Most of us want to lose weight or keep it under control. But, we don’t know the best way to do it. One of the newer methods in the market involves the use of a vibrator plate.
If you are tired of regular squads or jumping jacks and want to do something different yet effective, vibration plates exercises are a better alternative. Vibration plate exercises are also known as power plates. It involves machines that produce vibrations that are scientifically attested. It helps increase bone mass, toning, and build body strength. Proponents of vibration machines say that these vibrations make your muscles work harder and help you lose fat, build muscle and get stronger. Vibration machines, also called shaking machines or shaking platforms, use whole-body vibrations to force your muscle to contract reflexively. These are available in some gyms and are also sold for home use.
While fitness-focused vibration machines have become fitness popular recently, there’s still no idea how effective they really are. If you feel that you are just going to stand or sit on something that vibrates and lose weight in the process, you will find it very beneficial. Vibration plate exercises are a great way to lose weight; however, if you don’t have sufficient knowledge of the appropriate exercises, you’ll be vulnerable to injuries.
So today, we’ll be talking about the ideal vibration plate exercises to help you lose weight without coming across an injury.
Which are the Best Vibration Plate Exercises?
Now, let’s go over some vibration plate exercises that you can do on a body vibration platform. Most importantly, resist the temptation to increase your caloric intake once you do.
The push-ups are ample for your upper body, i.e., arms, chest, and core. Place your hand palms on the machine. And rest your feet on its toes away from the machine, like a plank position. Then lower yourself until before your chest touches the ground. Now elevate yourself to the initial position. Spread your legs. Lie down comfortably, keeping your ankle, hips, feet, hands, and shoulders aligned as much as possible. Now, your body can start burning fat along with better blood circulation and reduced back pain.
Performing squats helps in strengthening your core as well as your legs.
But hey, how do I perform it?
Stand straight on the machine with your arms aligned to the ground. Bend your knees so your thighs are as parallel to the ground as possible. Hold this position for 3-5 seconds. Then get up and repeat. Keeping your left foot flat on the floor, set the ball of your right foot on the vibrating machine so that it touches the platform. Step your right foot back slightly so that you have a stable posture. Keep your feet shoulder-width apart. Focus on your knee and bend it until your right leg is bent at a 90-degree position.
Stand on the vibration and bend your knees until your thighs are parallel to the ground. Hold the position for at least 30 seconds. Stand back and repeat after a short rest. You may feel a burning in the front of your thighs, but bear it if you want to get better and gain muscle.
Lunges are another effective exercise to help you lose weight.
Hey pal, can we study its method?
Of course. Stand facing away from your machine. Place one of your feet on the ground while the other on its toe, on the machine. Now, lower your core until just before your knee touches the ground. Slowly raise and alternate your legs.
Performing a plank on a vibration plate is highly fruitful for your back and your abdominals. Besides, executing it is relatively easy. Place your hands flat on the machine and place your toes away from the machine, making sure that your back is as straight as it possibly can be. Retain this posture as long as you can.
If you’re wondering, abdominal crunches are a vibration plate exercise for belly fat. To perform them, recline your back on the machine and bend your knees at the right angle. Then grasp your head with your hands and get up towards your knees.
Vibration Plate Exercises: Key Takeaways
Many exercises use these vibration plates. Doing these different exercises will help you engage your core and target other parts of your body.
It will provide an unstable work surface which helps in more exercise efforts. It is easy and technical to use at the same time.
Different exercises require different frequency settings so that it is safe and effective for your body. It can be handy equipment for quick weight loss. It provides an extra effort and challenge for you that burn your calories faster.
For a plank exercise that targets your legs, arm, core, and back the vibration setting should be 14 to 24 Hz and 30 seconds duration. Whereas, for a shoulder stretch exercise, the vibration setting should range to 22 to 28 Hz with the same 30 seconds duration. Different gyms have trainers that help with these vibration plates.
Vibration plate exercises have gained popularity not only for their workout and weight loss benefits but have medical and physiotherapeutic results. When performed with supervision, it also helps in targeting and reducing several different pains like back pain, help with bone loss, and also help in strengthening balance in the elderly.
It is advised to many obese people who want to lose weight fast and effectively; without harming themselves. Usually, a regular 15 to 30 minutes workout using these vibration machines can produce a visible weight loss in different parts of your body like thighs, hips, or other body parts. Time varies for different people for their results to be visible.
Daily routine changes are also a must to aid these exercise efforts. It most importantly includes dietary changes: including reducing high-calorie food intake, excessive consumption of sugar, and fast food. The changes will not be overnight but will require some time to see the results.
When will be weight loss results be evident?
The results will require time but certainly less than exercises without these vibration plates. There will be promising results in the first six months.
How frequently are these vibration plates to be used for exercise?
On average, these plates can be used from 15 to 30 minutes 3 to 4 times a week.
Is just standing on these vibration plates also an exercise?
Standing on these vibration plates is also a form of exercise which helps in burning calories. Its recommended to do exercises using it for better results and body toning.
Does vibration plate exercise have side effects?
There is some research going on to prove the side effects with no proven results.
Do Vibration Plates Work for Weight Loss?
Some research has shown that these vibration plates can help to improve muscle strength throughout the body and help you lose weight when you reduce calories.
Can you burn calories in only 10 minutes on a vibration plate?
Vibration plate training involves exercise under the supervision of a physical therapist. Exercise duration gradually increases from 30 seconds for 10 exercises to 60 seconds for every 22 exercises to burn calories.
How many calories do you burn in 10 minutes on a vibration plate?
Numerous studies have confirmed that fizzing all day can burn ten times more calories than sitting quietly. According to one study, the number is 350 calories per day, enough to lose 30 to 40 pounds a year.
Are Vibration Plates Really Good For Weight Loss?
This type of exercise is beneficial to burn sufficient calories. Some of the studies have proven that these plate exercises can control weight and reduce significantly.
Can I Lose Belly Fat From Vibration Plate Exercises?
Yes. Exercises like crunches, planks, and push-ups help you lose belly fat when carried out on a vibration plate machine.
How Many Calories Can I Burn On A Vibration Plate?
An average 70 Kg person can burn 294 calories in 30 minutes.
Is Vibration Plate Suitable For Every Age-group?
Yes, a vibration plate machine is suitable for any age except the person suffering from cardiovascular disease.
Why Should I Use A Vibration Plate?
Using a vibration plate in your exercises offers many benefits. For example, it saves your time, it’s low impact, so elders can also use it. Moreover, it relaxes your body and is incredibly efficient.
Vibration plates, shaking plates, or even power plates aid in weight loss by helping burn more calories. Many benefits are associated with vibration plates: including fast weight loss, body toning, increasing flexibility, and even some medical benefits. It requires more time and effort than you and many others have spent gaining weight.
Therefore, you can also do aerobic exercise on the machine to lose weight. You should check your caloric intake with a certified nutritionist to ensure your body composition is the way you want it to burn body fat.
Vibration plate exercises are an excellent alternative for a person who wants to lose weight faster without encountering injuries. However, with insufficient knowledge, there are high chances that you may hurt yourself in the process.
So today, we’ve looked at the five best vibration plate exercises.
How many of them have you used yourself before this article? Tell us in the comments section.
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