Ultimate guide

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  1. 1. This guide will help you get the most out of your Whole Body Vibration machine. Follow this workout schedule three times a week for a complete whole body vibration workout. For some exercises, we recommend a minimum amplitude which can be increased to suit your ability. For such exercises we will give the following indication. For optimal results, follow this hand and foot placement chart as indicated with each movement.The following icons will help you to know which excercises will benefit which parts of your body.Arms & Shoulders2.5mm5mm8mm11mmBalanceBackChestLower Body/ LegsCoreExercise sequence: Do the following routine 3 times a week.TRAINBALANCE Choose 2 excercises from this category. Do each one for 30 seconds. repeat, then move to next category.TONEChoose 2 excercises from the TRAIN category and do for 30 seconds each, then choose 2 excercises from the TONE category and do for 15 seconds each. Repeat all 4 excercises then move on to the next category.RECOVERY RECOVERY Lastly, choose 2 excercises from this category and Do each one once for 2 minutes. Now you have finshed your whole body workout routine.BALANCEBenefitsThe following moves will help you improve your balance.Transverse Balance 6-8hz BALANCEINSTRUCTIONS Place both of your feet on the platform at 90 degrees to the front of the machine, with heels placed on the center of the tilting axis. Keep your knees slightly bent. Activate your core by drawing your belly button in toward your spine, and activate your buttocks by gently squeezing.Squat Balance 6-8hz BALANCEMINIMUMSingle Leg Balance 6-8hz BALANCEMINIMUMINSTRUCTIONSPlace both of your feet on the platform at equal distance from the tilting centre axis. Bend at the knees, move your buttocks toward floor, and place your weight through your heels. Place your hands out in front of you for balance. To ensure correct posture, make sure your toes do not lift off the platform and keep your knees bent, making sure your knees do not come out past your toes. Keep your hips square for pelvic stability.INSTRUCTIONS Place one foot in the middle of the platform with your knee slightly bent, then raise your other leg as shown. Place your hands on your hips for balance. To ensure correct posture, keep your hips square for pelvic stability. Remember to alternate legs.TRAINImproves balance(Beginner balance move)Improves balance(Intermediate balance move)Improves balance(Advanced balance move)BenefitsThe following moves will help you build muscle endurance.Lateral Raise Lateral Raise 15-22hz TRAINMINIMUMINSTRUCTIONS Place both of your feet on the platform at equal distance from the tilting center axis. Keep knees slightly bent and place weight through the heels. Grip the band with your hands, raise arms in a lateral movement as shown. To ensure correct posture, make sure your knees do not come out past your toes and keep your hips square for pelvic stability.Modified Plank Modified Plank 15-22hz TRAINMINIMUMArms Shoulders.INSTRUCTIONSArms Back CoreINSTRUCTIONSArms (biceps)Kneel on the floor with your forearms placed on the platform at equal distance from the tilting centre axis. Maintain shoulder stability by squeezing your shoulder blades together gently. To ensure correct posture, make sure your shoulder and neck posture is as shown, and keep trunk rigid so your pelvis does not sag.Bicep Curl Bicep Curl 15-22hz TRAINMINIMUMPlace both of your feet on the platform at equal distance from the tilting center axis. Keep knees slightly bent and for correct posture, keep hips square for pelvic stability. Grip the band with your hands, then bring your hands up to chest by bending at the elbow. To ensure correct posture, make sure your knees do not come out past your toes and keep your hips square for pelvic stability.TONEBenefitsThe following moves will help you build muscle power and strength.Calf Raise 23-28hz TONEMINIMUMINSTRUCTIONS Place both of your feet on the platform at equal distance from the tilting centre axis, and rise straight up onto your toes. To ensure correct posture, keep your hips square for pelvic stability, and make sure you dont lean forward.Legs (Calves)Advanced Deep Lunge 23-28hz TONEMINIMUMAdvanced Push Up 23-28hz TONEMINIMUMINSTRUCTIONSPlace one foot in the middle of the platform with your knee slightly bent and place hands on your hips for balance. Place your other foot away from the machine as shown, with your heel slightly raised, whilst bending at the knee. Dip with your buttocks moving toward the floor, but not in a forward motion. To ensure correct posture, centre your load. This exercise should not be felt through the knee joint of the leg on the platform. Remember to alternate legs.INSTRUCTIONS Place your palms on the platform at equal distance from the tilting center axis, then rise up onto your toes as shown. Allow your elbows to bend slightly, so your chest moves towards the platform, then hold. To ensure correct posture, keep your shoulder and neck posture as shown and keep your trunk rigid so your pelvis does not sagRECOVERY RECOVERYLower Body LegsUpper body Chest Back ShouldersBenefitsThe following moves will help your body recover from your workout and prevent muscle soreness, and may also relieve pain.Groin Stretch 9-14hzRECOVERYINSTRUCTIONS Sit on the machine with your buttocks in the middle of the platform. Place the soles of your feet together and rest your hands on the inside of your knees. Place slight pressure on your knees and relax into the position.Quadriceps Massage 9-14hzRECOVERYINSTRUCTIONSLie on your stomach in front of the machine, and place your quadricep muscles on the platform at equal distance apart as shown. Keep your pelvis still, relax into the position.Calf Massage 9-14hzRECOVERYINSTRUCTIONS Lie on your back in front of the machine, and place your calf muscles on the platform at equal distance apart as shown. Keep your pelvis still, relax into the position.Legs (groin)Relaxes: Front of thighs (quadriceps)Relaxes: Lower legs (Calves)www.hypervibe.com