Tips on vibration amplitude

The vibration amplitude depends on the starting position on the vibration plate. If the user stands parallel to the plate, the rocking motion will decrease or increase according to the step position. The wider the step position, the greater the rocking motion. If the user stands at the far end of the vibration plate, the difference in height between the right and left foot is 5-10mm, depending on the machine. In this position the balance requirement is greatest.

Starting position on the vibration plate

At the beginning of the vibration training, the basic posture is worked out in the bipedal position. A medium vibration amplitude is chosen, which means that the legs are opened to about hip width and slightly bent in the knee joints. The trunk should be as upright as possible, the body’s center of gravity should be centered between the heel and forefoot.

Erecting the torso means an exploratory dosage (extension) of the lumbar spine, extension of the thoracic spine by lifting the sternum, extension of the cervical spine by pushing the back of the head towards the ceiling. Preparatory exercises are recommended for coordinated tensioning of the abdominal, buttock, pelvic floor and back muscles, so that the person exercising in the basic posture on the plate is able to call up this skill. The more the knee joints are flexed in the basic posture, the less vibration is transmitted to the head.

Depending on whether the trunk is bent forward or backward, the vibration is more or less felt in the back muscles. If possible, avoid holding on to the handles, as this force can alter the reflex response of the muscles. In the bipedal position with optimized basic posture, vibration training is particularly efficient in terms of muscle performance and explosive strength. The starting position is changed according to age and endurance, the training condition, the individual problems of the user and the training objective. Possible starting positions:

Stand crosswise
Stand lengthwise
One leg stand lengthwise or crosswise
Seat on the plate, possibly with foam cushions under the buttocks
Four-footed stand in front of the plate with the hands supportedFour-footed stand on the plate, foam pads under the knees and support of the upper body on the floor