Читать книгу Whole Body Vibration. Professional vibration training with 250 Exercises. - Siegfried Schmidt - Страница 17

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 down than standing, to have the vibration closer to the targeted muscles.

•Execution: Dynamic (light dumbbells to warm-up).

•Muscle: Latissimus dorsi, biceps brachii, and partially the triceps brachii

Warm-up with 2 Swingsticks (for advanced users). This exercise is recommended only in a safe place with secure handling of the machine. You can swing the Swingsticks simultaneously or bring them next to the body to vibrate.

Caution: Do not hit the knee with the Swingstick!

Arm position: wide

•Execution: Dynamic

•Muscle: Latissimus dorsi, pectoralis major, biceps brachii, triceps brachii, erector spinae

* Only take one Swingstick when vibrating horizontally

The incorrect hand position can lead to wrist pain. Therefore, it is important to position the hands forward to the edge, and angled less than 90 degrees. The elbow joint must be bent!

•Execution: Static

•Muscle: Triceps brachii, latissimus dorsi

Press the hands firmly to the outside of the plate and "squeeze". This exercise is useful for mechanical plates. If you have a compressor engine with air-pressure, the vibration is greatly attenuated on the outer housing.

•Execution: Isometric

•Muscle: Pectoralis major, biceps brachii

Warm-up exercises for the whole body

Sit on a large exercise ball and place your hands on the plate. Take the knee and feet away from the ground and firmly secure the ball with the adductor muscles. Now simply try to hop. Increase the intensity so that you lift the ball without using the feet. Repeat constantly.

•Execution: Dynamic

•Muscle: Almost all the muscles are in use

Calf pumps on the ball of the toe. Swing the Swingstick at maximum stretch. Stretch the knees and allow the ankles to act as a buffer.

•Execution: Dynamic

•Muscle: Gastrocnemius, erector spinae, deltoid, trapezius

Keep the Swingsticks quite loose. Swing them with the arms stretched to the side.

•Execution: Dynamic

•Muscle: Erector spinae, deltoid, latissimus dorsi, and partially the gluteus maximus, quadriceps femoris. High increase of blood flow in several other muscles.