Читать книгу Whole Body Vibration. Professional vibration training with 250 Exercises. - Siegfried Schmidt - Страница 14

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.