7 vibration plate exercises for beginners

December 08, 2020

Want to lose weight or just maintain your body?It is vibration plate that allows you to exercise to lose weight, among other health benefits. The vibrating platform turns out to be a perfect device. Easy to transport, compact and can be used at any time, its vibrations will contract and relax the muscles of the body to strengthen them, but also to lose excess fat. But like all sports equipment, for the results to be convincing, it is essential to perform the right actions. Here are vibration plate exercises for beginners to inspire you to take care of your body for better physical and mental health.

7 vibration plate exercises for beginners

1- Learning to control the device

Like any sports equipment, the first exercise after a good warm-up of at least 10 minutes is to learn to control the device in question. For the vibrating platform, this consists of learning the basic position: placing both feet side by side on the device. Lean slightly forward, the bust should not go beyond the knees. Put all of your weight on the toes and try not to fall while controlling the vibrations. Then continue with pelvic back and forth movements. Continue by bending the knees slightly and bringing the hip forward. Then come back and stand perpendicular to the base plate, feet side by side. Repeat the exercise as many times as possible to get used to controlling the vibrating platform.

2- Scissor bending or not forward

To start gently, nothing better than flexes. Stand up straight, facing your device, both feet firmly on the ground and shoulder-width apart, toes pointed forward. Place both hands on your hips and step one of your feet up onto the machine. Perform a slight flexion while maintaining the position of both feet perfectly and without bending the back. Hold this position for 30 seconds and then change feet by repeating the same movements. Repeat these movements as many times to work the muscles in the lower part of your body.

3- Lateral step

Position yourself in the lateral position of the machine. With your back straight, spread your feet so that you are parallel to the shoulders. Make sure the toes are pointing forward. Put one of your feet on the platform and maintain a stable position despite the vibrations. This will help you gain balance and exercise the lower part of your body.

4- Squats on the vibrating platform

Nothing like squats to get in good shape. To do this, stand on the platform, spread your legs so that they are in the same alignment as your pelvis. Keep your back straight and begin to bend your knees. Get down as low as possible without your knees going past your toes as you look down. Squats also allow you to work the abdominals by bringing in the stomach.

5- Abdominal exercises on a platform

Another abdominal exercise that can be done perfectly after a series of squats is the glute support exercise. This consists of sitting perfectly on the stage with your legs perfectly together. Support yourself on your glutes with your hands placed on your buttocks. Bring your legs slightly towards you and extend them forward. You will feel your abdominals working hard when you do this exercise.

6- Pumps

Not recommended for beginners, push-ups not only build muscle, but also sculpt the upper part of the body. They intensely solicit the abdominals, just like traditional pumps. However, they are harder since the vibrating platform strains the muscles even more. To perform this exercise, start by positioning yourself lying down as for a conventional push-up. With your back straight, place both hands on the platform. They should be spread across the width of the shoulder. Then perform the flexion of the arms by inhaling deeply, then exhale and straighten the arms again.

7- The half-bridge

To have a nice firm butt, nothing better than half-bridge exercises. Indeed, the correct position during this exercise places great demands on the gluteal muscles and with the help of the vibrations exerted by the device, the result will be intensified. To do this exercise, you must lie on the floor, for the comfort of your back, use a mat. Place your feet on the platform and keep your back straight. Raise then lower the pelvis, make sure that your buttocks do not touch the ground. Contract your buttocks as well as your abdominals for the result to be perfectly effective.

These exercises will allow you to maintain your physical, but also mental, shape. Like any other sport, the use of the vibrating platform requires a lot of perseverance and, above all, consistency. We can say that these are the two criteria that promise a convincing result.

To start the exercises on this equipment

A number of gyms have been offering this vibration plate in addition to their classic sports equipment for a few years. Some rooms offer the possibility of trying it out for around thirty minutes for around thirty euros, with the assistance of a certified coach.

Once on the platform, the beginner’s program consists of adopting 9 different positions, each for 30 seconds. You can choose the intensity of the vibration on the control panel, then position yourself in one of the 9 positions.

You can buy the vibration plate sold with an exercise DVD, an instruction manual, training mats, a training book, a pair of adjustable straps, an exercise poster showing visual descriptions of each of the positions for resistance, flexibility and massage.

The instructions are rather easy to understand. The DVD and the workout poster are easy to follow.

The stars who use this machine

The many celebrities who make up their exercise routine with Power Plate include Madonna, Sting and the Police Band, Clint Eastwood, Hilary Swank, Courtney Cox, Jonathan Ross, Donatella Versace, Frédéric Bousquet, John Galliano, Anna Friel, Claudia Schiffer , Alain Delon, Monica Belucci, Natalie Imbruglia, Patrick Bruel, Michèle Laroque, Aure Atika, Henri Salvador, Nikos Aliagas, Hélène Segara, Kylie Minogue, Dannii Minogue, Jean-Paul Gaultier, Gérard Lanvin, Carole Bouquet, Philippe Starck, Arthur and Estelle, Isabelle Adjani, Charles Aznavour, Caroline Barclay, Karl Lagerfeld, Jane Fonda, Barbara Streisand, Elle Mc Pherson, Anthony Hopkins, Didier Deschamps, Robert Pires, Jérôme Lebanner, Jean-Pierre Papin, Shaquille O’Neal, LeBron James, David James, the Cercle des Nageurs de Marseille, Tiger Woods, the French Ski team, Greg Lemond, etc.

All of these stars have given unanimously positive reviews after using their Power Plate for a long time.

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