21 Dec Five tips on how to train vibration plate legs
To train vibration plate legs, it’s extremely simple and easy to get a great workout in a short amount of time.
The 3G Cardio AVT 5.0 Vibration Machine and 3G Cardio AVT 6.0 Vibration Machine offer ergonomically-correct handles, a comfortable vibration platform and overall stability and power to work your lower body like never before.
Vibration machines can benefit people from senior citizens to even the most advanced athlete. That’s because everyone can find their own value in vibration training.
When it comes to train vibration plate legs, here are some key exercises you can do and important tips to perform them correctly.
1. Regular squat – Stand on the Vibration plate with feet shoulder width apart. Keeping the back straight and knees slightly bent gently squeeze the leg muscles. You should feel tension in your quadriceps, buttocks and back.
Tip: Keep good posture with back straight. If you lean slightly forward quadriceps will be emphasized more, if you lean back hamstrings will be used more. Keep body weight on heels.
2. Deep Squat – Stand on the Vibration plate with feet flat and shoulder width apart. Keeping the knees directly above the feet at a 100 degree angle, gently bend the legs and squeeze the leg muscles.
Tip: As with regular squat, keep body weight on heels and try adjusting heel pressure for best results. In addition to controlling how much quads and hamstring are used, varying width of stance will change muscle usage.
3. Wide Stance Squat – Stand on the Vibration plate with legs wide apart and toes turned outward. Keeping the knees directly above the feet at a 100 degree angle, gently bend the legs. You should feel tension in the back, buttocks, quadriceps and inner thigh area.
Tip: Experiment with width and heel pressure to find comfortable stance, make sure to keep eyes straight ahead to ensure correct posture with back straight.
4. Lunge – Place one foot in the middle of the Vibration plate and step back with the other planting it firmly on the ground behind. Keeping the back straight and the knees directly above the toes, squeeze the leg muscles. You should feel tension in the hamstrings, quadriceps and buttocks.
Tip: Put your hands on your hips to help with balance if needed. Adjust heel tension as needed.
5. Calves – Standing in the center of the Vibration plate, rise up on to the balls of the feet. Keeping your back straight and abdomen tight, you should begin to feel tension in your calf muscles. To add variation to the exercise, try bending your knees to 90 degrees.
Tip: Squeeze your calf muscles to make it more difficult.