The vibration training is performed on a vibration plate, which is offered by various manufacturers. They differ, for example, in size or in the supplied accessories, but ultimately the following exercises can be performed on most models. The vibration plate is used for static exercises, but also for dynamic exercises that are intended to build up muscles. The vibration is intended to put more strain on the muscles and also to challenge deeper lying muscles that are difficult to control. Positive effects on existing diseases such as osteoporosis or arthrosis as well as weight reduction are possible.
How often should the exercises be performed?
For a training effect in vibration training, a training unit for 15-20 minutes twice a week is completely sufficient. Vibration training should be considered as part of a more comprehensive training plan, which should also include other strength exercises and, above all, an endurance component.
Exercises for the stomach
1) Crunches 2) Rowing 3) Lifting legs 4) Lateral abdominal muscles You are looking for more abdominal exercises? Then read these articles:
- Starting position: Supine position crosswise on the vibration plate, legs slightly bent and held in the air, hands resting on the neck or temples for support
- Execution: lift the upper body in small movements for 30 seconds, do not put it down completely Repeat 3 times
- Starting position: Supine position on the vibration plate, the upper body and legs are held in the air, the arms are stretched out towards the feet Hold this position for 30 seconds.
- Starting position: supine position crosswise on the vibration plate, the legs are lifted stretched and also the upper body is held in the air, the arms are crossed behind the neck, if necessary you can put a cushion under the buttocks
- Execution: Move the legs like scissors in opposite directions in small movements up and down Perform this exercise for 30 seconds and repeat 3 times.
- Starting position: Lateral position on the vibration plate, the lower hand first supports on the floor, the upper hand is supported in the hip
- Execution: Release your lower hand from the floor and lift your upper body sideways, then let it sink again without putting it down. Repeat this exercise for 30 seconds in 3 sets.
- Exercises against abdominal fat
- Exercises for the stomach
All articles in this series:
