Vibration plate machines claim to help you build muscle and reduce fat while stimulating blood flow. They can also provide massage for sore or tired muscles. These machines consist of a vibrating platform and a tall handle. Most machines offer low, medium and high vibration settings. Begin with the lowest setting and experiment with different settings as you grow more comfortable with vibration plate exercises. Higher settings provide a more intense workout.
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Stand on the platform with your feet shoulder-width apart. Grip the handle of the machine and bend your knees until your knees are over, but not past, your toes. You can perform this exercise more like a squat, by placing your feet pointing outward and pushing your knees outward slowly as you bend. To perform a one-legged knee bend, place one foot on the platform and the other foot on the floor, directly behind the platform. Bend your knees until the knee of the leg on the platform forms a 90-degree angle.
Stand on the side of the platform with your feet together. Bend your body at the hips, keeping legs straight and reach your fingers to your toes. Reach as far as you can. Feel the stretch in your hamstrings and return to start position.
Sit on the edge of the platform with your back to the machine's handle. Place your palms on the edge of the platform with your fingers facing your body. Lift your hips and move your buttocks past the edge of the platform, toward your feet. Lower your body by bending your elbows. Your elbows should go straight back and should not veer to the right or left. Bend until your upper arms are nearly parallel to the floor, hold and straighten your elbows to return to start position. You should feel this exercise in your triceps.
Lie on your stomach with your feet on the vibrating platform and the rest of your body on the floor. Place your hands under your shoulders and lift your body until your body is in a push-up position. Hold this position for 30 to 90 seconds to gain strength in your upper body and abdominal muscles.
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