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How to mix WBV exercises for maximum results

02nd May 2015 by admin
whole body vibration machine exercises

If you want to double your exercise results, you don’t have to increase the length of your workouts or to spend 1 hour per day doing the same movements over and over again. A smarter strategy is to include a mix of aerobic, strength and stretching exercises into your daily workout routine, as this way you’ll not only strengthen your muscles but you’ll also improve your flexibility, balance, cardiovascular fitness and bone strength.

Although a whole body vibration isn’t the best tool when it comes to aerobic movements, it can be easily incorporated into a complex home training routine that meets all the requirements mentioned above. So here’s how to combine your WBV exercises for maximum results and health benefits.

Jump, stretch and vibrate for a well-balanced body

Start your training session with a 3-minute warm-up consisting in 30 seconds of jogging in place, jumping rope, high knees, butt kicks, jumping jacks and front kicks. These movements will prepare your muscles for the strength exercises done on the Hypervibe WBV machine, and will raise your heart rate so that you burn more calories during the workout.

Once you’re done with the warm-up, do 3 minutes of stretching, targeting the hamstrings, quads, back, arms, waist and glutes. Start with a quadriceps stretch, then do hip flexor stretches for each side, shoulder stretches, hams stretches, waist twists and arm stretches.

Now that your muscles and joints are warm and ready for the strength routine, jump on the whole body vibration machine and do the sequence below, repeating each exercise for 1 minute.

wbv routine full body intermediate

The trunk rotation works the core area mostly, but also strengthens the lower body, so it’s a good movement to start with. Repeat for 1 minute, setting the frequency to 12 Hz and keeping your feet at #1 to make sure you maintain balance and don’t get injured.

Continue with squats – static or dynamic, as you prefer, for another minute. Set the frequency at 18-22 Hz, and keep the back straight and knees bent to avoid injuries. If you can’t do the squat for 1 minute, then maintain this position for 30 seconds, then do 30 seconds of push-ups (the 3rd exercise), get back in the squat position and finish with another 30 seconds of squat. Continue with 1 minute of step-ups, 30 seconds per side, at a frequency of 18 Hz.

Then, mix the next two exercises, doing 30 seconds of lunges for the right leg, then 30 seconds of triceps dips, another 30 seconds of lunges for the left leg and the remaining 30 seconds of triceps dips. Continue with the initial warm-up routine, to allow your muscles to relax a little and raise your heart rate again.

Return to the WBV routine and do 30 seconds of planks, then 30 seconds of shoulder raises. Repeat the sequence, and switch to the squat position again, doing 1 minute of squats (static or dynamic). Finish with 1 minute of bridging and 1 minute of abs crunches, setting the frequency at the levels indicated in the picture or at slightly lower values if these ones don’t feel comfortable and safe.

Finish the workout with another short session of cardio (same exercises as in the beginning) and repeat the stretching movements as well, to relax the muscles and relieve the tension.

For more exercises and workout suggestions, browse through the dedicated sections on our Support Site, or join our Facebook community.

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