Оглавление
Siegfried Schmidt. Whole Body Vibration. Professional vibration training with 250 Exercises.
Whole Body Vibration
Contents
Foreword by the author
Introduction. Terms and conditions
Meet our customers
Optimum training program
Risks of vibration training
Sport plate & plate settings
The tonic reflex
Familiarize the customer with the vibration plate
Safety regulations
Warm-Up
Presentation of the major muscle groups
Muscle overview - download
Muscle Index (Front View)
Muscle Index (Back View)
Warm-up exercises for the lower body
Warm-up exercises for the upper body
Warm-up exercises for the whole body
Training Implementation
Body-Toning works on a simple principle
Despite the success please never ignore:
Tips for athletes and professional sportsperson: High Intensity Training (HIT)
For training
Training Sessions by Muscle Groups. Gastrocnemius muscle
Tibialis anterior muscle
Quadriceps femoris muscle
Adductor Magnus Muscle
Adductor femoris muscle
Biceps femoris muscle
Gluteus Maximus Muscle
Straight and Oblique Abdominal Muscle
The erector spinae and the small deep muscles
Latissimus dorsi muscle (part of the autochthonous muscles)
Pectoralis major and minor muscle
Biceps Brachii Muscle
Triceps Brachii Muscle
Deltoid muscle
Trapezius Muscle
Cervical spine and Sternocleidomastoid muscle
Extensor Carpi Ulnaris Muscle, Flexor Carpi Ulnaris Muscle, Extensor Digitorum Muscle and the Brachioradialis
Partner Training
Warm up
Gastrocnemius muscle
Biceps femoris muscle
Quadriceps femoris muscle
Adductor femoris muscle
Adductor Magnus Muscle
Gluteus Maximus Muscle
External oblique muscle of the abdomen
Rectus abdominis muscle
Erector spinae muscles
Pectoralis Major Muscle
Triceps brachii muscle
Biceps brachii muscle
Deltoid muscle and latissimus spinae muscle
Trapezius muscle
Disability Training. Disability training
How to train a customer with a “disability”
Paralysis
Endurance Training. Endurance training on the vibration plate
Massage Exercises. Slow down
Massage as a slow down
Reduction of cellulite and fat burning
Back massage
Theoretical Part
Vibration training / acceleration plates – what is it?
What is whole body vibration training?
What exactly is a vibration?
Short overview of the different vibration plates
What effect does vibration training have on your body?
Nerves
Blood vessels
Hormones
Neurotransmitter
Cartilage
Tendons, Fascia, Connective Tissue, Capsules and Joints
Muscle tissue
Metabolism
Skin
Blood vessels
Bone
Hormone
Flexibility
Coordination
Pain relief
Risks of vibration training
Pacemaker
Artificial joints and implants made of metal (titanium or stainless steel and special plastics)
Pregnancy
Thrombosis
Diabetes
Overview
Liability release
The Contraindication
Preparation for training – position of the vibration plate. Preparation for training
Location of the vibration plate
Training control
What does the customer expect from vibration training?
Fitness training
Flexibility training
Strength training
Massage
The correct position during vibration training
The correct position of the upper body
The correct joint angle
Stop training!
Increase the levels and difficulty of the training
Questions about vibration training. When did vibration training begin?
What is the difference between horizontal and vertical vibrations?
Why do some vibration plates rock up and down?
Can you do vibration training after a meniscus operation?
Are varicose veins an obstacle to vibration training?
Is it possible to train if you are overweight?
Is it possible to train with breast implants?
Why do I get headaches after training?
Do you sweat during training?
May I train at an advance age?
Is it a bad sign if I get a tingling feeling in my legs?
Can I lose weight?
As an experienced athlete can I start with advance exercises?
Can I train barefoot?
How does vibration training effect arthritis?
Are there any exercises that especially train the lumbar muscles?
At what age is vibration training recommend?
Readers Notice
Author Biography. Author Biography from Siegfried Schmidt
A few images from 5 years of studio time
Advertising supplement (further title recommendations)