing this prevents the muscle contractions and vibrations from impacting your joints.
- Increase the training frequency slowly – You can start by using the vibration plate 1 or 2 times every week using the lowest settings. However, you should keep increasing this the more you gain strength and experience.
Types of Vibration Machines
When searching for the best vibration machines, you need to understand that these machines work differently. The major types include;
- Oscillation vibrations – These machines are also known as tilting, rotational, side alternating or teeter-totter vibration machines. As compared to others, they provide the highest amplitude which means that they are great for muscle stimulation. They also feature a vibrating board which adapts according to your body movements such as running, jogging or walking when doing the training. Due to this, they are the best for beginners or those who have never used vibration plates before. They also help to increase your blood flow due to their powerful movements.
- Triaxial/ 3D Vibration – The Triaxial machines provides vertical and horizontal; vibrations. As a result, they allow you to target different muscle groups at the same time. They are very advanced and effective which means that they are suitable for experienced trainees since they are not very easy to use.
- Vertical vibrations – Vertical vibrations are also known as lineal or linear vibrations. The most outstanding thing about them is that their vibration current moves from the bottom to the top. You can also use them to target different muscles which are located at the vertical axis.
- Dual vibration machines – These ones combines the features of linear and oscillation vibrations to provide strong pulses. You can also use them as oscillation or vibration machines or the two combined. This means that they provide a wide range of movements.
- Sonic vibration machines – What sets them apart from the rest is that they use speakers which makes the platform to move up and down. As a result, they are the most therapeutic machines on the market.
Wrapping Up
If you have been wondering how to vibration your body using a vibration plate machine, we hope that now you know the best exercises you can do using vibration plates. If you want to get the best experience when using these plates, you should always consider the tips we have shared. Also make sure that you have picked the right type of vibration machine since they do not work the same.
