1.     Manual usage

2.     Program usage

1. Manual usage option

If you select the manual usage you can choose from different amounts of times by selecting the number keys (1-9) displayed on the left side of the display (as shown, 1=30sec, 2=60sec…). Press start and the Vibration machine will than accordingly run for that amount of time.

2. Program usage option

If you select the Program usage and press one of keys (1-9) and press start you will select the specific program that you see in the manual. If you want to stop the program at anytime throughout the exercise, just press the stop button.

To start off with we would recommend a maximum Hz of 35.

If you have any medical contitions and have the clearance from your GP to use the Vibration machine We would recommend to start with sitting on a chair with the legs on the vibration machine, than standing, just one leg on the machine. Ensure that you always bends your knees and turn the machines just than on when you already stands on the machine with the knees bend!

Silvia Hoffmann

Due to the nature of the machine, the elderly can activate their muscles in a simple, safe way without extra strain on the joints and ligaments. However, it is best to do so with trained supervision until you are familiar with the platform.

Wide Legged Stance

The benefit of Wide Legged Stance: Great for the elderly, overweight, those new to Vibration Therapy and to warm up and cool down after exercise.

Getting into position:- Place the feet parallel on both sides of machine with heals turned slightly outward.
- The further apart the feet, the greater the oscillation.

Squat

The benefit of squat position: This stance is great for strengthening and increasing blood flow to the feet, knees, quadriceps and lower extremities.

Getting into position:- Keep feet parallel with the sides of the platform, about hip width apart.
- Bend the knees keeping them in line with 2nd and 3rd toes.

Deep Squat

Benefit of deep squat position: This advanced position is beneficial for strengthening and increasing blood flow to the knees, quadriceps and lower extremities.

Getting into position:- Place both feet parallel on the platform.
- Lengthen through the spine, shoulders back, chest forward and chin parallel to the floor.

Quadricep Stretch

The benefits of the Quadricep Stretch: Beneficial for strengthening the standing leg. Promotes flexibility and blood flow to the feet, ankles and calves. Helps improve balance.

Getting into position:- Keep the knees even and draw up through the abdomen.

One-Legged Stance

The benefits of One-legged Stance: Great leg strengthener, promotes balance and focus and opens up the hips.

Getting into position:- Always place the foot above or below the knee.
- Keep hips even and rotate knee out to the side.

Deep Lunge

The benefits of the Deep Lunge: Strengthens the quadriceps of both legs, working into psoas muscles (these lie behind the abdominal contents, running from the lumbar spine to the inner thighs near the hip joints) and increases hamstring flexibility. Can be done holding the handles for balance.

Getting into position:- Keep the front knee on top or behind the ankle.

One-Legged Side Stance

Benefits of One-Legged Side Stance: This advanced pose stretches the inner abductor and groin while strengthening the standing leg. Works into the inner thigh and the liver meridian.

Getting into position: – Tucking the tailbone under, lengthen through the spine as you take the leg out to the side.

Kneeling Shoulder Stretch

The benefits of Kneeling Shoulder Stretch: External rotation of the shoulder for releasing tension and stretching underarms, sides & back of torso.

Getting into position: - Lengthen across the shoulder blades, tuck the chin under so the spine is straight up the neck to top of the head.

Advanced Push Up

The benefits of the Advanced Push Up: Strengthens & tones the abdominal region and the whole upper body; biceps, triceps & pectorals. This pose can be performed with knees on the floor.

Getting into position:- Place hands directly underneath shoulders & draw up through the abdominal muscles.

Back Strengthener

The benefits of the Back Strengthener position: A good foundation posture; strengthens the whole back & arms, releasing tension in the shoulders.

Getting into position:- Place feet slightly pigeon-toed, directly under the hips; can be done with knees slightly bent.
- Tilt the pelvis forward, lengthen through the spine, tuck the chin under for alignment.

Lower Back Extension

The benefits of the Lower Back Extension: This advanced energising pose opens up the lower back and is strengthening for the arms and upper body.

Getting into position:Bring the chest forward and shoulders back, draw up through the inner thighs and buttocks. Look straight ahead.

Shoulder Stretch

The benefits of the Shoulder Stretch position: This is a resting posture for the heart while activating the lymphatic system. Opens the shoulders and lengthens the hamstrings.

Getting into position:- Stand with feet hip width apart and slightly pigeon toed, tilt the pelvis forward taking the chest towards the thighs.
- Can be done with knees bent.

Sitting Gluteal Stretch

Benefits of the Sitting Gluteal Stretch: Promotes flexibility in the inner abductors and draws oxygenated blood to the pelvic area. Massages into the buttocks and thighs, stimulating the fat cells; working the cellulite.

Getting into position:- Tuck the chin under, relax the neck and shoulders and allow the weight of the body to take you into the stretch.

Sitting Forward Bend

The benefits of Sitting Forward Bend: Activates the stomach meridians, and takes oxygenated blood to the pelvic region. Promotes flexibility in the hamstrings, gluteal muscles & lower back.

Getting into position:- Dorsi-flex the feet
- Tilt the pelvis forward, lengthen through the spine
- Take the chest towards the thighs
- Can be done with knees bent.

Tricep Curl

Benefit of Tricep Curl: Strengthening for the triceps, biceps, pectoral and deltoid muscles, opening up the front of the body.

Getting into position:- Feet hip width apart and slightly pigeon toed
- Keep the chin parallel to the floor, gazing straight ahead
- Can be done in an active posture, raising and lowering the hips.

Advanced Tricep Curl

The benefits of the Advanced Tricep Curl posture: A dynamic posture, strengthening for the whole body. Opening up the chest, working deep into the shoulders.

Getting into position:- Lengthen through the inner thighs and buttocks, take the head back if it feels comfortable with the neck otherwise tuck the chin under slightly, gazing straight ahead.

Neck Release

The benefits of the Neck Release posture: A restorative pose, quietening the mind, relaxes the heart and is a cooling posture. Activates the lymphatic system and works the hamstrings.

Getting into posititon:- Hands at least shoulder width apart with feet, hip width apart
- Relax the neck and take the top of the head toward the floor.

Abdominal Strengthener

The benefits of the Abdominal Strengthener posture: Improves balance, tones and strengthens the abdominial muscles and lower back.

Getting into position:- Start with the feet on the floor and slowly raise the legs, thighs either side of the central bar
- Chest forward, shoulders back, keeping the lower back straight
- Can be done holding the handles for extra support.

Gentle Push Up

The benefits of the Gentle Push Up posture: Strengthens the upper body; the triceps, chest and pectoral muscles and helps create flexibility in the wrists.

Getting into position:- Keep the elbows tucked in towards the side of the body
- Can be done with feet raised or on the floor.

Gluteal Stretch

The benefits of the Gluteal Stretch: This pose is the cellulite buster – stimulating the thighs and buttocks. Promotes flexibility in the hamstrings, hips and muscles.

Getting into position:Draw the foot in towards the groin to reduce rotation of the knee joint. Use a blanket under the knee of the extended leg.

Hip Raise

The benefits of the Hip Raise: Strengthens the back and opens the chest and sternum, stimulating the thyroid and parathyroid glands. Lengthens the front of the body, activating the lung meridian.

Getting into position:- Keep the nexk straight and shoulders relaxed
- Draw up through the inner thighs and buttocks.

Calf Massage

The Benefits of Calf Massage: Great after a run or after standing up for long periods. Soothes tired feet and legs and helps improve circulation to the lower extremeties.

Getting into position:- Allow the upper body to relax and feel the grounding of this posture.
- Lengthen the back of the neck along the floor.

Reverse Push Up

The benefits if Reverse Push Up: This strong pose strengthens the core of the body, developing power and mobility in the wrists. It contracts the abdominal and oblique muscles and tones the arms. Promotes flexibility and blood flow into the toes and ankles.

Getting into position:- Spread the fingers wide apart, keep the hands directly underneath the shoulders
- Elbows straight, look towards the floor.

Deep Forward Bend

The benefits of the Deep Forward Bend posture: An advanced posture, this will help to lenghten the hamstrings, gluteal muscles and lower back.

Getting into position:- feet hip width apart, lengthen through the spine, tuck the chin under
- relax the head and neck towards the floor and neck
- bend the knees if you need to take care of the lower back.

Work on the thighs

Different positions effect different areas:
Position the balls of the feet as above, bend the knees to 45 degrees hold your back straight hold the console handles. Depending on your physical increase the angle of your body position this will increase the vibration effect on lower leg areas.

Lunge

Place right foot flat on the platform left foot on the floor pushing forward angle the upper torso at about 60-80 degrees. Reverse leg positions as desired. This exercise is designed for full leg development.

Side Lunge

Exercise specific to muscle stretching and flexibility
Right foot flat on the platform, left leg positioned as above legs about 30 degrees apart, interlock fingers and press down on left thigh: Alternate leg positions as desired.

Press Up

Work of the upper limbs:
Deltoids, pectoral chests and Placez triceps .Place both hands on the platform fingers pointing in body and legs positioned straight back from the platform. Raise and lower upper body until shoulders are level with elbows. Keep your back straight and hold the lower position. This exercise can be increased as your strength increases.

Tricep Dip

Muscles concerned: Pectoral Deltoids, Trapezoid, chests, triceps. Adopt the above position palms flat on the platform pointing away from the body, keep your back straight and feet flat on the floor. Using only your arms raise and lower your body adapt the rate of the exercise to suit your physical condition. Pressure can be increased by repositioning your feet until you find the best position to suit you.

Sit Ups

Work on the abdominal belt
Position your body as above make sure your knees are gripping the upright, lock your fingers behind your head .You are now ready to perform basic sit-ups, do one sit-up and Hold back position when you have reached an angle of 90 degrees between your stomach and your thighs.

Bridge

Position your body as shown above. Keeping a straight line from your knees to your shoulders raise and lower your body. This will give you a fantastic ABS BURN if done correctly.

Massage and Relaxation

	Inner Thigh Massage Reclining position, parallel with the machine with the calf posed on the platform and the leg forming an angle of 90 °.You are now in the ideal warm down position after leg exercise, relax let the vibrations work to ease away your aches and pains. Change position for each leg.
	Thigh Massage Massage of the quadriceps: The above position with your ankles locked is one of the most relaxing ever, the vibrations work on the most used muscle groups providing relief at the end of the working day.
	Full Body Loosener Stretching position Take up the above position hold your ankles don’t, grip let your head flop now RELAX let the vibrations flow through your body.
	Meditation Position Buddha: A position which needs no explanation. RELAX…UNWIND…CHILL… Let the vibrations do the rest, set the rate to your mood and enjoy.

Squat

This stance is great for strengthening and increasing blood flow to the feet, knees, quadriceps and lower extremities.

Deep Squat

This stance is great for strengthening and increasing blood flow to the feet, knees, quadriceps and lower extremities.

Wide Squat

This stance is similar to the Deep Squat but with more focus on the Gluts.

One Legged Squat

Strengthens the quadriceps of both legs and increases hamstring flexibility.

One Legged Stand

Strengthens the Quadriceps and Gluts and increases balance.

Lunge

Strengthens the quadriceps of both legs, working into psoas muscles (these lie behind the abdominal contents, running from the lumbar spine to the inner thighs near the hip joints) and increases hamstring flexibility. Can be done holding the handles for balance.

Side Lunge

Bridge

Develops the hamstring and corrects the rear line of the hip and the thigh.

One Legged Bridge

More advanced Bridge really targeting the hamstrings.

Calves

Develops general muscles in the Calves and increases balance.

Calves Deep

More advanced Calf exercise to really feel the burn.

One Legged Calf Raise

Advanced Calf raise helping to increase balance .

Bend Over Pull

Full body strengthener.

Lateral Raise

Strengthen shoulders and deltiods.

Bicep Curl

Front Raise

Push Up Small

Push Up

Tricep Dip

Shoulder Press

Abdominals Legs Up

Basic Abdominal

Lower Abdominals

Plank

Side Crunch

Diagonal Crunch

Originally developed by Russian scientist Vladimir Nazarov, whole vibration training was used to prevent astronauts’ muscles and bones decreasing in density when they were in space; the weightless atmosphere had predisposed astronauts to osteoporosis, but scientists found that standing on a vibrating platform stimulated muscle and bone development.

Commercial and home use

How does it work?

A vibration platform is a resistance machine providing an outcome similar to ‘working out’ with free weights or weight-bearing equipment. In traditional strength and power training, the load on the muscles is determined by the weight lifted. When using the Vibration Platform, a specific frequency and amplitude of vibration is chosen and the movement of the plate loads the limbs.

Rigidity of the muscle is induced through the rapid contraction and vibration process in a short span of time. In other words, it is creating an excessive gravitational state by giving a vibrating motion to the muscle at the same time as you are giving a creating tension to the muscle in various positions.

The vibrations stimulate a reflex contraction within the muscle which leads to a high level of muscle activation and exertion.

Traditional resistance training and vibration technology

Traditional resistance training methods provide resistance on a single linear axis whereas the vibration platform’s resistance effects occur on multiple axes stimulating the entire body of fibres within a given muscle group. This means people may be able to achieve a better physical well being, which may improve their athletic capabilities and may rehabilitate injuries more quickly, regardless of medical, neurological or physical condition.

The vibration platform is said to stimulate superior muscle-activation compared to conventional training, therefore less time may be required to work muscle groups completely. The benefits therefore, may be further reaching than those achieved by ordinary exercise due to the deeper stimulation of the muscle group including nerves, bones, blood, ligaments & cartilage.

In summary, weight bearing vibration technology training may require only 1/3 the amount of time required for conventional training. This would be achieved through super compensation of the muscular system. When operating at high amplitude, the muscles are said to be contracting and releasing 35 times per second, while sustaining the resistance equal to over 3.9 times the user’s body weight. The body positioning plate houses a driving mechanism that evenly distributes vibrations throughout the body for the purpose of accelerating and magnifying a reflexive involuntary contraction.

Basically, a vibration platform is designed to do most of the work for you; contracting your muscles in the same way that you may do yourself if you were performing exercises without the aid of vibration. Manufacturers claim that WBV has the ability to stimulate 95 – 100% of your muscle fibres whereas in conventional training you only use around 30 – 40% of them, making each muscle contraction more significant which may produce faster and more effective results. Click here to view testimonials

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