Whole Body Vibration. Professional vibration training with 250 Exercises. - Optimal training results for healing back pain, skin tightening, cellulite treatment, body shaping...

Training Sessions by Muscle Groups

Gastrocnemius muscle

 

Place the feet in an inner V position and lift up and down on the toes.

•Execution: Dynamic

•Muscle: Gastrocnemius, outer (lateral) muscle more loaded

 

 

 

Place the feet in an outer V position and lift up and down on the toes.

•Execution: Dynamic

•Muscle: Gastrocnemius, inner muscle strands more loaded

 

 

 

Try to have a secure stance: this exercise not only trains the gastrocnemius muscle, but also balance. To prevent falls please place the hands on the console.

•Execution: Static

•Muscle: Gastrocnemius, quadriceps femoris

 

 

 

Lay on a step board. To make this an exercise for the gastrocnemius muscle, please ensure that only the toes are on the plate.

•Execution: Static

•Muscle: Gastrocnemius, biceps femoris, gluteus maximus. Also trains the pelvic floor muscles.

 

 

 

Two legged calf press (balance training), with dumbbells. You can straighten the knee, because the ankles act as a buffer to the vibrations. Lift up and down on the toes.

•Execution: Dynamic

•Muscle: Gastrocnemius

 

 

 

In this exercise you do not use dumbbells and as such it is more suitable for beginners. You can hold onto the console for added stability. Lift up and down on the toes.

•Execution: Dynamic

•Muscle: Gastrocnemius

 

 

 

Single leg calf press without weights. Please hold onto the handle of the console. This exercise looks easy, but can lead to severe muscle aches if you exercise too long.

•Execution: Dynamic

•Muscle: Gastrocnemius

 

 

 

Using the sole of the foot on the ball is much easier than using the toes. Caution muscle soreness risk!

•Execution: Static

•Muscle: Gastrocnemius, biceps femoris, gluteus maximus, erector spinae

 

 

Tibialis anterior muscle

 

Place the tip of the foot under the machine with the heel on the floor. Then pull the toes upwards.

•Execution: Isometric

•Muscle: Tibialis anterior

 

 

 

Lift the toes up as far as possible with the weight on the heels to stretch the shin muscles. This is a static exercise with the knees bent at 90 degrees (the tibia is approximately perpendicular to the plate). In the picture, the weight is shifted too far to the back!

•Execution: Static

•Muscle: Quadriceps femoris, tibialis anterior

 

 

 

Take a Pilates ring and place this on the toes. Lift the forefoot up leaving the heel on the plate, as the foot comes up push down on the ring to increase the pressure back.

•Execution: Dynamic

•Muscle: Tibialis anterior

 

 

Quadriceps femoris muscle

 

Hold firmly with one hand on the console. Bend one leg about 45 degrees upwards. Place the Pilates ring on the thigh and hold it well with your hand. Now press the Pilates ring with the power of the thigh upwards. Resist only with the hand, the power comes from the leg! In these images, the sportswoman is wearing ankle weights. (2kg per foot)

•Execution: Dynamic

•Muscle: Quadriceps femoris

 

 

 

Although the thigh is not on the disk, the muscular tension of the quadriceps femoris muscle is very strong. The vibration is transferred from the plate to the leg over the adductor longus in the buttocks.

•Execution: Static

•Muscle: Quadriceps femoris, adductor magnus

 

 

 

Deep Squat – Only go to 90 degrees if your knees are hurting; otherwise take the momentum all the way down.

•Execution: Dynamic

•Muscle: Quadriceps femoris, gluteus maximus

 

 

 

Single leg squat position

•Execution: Static

•Muscle: Quadriceps femoris

 

 

 

Squats with weight - Keep your back completely straight and ensure that the knees are behind the toes. Place your neck into your head if possible. Do not exceed the total weight load of the plate!

•Execution: Dynamic

•Muscle: Quadriceps femoris, gluteus maximus

 

 

 

Lift up and down the thigh with a tube - If the tube is slipping away than hold it with the hand. Do not stretch the leg completely.

•Execution: Dynamic

•Muscle: Quadriceps femoris

 

 

 

Deep knee stand with outstretched leg

•Execution: Static

•Muscle: Quadriceps femoris

 

 

 

Step on the plate left / right - always have one foot on the ground. (Change foot on the machine)

•Execution: Dynamic

•Muscle: Quadriceps femoris, gluteus maximus

 

 

 

Lunge with the knees – this exercise is a very good balance exercise when tying to stand on the ball of the toes.

•Execution: Dynamic

•Muscle: Quadriceps femoris

 

 

 

Raise the extended leg higher and higher. Lower the leg only after the exercise time.

•Execution: Light Dynamic

•Muscle: Quadriceps femoris and groin...