How to use a vibration plate

Written by karen lovell
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How to use a vibration plate
(Jupiterimages/Comstock/Getty Images)

The Vibration Plate, also known as the Power Plate, works by sending vibrations through your body to create instability, forcing your body to perform reflexive muscle reactions numerous times per second. The principle behind its working is rooted in Newton's law of motion, meaning that you can improve stability, power, or strength by applying either more mass or acceleration to the body. Vibration Plates, in increasing acceleration, make the body feel as though it weighs more, resulting in you working against a far greater gravity load.

Skill level:
Easy

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Things you need

  • Vibration Plate

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Instructions

  1. 1

    Set the time on the Vibration Plate to exercise for 30 seconds, and rest for 30 seconds for each of the following three exercises. Switch the amplitude, the number of Hz, to low and execute the calf exercise in static motion where you tense the muscle without actually moving anything else. Stand on your toes, slightly bending the hips and knees. Hold, rather than hang, onto handles. Keep your spine in a neutral position, neither arching nor curving your spine.

  2. 2

    With amplitude on low, perform a squat exercise in static motion where you tense the muscle without actually moving anything else. Move back as though into a seated position by flexing hips, knees, and ankles. Keep your spine straight in a neutral position to go as low as you can. Hold, rather than hang, onto handles.

  3. 3

    Again on low amplitude, execute a push up in static motion where you tense the muscle without actually moving anything else. Place your hands shoulder-width apart on the plate, feet on the ground. Bend the elbows to lower the body. Use smooth movements, not going below a range you can control. Keep your spine in a neutral position.

Tips and warnings

  • As you get familiar with the Vibration Plate, add more exercises.
  • Increase the intensity of your exercises by setting the amplitude to high.
  • Always warm up before exercising, and cool down and stretch afterward.
  • Consult your physician before undertaking any new form of exercise.

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