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Vibration machine exercises – morning routine

15th March 2016 by admin
vibration machine morning routine

Exercising in the morning can be an amazing way to start your day, but not everyone is eager to wake up and hit the gym at 6 a.m. If you’re not a morning person, you may find it more enjoyable to relax and eliminate the tension by lifting weights or running on the treadmill after a long day of work.

For those of you with a busy schedule who only have a few minutes a day to exercise but would love to start their day with a training session, we’ve put together a quick whole body vibration morning workout that takes less than 15 minutes and can be done in the comfort of your home.

1.Basic stance with side bends

Stand on the platform with knees slightly bent and set the machine at a lower frequency to warm up. Hold for 30 seconds. Maintaining the same frequency and amplitude, bend laterally to the right side, then to the left side, and repeat the exercise for 30 seconds, moving slowly. This exercise will prepare your muscles for the more difficult ones and is perfect for improving circulation, lymphatic drainage and balance.

2. Hip flexor stretch

Set the frequency at 12Hz and place one leg on the machine as seen in picture no.2. Hold for 30 seconds then switch to the other side. This movement is perfect for stretching the muscles and toning the lower body.

3. Hip thrusts

Place your exercise mat in front of the platform and lie on your back, with feet on the machine, at #2-#4. Frequency should be set at 12-15Hz. Start by lifting the hips towards the ceiling, and hold for 3-4 seconds. Lower the hips and repeat the movement for 1 minute.

4. Calf stretch

Place your feet on the platform at #2-3 and set the frequency at 12Hz. Hold for 30 seconds.

vibration machine morning routine

5. Side / regular planks

The side plank is one of the most efficient exercises for the obliques, as it strengthens these muscles while burning a large amount of calories. Moreover, this exercise helps in strengthening the arms and the back muscles, and targets the legs as well.

Set the frequency to 8-12 Hz and start with your right elbow on the platform. If it’s not comfortable enough change the position and place your feet on the platform, and palms on the ground. Keep the core contracted 30 seconds per side.

6. Shoulder raises with dumbbells / elastic cords

Although you can do this exercise using the resistance bands from the machine, it’s even more challenging and effective if you use a set of light dumbbells. Place your feet at #2 and set the frequency at 12Hz. Hold the dumbbells in your hands and raise the hands laterally, with slow movements. You should feel the shoulders and arms working. Repeat the exercise for 1 minute.

7. Triceps kickbacks with dumbbells

Triceps kickbacks are excellent for toning the arms and shaping the muscles. For this exercise you’ll need a set of dumbbells or the elastic cords that come with the Hypervibe machine. Grasp a dumbbell in your right hand and put right knee on the floor, or if you do this exercise on the WBV machine, stand on the platform and grab the right elastic cord.

Lift the right arm so that the upper arm is parallel to the floor, and contract the triceps when the arm is extended. Hold for 1 second and bring the arm back to a 90-degree angle, with the upper arm still parallel to the floor. Follow the same pattern if you use the elastic cord, contracting the triceps when the arm is extended. Repeat for 1 minute.

8. Lateral step-ups

Lateral step-ups are a great choice for shaping your legs and glutes, and they can be quite challenging if you add dumbbells or a barbell and use an abdominal bench instead of an aerobic step for this exercise. But if you want to take it to the next level, replace the step with a WBV machine and the exercise becomes even more difficult.

Lateral WBV step-ups work the thighs and glutes, requiring a lot of focus for maintaining balance and proper form. With this exercise you can strengthen and shape your lower body, maximizing the efficiency of your workout.

Take short breaks (30 seconds) between exercises if you need to, and repeat the routine twice if you have the time.

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