Whole Body Vibration. Professional vibration training with 250 Exercises.. Siegfried Schmidt

Whole Body Vibration. Professional vibration training with 250 Exercises.

alt="image"/> In order not to put too much strain on the inner and outer meniscus, ensure that the feet are always parallel and in a forward direction.

Warm-Up

As in any other sport it is important to let the body know that you expecting some physical performance from it. In traditional and professional sports this can easily take over 15 minutes to avert the risk of injury.

We always do at least one warm-up exercise.

1-2 minutes on the vibration plate is sufficient to warm up the muscles.

•Avoid jumping or strong dynamic exercises during the

warm-up.

•It is advisable to warm-up the area that you also want to work out.

•Warm-up, for example the lower body, for the leg work out.

If you do not have enough plates available, you can of course encourage the customer to use the cross trainer, punching bag, indoor bikes or treadmills to warm up.

We prefer to do this in our circuit hour and use the expensive plates solely for the strength exercises. This saves resources.

Presentation of the major muscle groups

The entire musculature of man is divided into over 600 different muscles. For vibration training it is sufficient to know just the major muscle groups.

So that you can visually associate described muscle groups in all of the following training sessions, I have made an overview of the muscles. The simplified drawing of the muscle groups I hope you find clear and concise.

Muscle overview - download

Since the captions of the muscle groups on the following two figures in the eBook cannot be enlarged and due to the smaller font size are probably not legible, you can download the musculature overview as a PDF document at: www.verlag4you.de/com

Please visit the home page of the website and under the category “Wellbeing + Health + Fitness" the article "Professional Vibration Training", and then scroll to the article at the bottom. There you can click on the download button and enter the following login information in order to start the download:

Username: trained-good

Password: body-vibration

Save the document to a folder. The muscle index is created in PDF format and can be accessed and used with Adobe Acrobat Reader. If not available, you can download the latest reader from Adobe for free at: www.adobe.de.

Note: When you download, save or open the file, if you encounter any difficulties or the requirement to download, print is not possible please contact us at www.verlag4you.de/com by email or phone and we will help you as soon as possible.

Muscle Index (Front View)

Muscle Index (Back View)

Warm-up exercises for the lower body

The knee can be stretched as an exception in this exercise as the ankle joints act as a buffer.

•Execution: Dynamic

•Muscle: Gastrocnemius

Have one foot on the plate, the other foot on the ground. Press down on the plate and raise the other leg, as you would to going up the stairs. Then put the leg back on the ground and repeat. Change legs only after you have completed the training time.

•Execution: Light dynamic without large use of force.

•Muscle: Quadriceps femoris

Place the heels on the floor and press the inner thighs firmly to the plate. Increase the pressure on the inner thighs so that you can lift the buttocks off the ground.

Customers with knee problems should be closer to the machine, so that the leverage effect on the medial meniscus is not too strong.

•Execution: Isometric

•Muscle: Adductor magnus, biceps femoris.

To make the stretch lighter please rise the heel first on one side then the other.

•Execution: Dynamic

•Muscle: Gastrocnemius, quadriceps femoris, gluteus maximus

Calf rocker - lift the heel upwards first. Please do not stay in this position long because the vibrations are particularly strong. Then stretch the toes upward.

•Execution: Dynamic

•Muscle: Gastrocnemius, tibialis anterior

Warm-up exercises for the upper body

Sit on the plate with a soft mat and bend and straighten both arms. This exercise is performed better sitting

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