You wonder which vibration plate exercises are particularly effective? We'll tell you which workout with a vibration plate melts the fat pads!
You want slimming and have purchased a vibration plate. Or are you planning to buy one and are still a little undecided? In any case, these Vibration plates exercises fallen.😋
They help you Muscles build up, Fat pads melt and your Skin to tighten. Today we would like to effective Abdominal exercises with vibration plate that you can easily do at home in your living room.
What I can already tell you now: Vibration training is a lot of fun and motivates you enormously because you can Quick results can see.
I myself will soon be training a half year regularly on the record and would therefore like to personal experiences with you. In short: Here you can find out everything you ever wanted to know about the vibrating training plate and which are the best vibration plate exercises!💪🏼
Table of contents
Vibration plate exercises: This is what you have to keep in mind!
Before we really get started and break a sweat, there are a few things you should know about the workout.
Vibration plate exercises are suitable for everyone. No matter whether Beginner or Advanced. Even if you've never stood on a vibration plate before, you'll have fun with this workout.
You can adapt all the exercises to your Adjust fitness level. Each version states whether it is suitable for beginners or professionals. But don't let this discourage you 😁.
Try to do all the vibration plate exercises. This way you can see where your weaknesses are and work on them specifically the next time.
The plates are perfect for anyone who Sit a lot. Also for older people or anyone who is too Back pain the vibratory plate is the ideal solution.
With vibration plate exercises you can completely targeted, specific body regions or Address problem areas, to build muscle here. If it's still not enough for you, you can add dumbbells or weight cuffs to your workout.
My personal recommendation for a training plate
In the photos that you will find a little further down in the exercises, the Miweba Vibration Plate MV300 4D Wave* in use. It has 16 intensity levels and 3 pre-programmed workout programs that you can control with a wristband.
The plate shakes through its 3 dimensional movements properly. This makes it suitable for both beginners and advanced users. In addition to the plate, the delivery includes a wristband for control, two pull straps and a training poster.
If you want, you can use Bluetooth Music Directly on the plate play and get an extra boost of motivation 🎶.
The transport wheels make it very easy to move the plate. In short: it makes training very varied and makes for a fun workout.🏋🏼
If you are fast, you can get the Miweba Vibration Plate MV300 4D Wave* currently particularly favorable grab it. It's currently on sale!
How often should you exercise on the vibration plate?
As a total beginner suffice 2-3 training sessions per week. Let the Units respectively briefly fail. It is of little use to train intensively 1x per week. It is better to train 2-3 times moderately and to insert units of about 10 minutes.
Your body gets used to training better and faster with moderate exertion. In addition, the Muscle soreness the day after not so intense.
If you haven't stood on a vibra plate that often before, then you will are guaranteed to have sore muscles.😉 It can be particularly intense in the legs.
If the muscle soreness is too intense, then pass the Training next time a little to and shift down a gear.
The Vibra plate in a long-term test: My field report!
How long do you do an exercise on the vibration plate?
The individual exercises should be between 30 and 60 seconds last. Hold the position on the vibration plate for as long as it feels good for you. At the beginning it will be quite short, your Deep muscles must first be built up. But with each unit, the time you can do an exercise on the plate increases.
During your first workout you will notice that Exercises, that you can otherwise perform quite easily, even with the slightest vibrations. be difficult.
I'll tell you mine right now 16 favorite exercises on the plate. You will achieve the best results if you repeat the exercises over and over again. alternate and choose different versions for each workout. I can also highly recommend this video - you can join in right here!
Mix the exercises from the video with the exercises I'm going to show you now to get the greatest effect to get.
Also interesting contributions for you
- Is a vibration plate useful or a waste of money?
- Butt training: how long until you see results?
- The vibration plate in the test: This is my experience!
Which muscles are particularly stressed during vibration plate exercises?
Especially your Abdominal and back muscles are activated during training on the vibration plate. You know that a strong core is super important for almost everything you do, from lifting heavy things to sitting at your desk. 🏋️♂️
But that's not all, the muscles in your Legs and buttocks are really challenged. When you do squats or lunges on the vibration plate, for example, you can feel how these muscles have to work to stabilize you and compensate for the vibrations.
What's cool is that even when you're just standing on the plate, your muscles have to work. The vibrations make your muscles contract and relax quickly, which is like a micro workout for them. 👟
To summarize: Vibration plates are great for a Full body workoutwhich particularly activates the deep muscles, abdomen, back, legs and buttocks.
The best vibration plate exercises for home
Curious yet? Then let's get started right away.💪🏼😁 Put a glass of water to one side and grab a small towel.
Shoes you need, by the way none. Socks are the best way to exercise because they transmit the vibrations directly to your body.
I recommend that you start with every Exercise only about 1 minute to do. This is completely sufficient for beginners and challenges the body enormously! Advanced users can find a recommended number of repetitions for each exercise - only do the exercises for as long as it feels good for you. If it is only 5 repetitions per round that's perfectly fine.
Squats (Squats)
You train: the thighs and buttocks
Repetitions: 12 repetitions and 3 passes
- Stand slightly wider than shoulder width on the vibration plate.
- The tips of the feet point slightly outward.
- Tighten the abdomen and squat down.
- It is best to hold your hands in front of your body.
- Lower the buttocks until they are at the level of the knees. If you can't do that, less is fine.
- Hold the position briefly, tighten the buttocks and then return to the starting position.
- Attention: Never stretch your legs all the way!
If conventional squats aren't enough for you, then check out these 13 variants of the squat!
Upright lateral planks
You train: Your entire upper body incl. torso
Repetitions: hold 3x for 10 seconds
- Place your left hand on the vibration plate. From palm to shoulder your body forms a straight line.
- Stretch your body through and place the right leg sideways on the left leg.
- Stretch both arms through and tense the abdomen.
- Hold this position.
If you have well-trained trunk muscles, you can hold this position longer. If you can't even do it for 3 seconds, you should first start with classical exercises begin to train the torso.
Crunches
You train: your abdominal muscles
Repetitions: 10 repetitions and 3 passes
Attention: Mega exhausting!
- Place your heels on the vibration plate.
- Your back and head lie in the starting position on the training mat. Place your hands behind your head or in front of your chest.
- Now lift your upper body off the mat. The lower back remains on the floor.
- Put the upper body back down and repeat the exercise.
- Work with the strength of your abdominal muscles and get no momentum!
If this is too difficult for you, you can also start in a seated position and lower yourself backwards very slowly and in a controlled manner until you are in the starting position.
Lateral leg lift
You train: the lateral abdominal muscles
Repetitions: 10 repetitions and 3 passes
When it comes to vibration plate exercises like these, skinny people are at a distinct disadvantage. Depending on the surface of your vibration plate, this exercise can be painful. Place an exercise mat or thin pad underneath if there is no other way.
- Lie sideways on the plate. Support the upper body with the lower arm.
- Rest the upper arm on the plate at about waist level.
- Lift both legs off the floor, allowing the bottom leg to be up to the hip on the plate.
- Now open and lower the upper leg very slowly.
In this exercise you need to work slowly and in a controlled manner.
Is a vibra plate really harmful to health?
Upright Planks
You train: the entire trunk and arms
Repetitions: hold 3x for 20 seconds
- Place your palms on the vibration plate.
- Stretch your legs through and lift your hips up into the air.
- Important: Body tension! The hips should not sag.
- Place the arms wide on the plate and bend the elbows very slightly.
- Professionals can lift a leg in the air and even do push-ups while doing it!
Tip: The elbows should always be slightly bent during this exercise so that the vibrations are transmitted better.
Single leg bridge
You train: the back of the thighs and the back
Repetitions: hold 20 seconds 3 passes
A vibration plate exercise for advanced users. Not recommended for beginners!
- Lie down on the exercise mat.
- Place both legs on the plate.
- Lift the pelvis and push through until your body forms a straight line.
- Now lift the right leg from the plate and hold this position.
- Attention: Keep the pelvis up and do not let it sink!
Triceps Dips
You train: the arms
Repetitions: 12 repetitions 3 passes
- Place your palms on the vibration plate. The fingers point towards you.
- Angle the legs
- Tighten your stomach so you're nice and upright.
- Now make small bobbing movements with your arms. Stretch your arms and lower your buttocks until you almost touch the mat.
- Then push yourself back up.
This is a great exercise that will keep you in Fight against flabby angled arms supported.
Kneeling pushups
You train: the upper body, the abdominal muscles
Repetitions: 10 repetitions, 2 passes
- You start in a kneeling position.
- Place your palms on the vibration plate.
- Tighten the abdomen and buttocks.
- Lower the upper body towards the plate by bending the elbows.
- Attention: Do not fall into a hollow back (tense the abdomen!)
- Push yourself back up. Caution: Never fully extend your arms. Always keep them slightly bent.
If that's too hard for you, you can forgo lowering the body and simply maintain the starting position.
Lunge
You train: legs and buttocks
Repetitions: 12 repetitions, 3 passes
- Place the right leg on the vibration plate.
- With your left leg you take a big step back.
- Place your hands on your hips.
- Lower the buttocks until the front leg forms a right angle.
- Hold the position for 3 seconds.
- Go back up and then lower the leg again.
Do 12 reps with the right leg, then 12 with the left = 1 pass.
Squat with arms extended
You train: legs, buttocks, back
Repetitions: 12 repetitions, 3 passes
- Stand on the plate with your legs shoulder-width apart. Squat down.
- Tighten the abdomen.
- Raise your arms in the air as shown in the photo. The palms face each other.
- Slowly raise and lower the arms up and down about 10 centimeters.
- Important: The arms are tense during this process. Do you feel a slight pulling in the upper back after the time? Very good! Then you are doing everything right!
That's why losing weight through strength training is better than any diet!
Planks on the vibration plate
You train: arms and torso
Repetitions: hold for 20 seconds, 3 passes
- Place the elbows on the vibration plate.
- Stretch the legs through, tense the abdomen.
- From your shoulders to your heels, your body forms a line.
- Hold this tension and make sure that the pelvis does not tilt down.
Mountaineer
You train: arms, torso, buttocks, legs
Repetitions: 10 repetitions, 3 passes
One of the more difficult vibration plate exercises is the mountain climber. It is a variation of the Plank exercise.
- As with the Plank, start by resting your elbows and forearms on the plate.
- Build tension in the torso.
- Now alternately pull the right and left leg to the respective elbow.
- Attention: The hips and the upper body stay where they are. Body tension!
Strengthening the abdominal muscles
You train: the abdominal muscles
Repetitions: 10 repetitions, 3 passes
Attention: One of the vibration plate exercises that is mega strenuous!
- Sit down on the plate. Lean back slightly.
- You can place your hands on your head or hold them in front of your chest.
- Lift your legs off the floor bent as shown in the photo.
- Stretch the legs through to the front. Tighten them again to return to the starting position.
These are the best abdominal exercises for women!
Vibratone plates exercises with ribbons
Many vibratory plates have belts included. There are elastic or rigid bands. You are very flexible with elastic bands. Unfortunately, our plate does not have any. But rigid bands can also be used for training.
The bands of the vibration plate ensure that the vibrations are transmitted to the arms even when standing.
So you can perform any exercise in standing position even more intensively.
Leg stretch with vibration plate
You train: the arms, the legs, the back
Repetitions: 10 repetitions, 3 passes
- Stand on the vibration plate with both legs.
- Take the right band in the left hand and vice versa.
- Bend your knees slightly.
- Now pull the straps at the level of your shoulders. Lower your arms again. The upper arms always remain in the same position. You work only with the forearms.
This is what you need to know about the effect of the vibra plate!
Squats with bands
You train: buttocks, legs, arms
Repetitions: 12 repetitions, 3 passes
This execution is a typical example of how vibration plate exercises can become mega strenuous with a little modification.
- Take the ribbons in your hands. The fingertips point to you.
- Pull the straps tight so that you can feel the vibrations.
- The legs are open a little more than shoulder width.
- Go into the squat position. And then return to the starting position.
- The ligaments remain taut throughout the exercise.
Lunge on the vibration plate with bands
You train: legs and arms
Repetitions: 12 repetitions, 3 passes
- Keep the straps tight. They should be at about shoulder level.
- Put your right leg on the vibration plate.
- The left leg is stretched backwards.
- Lower the buttocks until the front leg forms a 90° angle.
- Walk with the back knee towards the floor.
- Hold the position for about 3 seconds. Go back up, stretch the legs through and then bend them again.
What studies say about vibration training
There is a whole range of research dedicated to vibration plate exercises. All of them show that Seniors can increase their performance more quickly than young people. Their Muscles react more intensively exercises on vibration plates - especially when it comes to speed strength.💪🏼
But that doesn't mean that training isn't suitable for you. Because we women can use the vibrations to improve our short and long-term Increase maximum strength - much stronger than men. This was shown in a study in which men and women completed the same training.
In addition to maximum strength and speed, they also improve Balance and the Body awareness.
However, anyone can train with it, provided you have no injuries and feel comfortable.
Muscle building for everyone
All vibration plate exercises are suitable for improving the Muscle building at accelerate. Specifically, the deep muscles that you can't target during normal exercise. The Shake and Wobble of the plate generates vibrations that our body has to compensate for. This happens completely subconscious and is the reason why simple exercises on the plate feel much more difficult.😉
The constant vibrations create an interplay of Contraction and Elongation and always within a few seconds for the entire duration of the training.
Most Exercises are shown in the Standing which is why they primarily work the legs and buttocks. But even when standing, the vibrations can reach the abdomen and back and strengthen the torso. The arms can be actively involved in the vibration training using straps attached to many of the plates.
While many normal exercises use individual muscles or only a few muscles, the Vibrations at the same time a Variety of muscles be trained.
What you absolutely have to consider when training on a vibration plate
The following are very important Tips. If you follow them, your workout is guaranteed to be a success.💪🏼
Take your time and read them through. The next time you train, you're guaranteed to follow them automatically.
1. always bend your knees during vibration plate exercises
This may seem a little strange at first, but it is extremely important. Every standing exercise with a vibration plate is bent knees carried out.
Thereby prevent you that too much Print is on your knees. You can even get Knee pain get. In addition, with bent legs you train the Thigh much more intensive.
2. beginner: use oscillating vibrations
Always start your workout with rocking (oscillating) vibrations. Many models also offer 3D vibrations or Horizontal vibrations but most beginners are overwhelmed.
With high-quality plates, you can freely adjust the vibration type and intensity.
Always choose the lowest vibration level, if you have just started training start!
3. how to increase the training effect of vibration plate exercises
We all want to be able to train with so little as possible the achieve the best resultright? That's possible if you stick to this one tip.
Vibration plate exercises are most effective when you use your Body fixed tighten. This is because the vibration is then transmitted directly to the muscles.💪🏼
Tighten your bottom, legs and stomach. This also helps you to avoid falling into Hollow back to fall.
If you position the legs closer together on the plate, the vibrations are less pronounced - this is ideal for Beginners. Advanced riders can spread their legs wide apart to get a good shake.
4. vibration plate exercises with exercise bands
Does your vibraplate also have Training bands? Then you should use them. The vibration primarily strengthens your deep-seated muscles.
And your arms will benefit from this in particular. But your belly will also thank you for it.
The harder you pull on the bands, the more vibrations are transmitted. When doing the exercises, you must always keep under tension.🏋🏼
There are bands with ready-made loops that you can slip into and those where you determine the length yourself, like with therabands.
5. do not forget to drink
You probably know that drinking is super important. But because we all drink far too little, you should drink enough before and after training. a glass of water take to you.
The training itself can be really tough, especially at the beginning. sweaty be. But your body gets used to it.🥵
If you want, you can make a Drinking bottle or put a glass of water within easy reach. A little refreshment is especially good after Abdominal muscle exercises very good.
6. keep the head away from the plate
The same goes for your chest and back. On the plate you can put your arms, buttocks and legs.
7. do not exaggerate
You want to Quickly fit and tight become? Then you should not overdo it and give your body enough time.
Unlike a normal workout, you only need to perform vibration plate exercises for 10 minutes. They are Very effective and very strenuous for our bodies.💪🏼
But if you've ever stood on a slab, you're guaranteed to know that 10 minutes an eternal long time can be. Especially when you are shaken from top to bottom.
One-legged exercises and those where a lot of Balance are particularly demanding on the legs.
That's why you should simply choose the exercises from the vibration plate exercises presented. 5 best and do them on one day. The next day, do 5 others. Shuffle through properly to get the greatest effect to achieve.
Our conclusion
Now that you know the best vibration plate exercises, you can start right away with the Training get started. However, never do all the exercises and rounds in one training session. This is far too strenuous for the body, especially at the beginning.
Choose a few exercises and stick to 20 minutes per workout. When you get used to it, you can do more step by step.
Have fun with your training!💪🏼😁
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