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The 5 Best Exercise Moves for Vibration Machines You’ve Ever Seen

10th May 2013

Whole body vibration (WBV) machines are an excellent way to improve balance, aid recovering muscles, and increase muscle strength and endurance. Here are some of the top exercises to make the most out of your WBV machine. Remember to adjust the frequency settings to match the purpose for each move.

The Basic Stance

The beauty in this move is in its simplicity. Here’s how to do it:

  1. Stand on the platform with each foot at an equal distance on either side of the center axis.
  2. Bend your knees slightly and keep your weight in your heels.
  3. Keep your knees slightly bent and keep your hips squarely facing the back of the machine.
  4. Now hold your position.

This move focuses on your lower body and, depending on what setting your machine is set to, can improve balance, aid in muscle recovery, maintain or improve bone density, or increase muscle strength or endurance.

Basic Lunge

lunge on the whole body vibration machineThis is another move that works the lower body. To execute:

  1. Stand with one foot in the middle of the platform.
  2. Step the other foot behind the platform, with your heel slightly raised.
  3. Bend slightly at the knees and put your hands on your hips for balance.
  4. Now continue to bend your knees, lowering your hips straight down toward the floor.
  5. Your weight should be centered between your front and back legs and your motion should be straight down, rather than forward.
  6. If you feel any discomfort in your knees, decrease the depth of your lunge.
  7. Hold position, keeping your back straight and your head high.

After a few minutes, switch sides.  The further you bend your knees and bring your hips toward the ground, the more intense the exercise becomes. This exercise trains and tones your legs and glutes. It also helps with balance.

Reverse Push Up

This compound exercise works your entire body, including your arms, shoulders, back, abs, glutes, and legs. Push-ups are intense on their own, but when combined with the vibration of the machine and the incline introduced when your feet are on the platform, it challenges even the most fit individuals.

  1. Get on the floor in front of the machine on your hands and knees.
  2. Keeping your arms long and your body rigid put your feet on the platform at equal distance from the tilting center axis.
  3. Make sure your head stays in line with your spine—don’t tip your head up or drop it down.
  4. Squeeze the muscles in your legs, buttocks, stomach, and back so you don’t sag in the middle.
  5. Squeeze your shoulder blades together to keep them stable.
  6. Hold position for as long as you can maintain proper form.

Preacher Stretch

preacher stretch on the whole body vibration machineThis stretch will feel amazing after the reverse pushups.

  1. Sit on bent knees in front of the platform.
  2. Place your hands, palms down, on the platform.
  3. Drop your head between your arms, looking down at the floor.
  4. Relax into the position, but do not let your head fall too far toward the floor.

Your shoulders, back, glutes, and quadriceps muscles will thank you for this stretch. Discontinue if you feel any pain.

Hamstring Massage

One of the most common spots for tightness in the body is the hamstrings—the back of the thighs. Tight hamstrings can cause back pain as the muscles pull on the hips, throwing the spine out of normal alignment and causing the posture to slouch. Relax those muscles with this massage:

  1. Using a suitable surface, lie on your back in front of the machine.
  2. Rest the backs of your thighs on the platform
  3. Extend your feet on either side of the post.
  4. Keeping your pelvis still, relax into the position.

With regular, moderate use, as part of your weekly exercise program, your WBV machine can help you maximize your fitness levels.

Have you tried any of these exercises with a whole body vibration machine? Let us know in the comments below.

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