Vibration Plate Exercise Guide
Vibration Plate Exercise Guide
Vibration plate exercise involves using a vibration plate to enhance muscle training, achieving more advanced results than traditional exercises.
The essence of vibration plate exercise lies in utilising vibrations to induce rapidly repeated skeletal muscle contractions, which not only engage muscles, bones and connective tissues more effectively but also create an efficient skeletal pump effect, improving blood circulation and lymph flow.
Exercise Poses
Many common muscle exercise poses that we regularly use for improving our strength and balance can work well on a linear vibration plate.
As the exercise platforms laying on the ground, vibration plates are better suited for lower body muscle training than for upper body exercises.
Below are the exercise poses that we recommend to perform on our linear vibration plates.
Lower Body Exercises
[ Squat ]
Target muscles around knee joints
[ Deadlift]
Target lower back muscles
[ Lunge ]
Target muscles around the hip
[ Single-leg Squat ]
Advanced muscle strength and balance training
[ Calf-Raise & Tiptoe ]
Target lower leg and foot muscles
[ Hip Flexor Stretch ]
Increase core flexibility
[ Hamstring Stretch ]
Increase core flexibility
Squat
Squat is our top recommended exercise to perform on a linear vibration plate. Vibration-assisted squats can train the muscles surrounding the knee joint more effectively.
for core strength & stability
Squat is a core exercise that builds lower body strength, stability, mobility and flexibility for muscles and bones, providing protection and enhanced functionality of our knee joints.
When performed correctly, squat on our vibration plates usually do not cause harmful impact or wear to the knee joints.
However, improper form, such as allowing the knees to extend beyond the toes or excessive inward knee movement (valgus collapse), can increase strain on the knee joint and potentially lead to wear or injury over time.
Seniors should perform shallow squats to reduce exercise intensity and avoid extending the knees beyond the toes for less strain on the knee joints.
Holding on a stable handrail for balance if needed.
Deadlift
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Lunge
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