04 Jul How to train for basketball on a 3G Cardio Vibration Machine
The 3G Cardio 3.0, 5.0 and 6.0 Vibration Training Machines are rapidly becoming one of the fastest growing lines on the specialty fitness equipment market because they get great results for a wide variety of people.
They‘re also among the best made and highest rated vibration machines in the world, winning Best Buy Awards from three independent reviewers.
Many athletes ranging from weekend warriors to pro athletes, and high school to the college ranks, use vibration machines to enhance their sports specific training.
Basketball requires a combination of agility, speed, strength and stamina.
Here are some tips on how to train for basketball with the 3G Cardio 3.0, 5.0 and 6.0 Vibration Training Machines:
Front raises – It’s important to have strong shoulders in basketball to make shooting and ball handling easier, while also giving you more power to fight for position on the court.
To perform front raises that will strengthen your shoulders, stand in front of the 3G Cardio® AVT™ Vibration Machine with legs shoulder width apart and raise both arms horizontally in front of your torso. While keeping your back straight and abdomen tight, pull the straps upward. For variation, perform the same exercise from a standing position on the vibration platform.
This is a great way to strengthen the rotator cuffs, but don’t go past parallel. Keep back straight and eyes straight ahead.
Calf stretch – It’s extremely important to have strong, flexible calves when playing basketball. One of the best stretches you’ll ever get for your calf muscles is with the 3G Cardio® AVT™ 3.0, 5.0 or 6.0 Vibration Machines.
The calves are made up primarily of the gastrocnemius and the soleus muscles, which connect at the heel via the Achilles’ tendon. The calf muscles absorb all the shock of the body and can withstand an awful lot of wear and tear, but they can also wear down if you don’t work to strengthen and stretch them. It’s easy to develop many problems related to the calf muscles, such as calf cramps, strains and worst of all problems with the Achilles.
To stretch and strengthen the calf muscles, stand sideways on the 3G Cardio® AVT™ Vibration Machine, with one leg in front of the other and toes facing forward.
Slightly bend the front leg, while keeping the rear leg is straight. Push the heel of the rear leg down and you should feel tension in your calves.
To vary this exercise, keep your back straight and push your pelvis forward. Adjust heel tension to vary as well
Lunges – Lunges will help strengthen and stretch your legs, hips and buttocks. Position one foot in the middle of the 3G Cardio® AVT™ Vibration Machine, then step back with the other foot while planting it firmly on the floor behind you.
While keeping your back upright and knees directly above the toes, squeeze the leg muscles. You should feel tension in the hamstrings, quadriceps and buttocks.
Put your hands on your hips to help with balance if needed. Adjust heel tension as needed.
To make lunges even harder, you can wear a weight belt.
Bonus tip – The 3G Cardio Accelerated Vibration Training AVT™ Exercise App that can be downloaded free to your I-pad from iTunes can help train you on exactly how to use the machine. The App is broken into three workout options – strength training, stretching or massage.
Simply touch the program you want and it will pull up videos with audio that will take you through a complete vibration training program.
Whole Body Vibration training works by skipping the traditional “Progression of muscle fatigue” by almost immediately calling into action all fast- and slow-twitch muscles as the body reacts to the instability of the vibrations as you’re on the platform.