Vibrating Platforms: The Best Exercises To Do From Motion Health

Training aids are only as good as the people who use them, including vibrating platforms. By that, we are referring to the fact that whilst this technology has been proven by studies all across the world to offer numerous health, relaxation and performance related benefits, it cannot deliver them if you do not know how to use the equipment properly. In addition to finding out whether you have any physical conditions that may affect your ability to start utilizing a vibrating platform as part of your training program, you should familiarize yourself with some of the main exercise positions that you could incorporate into your workout.

Stay Safe On Your Vibrating Platform With Correct Body Positioning

Whole Body Vibration

The chances of sustaining an injury with vibration training might be lower than with other forms of training, but it can still happen. For that reason it’s very important to ensure good form every time you are on the platform. If you’ve never done vibration training before, it’s wise to stick to the simpler poses such as the basic squat, before trying anything too challenging. Before you step onto the platform, take a look at a diagram of the pose you are going to do (which are usually supplied with the machine or positioned in plain sight if you are working out at a gym). Once you are confident you can imitate the training diagram, step onto the machine, get into position and turn it on. It’s important to monitor your positioning throughout, as form can deteriorate as muscles become tired. Don’t tense up though as that often does more harm than good! In the event that you do notice your position has changed, correct it immediately, or stop the session.

Vibrating Platform Training Positions

There are many positions that you can use on a vibrating platform to achieve health and physical conditioning goals, with some being more difficult than others. Here are a few of the main ones.

Basic Squat

As one of the easiest positions to master, the basic squat is usually recommended if you have never used a vibrating platform before. To achieve this position, do the following:

    • Place your feet flat on the platform, approximately hip width apart, with your feet pointing directly forwards.
    • Lower your body while keeping your feet in the same position, until you are in a half squat.
    • You can use the hand supports to assist you with your balance, but don’t pull on them.
      In this position you should feel a stretch on the widest parts of your leg muscles. This position primarily benefits your lower body, including your feet, knees and quads.

       

      Basic Push-Up

      While the basic squat is one of the best lower body positions for a beginner to try, the basic push-up is the upper body equivalent.

    • Place your hands flat on the platform, with the tips facing forwards, while supporting the bulk of your bodyweight with your knees.
    • It is very important that your hands are positioned in line with your chest, rather than your shoulders.
    • Keep looking at the floor throughout as raising your neck can potentially cause a strain on your neck or back.
    • Also, make sure your elbows aren’t sticking out.
      This is a very simple pose and targets the chest and pectoral muscles, the triceps and the wrists.

       

      Tricep-Dip

      This is a slightly more advanced position that requires more effort to maintain. It targets the upper body areas, specifically the triceps, biceps, deltoids and pectorals.

    • This pose requires you to have your feet placed out in front of the machine and your hands placed on the machine, whilst looking straight ahead.
    • Hands should be placed next to the hips, and it’s ok for your fingers to curl slightly over the edge of the vibrating platform, as long as the palms remain flat.
    • Feet should be positioned hip width apart and remain flat on the floor.

The Plank

The plank pose (also known as the pelvic bridge) has been popular for years owing to its wide ranging benefits, and is one of the best poses to do on your vibrating platform machine. It can help you to develop your abdominals, oblique’s and lower back, in addition to enhancing your stabiliser muscles. It also works out the upper and lower body muscles on the front of your body.

  • Hands shouldn’t be placed palm down as though you are going to do a push-up. Instead, place your elbows on the vibrating platform, closer than shoulder width apart and grip your hands together.
  • You will rest on your knees as opposed to your feet. Your knees should be positioned far enough away from the machine that you feel a slight stretch, but no more.
  • It’s important to keep your back straight throughout, as letting it arch can potentially lead to back injuries.
  • Do not hold your breath when in this pose, as this can be dangerous. If you find it easier to breathe through your nose, then do so.

 

Lunge

As one of the most difficult positions to maintain on a vibrating platform, the lunge is not advised for beginners. When you are able to master it, it can offer a whole range of benefits and is often used by athletes to improve performance. Lunges should also be avoided if you have a history of knee related problems. Lunges can actually be performed in a couple of different ways, depending on how big the vibrating platform is on the machine you are using. It’s possible to do them with both feet on the platform (sideways on) or with just one foot on the machine. We are going to focus on the latter.

  1. Place one of your feet on the vibrating platform, and move your other foot backwards a little.
  2. Raise your heel on the back foot slightly, and bend your knees.
  3. Make sure your front knee doesn’t go past a 90 degree angle.
  4. If you notice any discomfort in either of your knees, reduce the amount of bend or stop the session immediately.

Whole body vibration is an effective way of exercising numerous muscle groups if used correctly. For further information, call Motion Health Inc. on 905-906-8660.

For more information about vibrating platforms, call today at Motion Health Inc. (905-906-8660.)

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