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This is “Vibration plate training” and is
something that has taken the market by storm. Personally
I can recommend this kind of training very highly, but
do be careful, 10 min of vibration plate is the equivalent
of 1 hours training, and you can over do it and injure
yourself. So if you do feel pain at any point in time,
rather stop, or go slower.
Beginners: for the first 2 weeks
I recommended that you just stand on the machine and
vibrate at half speed, or maybe three – quarters,
max. You body has to get a chance to get use the exercise,
and as much as it sounds ridicules that 10min is the
equivalent of 1 hours training , trust me, it is.
Squeeze the bum every 30 – 40
seconds and then relax for 30 seconds, and just repeat
for the 10 min and only do for 3 – 4 session per
week. Better to do every alternate day so your legs
can recover from the training.
Two weeks into training: Now you
are ready for the next step. Warm-up for 1 min just
standing for 30 sec and then squeezing for 30 sec, then:
1) go into a quarter squat, squeezing your bum,
legs, calves as hard as you can and keeping it tight
for 30 – 40 sec, relax for 30 sec
2) go down into a deeper squat, squeeze all the
muscles as hard as you can again for 30 sec, and relax
3) holding onto the bars, lean back, bend knees
slightly and squeeze down on the abdominals, contracting
the muscle as tight as you can, don’t forget to
breath out and re-tighten after each breath, and do
for 30 sec, and relax for 30 seconds.
Repeat this sequence for the 10
min.
Next 2 weeks: do exactly as
above, now just add in a lung after abdominals. Keep
one leg on the plate and one on the floor in a lung
position; keep that stance for 30 sec and change legs.
You will probably go through the whole sequence 3 times,
if not, put the plate on for a bit longer to finish
3 sets off all of the above.
Advance training: you can add
in the hip extension, lying on the floor with your back,
feet on the plate and knees at a 90 degree angle, lift
the pelvis up and squeeze for 30 sec, stand up and go
through the whole program again, till you need to add
this in on the end again.
Upper body training: can do triceps,
also just holding it in the tricep position for 30 sec,
then turn around and do shoulder position for 30 sec,
and repeat for 3 sets.
Stretching and messaging: one can use
the plate to do a cool down where you just sit on it
and lean forward, or lie with one limb on the plate,
the rest of your body on the floor, but time is of essence
to me, so I just do the 10 -15 min max 3 times a week
and that has change my bum area so significantly, and
that is all I need. I do my upper body training in the
gym!
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