Vibration plates were once real exotics in the FItnessbereich, but today they have long arrived in the training everyday life. No wonder - just 10 minutes of training a day are enough to achieve quick results and get the whole body in shape. Find out which exercises are particularly effective here.
The setting makes the difference: Which frequency for which targets?
All devices of the SiWave Multi family can be set to a frequency between 5 and 28 Hz. Depending on your training goals, you can choose the right frequency for your workout:
- 5- 14 Hz: Improves balance and mobility, ideal for relaxation, muscle relaxation, balance training and "cool down".
- 12-14 Hz: Effective vibration against muscle soreness, stretching the muscular and tendon system, improving metabolism, flexibility and the elasticity of the fascia.
- 15-20 Hz: Improvement of muscle function and coordination, stimulation of metabolism.
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21-28 Hz: Increase muscle performance and metabolism, increased effect on the central nervous system and hormonal system. Ideal for increasing muscle power and strength, increasing basal metabolic rate, stimulating metabolism, weight loss and fascia training.
Vibration exercises for the lower body
Squats
Execution: Stand with both feet flat on the plates. Extend both arms forward in front of chest, palms facing down. Slowly and in a controlled manner bend your knees slightly to strongly.
Frequencies: Depending on the user from 5 - 28 Hz
Targets: Vibration exercises to thoracic area, knees, hips, abdomen, buttocks, upper and lower legs, back, calf.
Lateral stretching
Execution: Stand with both feet flat on the plates. Arms lie flat against torso. Slowly and in a controlled manner tilt the upper body alternately to the left and right until you feel a stretch in the opposite side of the body.
Frequencies: Depending on the user from 5 - 28 Hz
Targets: Vibration exercises to thoracic area, knees, hips, abdomen, buttocks, upper and lower legs, back.
Vibration exercises for abdomen and pelvic floor
Leg raises sitting
Execution: Sit on SiWave Multi with legs closed, legs bent, feet flat on floor. Cross arms behind neck and lift both legs evenly.
Frequency: Depending on the user from 5 - 28 Hz
Objectives: Pelvic floor training, abdominal muscle building, sciatica, sacroiliac joints, fascia training, for different types of incontinence.
Pelvic lift
Execution: Support yourself with your arms, elbows remain slightly bent. Place both feet flat on the plates. Raise and lower your buttocks slowly and in a controlled manner.
Frequency: Depending on user from 5 - 28 Hz
Goals: Abdominal training, pelvic training,hip joints, knee joints, ankle joints, improved circulation, weight loss.
Vibration exercises for the upper body
Stretched push-ups
Execution: Place both hands flat on the plates. Toes are pointed and stabilize you against the floor. Raise your body into a stretched pushup.
Frequency: Depending on the user from 5 - 28 Hz
Targets: Neck, shoulder, arms, hands, upper body tension, metacarpal tunnel syndrome, osteoarthritis.
Side support
Execution: Place one hand flat on the plates. Your body is positioned sideways. Use your arm to push yourself into a sideways, stretched position. The elbow remains slightly bent and is never fully extended.
Frequency: Depending on the user from 5 - 28 Hz
Targets: Neck, shoulder, arms, hands, upper body tension, metacarpal tunnel syndrome, osteoarthritis.
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Editors fitnessmarkt.de (DG)
Image credit: Stewafit, #215581552-focusandblur-AdobeStock
Published on: 3 June 2020