Vibroplate

 

tape girl 168 Vibroplate

Whether you chose just to stand on the Vibroplate machine or excersise to target specific areas you can be assured of the benefits of an hours gym workout

  • Burns Fat
  • Reduces Cellulite
  • Builds Muscle Tone
  • Increases Flexibility
  • Improves Blood Circulation
  • Improves Coordination
  • Increases Bone Density
  • Increases Collagen Production

How to Use
Flabbuster – Vibrating Plates

Squat
Starting Position Stand on plate, distribute weight evenly between both feet
How to use Hold onto handlebars for support and sit back by flexing hips and knees
Tips Maintain neutral spinal alignment; do not “hang” on handlebars
Benefit Quads, Glutes, Hamstrings and Calves
Deep Squat
Starting Position Stand on plate, distribute weight evenly between both feet
How to use Hold onto handlebars for support and sit back by flexing hips and knees
Tips Allow for normal spinal movement; do not “hang” on handlebars
Benefit Quads, Glutes, Hamstrings and Calves
Wide Stance Squat
Starting Position Stand on plate, distribute weight evenly between both feet, with feet wider than shoulder width apart
How to use Hold onto handlebars for support and sit back by flexing hips and knees
Tips Maintain neutral spinal alignment; do not “hang” on handlebars
Benefit Inner Thigh, Quads, Glutes, Hamstrings and Calves
Lunge
Starting Position Stand with one foot on plate, one foot on floor
How to use Bend at the hips and knees
Tips Descend down only as far as spinal alignment and control can be maintained; watch for hips, knee, and ankle alignment
Benefit Glutes, Hamstrings, Quads and Calves
Calves
Starting Position Stand on plate, distribute weight evenly between both feet
How to use Hold onto handlebars for support, and stand on toes with slightly bent knees
Tips Maintain neutral spinal alignment; do not “hang” on handlebars
Benefit Calves, Quads, Hamstrings and Glutes
Lat Dip
Starting Position Seated on edge of plate, place hands shoulder width apart at the edge of the plate or holding handlebars
How to use Keep your feet on the floor and knees bent; lift hips off plate and keep elbows straight, while pressing shoulders down
Tips Maintain neutral spinal alignment, including neck and head
Benefit Shoulder Girdle, Upper and Middle Back
Push Up
Starting Position Place feet on floor, hands on plate shoulder width apart
How to use Bend the elbows to lower the body
Tips Descend down only to a position that can be controlled; maintain neutral spinal alignment
Benefit Chest, Shoulder, Arms and Core
Triceps Dip
Starting Position Seated on edge of plate, hands shoulder width apart at the edge of the plate
How to use Keep your feet on the floor and knees bent; lift hips off plate and lift chest while bending elbows 90 degrees
Tips Keep hips close to the plate; maintain neutral spinal alignment
Benefit Triceps and Shoulders
Shoulder Press
Starting Position Hands on plate, hips flexed and legs almost straight
How to use Bend the elbows to lower body
Tips Descend down only to a position that can be controlled; maintain neutral spinal alignment
Benefit Shoulders, Chest, Arms and Core
Lower Abdominals
Starting Position In plank position, place flexed elbows on the plate, feet on the floor
How to use Engage abs, glutes, and hamstrings while extending to a plank position
Tips Maintain stability and optimal alignment from neck to feet
Benefit Lower Abdominals, Glutes, and Hamstrings
Standing Abdominals
Starting Position Stand on plate with hips and knees slightly flexed; hold on to handlebars
How to use Engage abdominal wall and arms with the intention of extending or pulling the shoulders back
Tips Maintain stability and optimal alignment from neck to feet
Benefit Abdominals, Lats, and Arms
Hamstring Stretch
Starting Position Stand on plate, position feet shoulder width apart; hold the handlebars for balance
How to use Keeping legs straight but not locked, tilt pelvis back and upward while pushing hips back gently
Tips Maintain neutral spinal alignment
Benefit Hamstrings, Glutes and Calves
Abductor Stretch
Starting Position One foot on plate, one foot on floor
How to use Keeping leg on the plate straight, lean into opposite leg and sit back by flexing hips, knee, and ankle
Tips Maintain neutral spinal alignmen
Benefit Inner Thigh
Calves Massage
Starting Position Lay upper body on floor and place both calves on plate
How to use Start in passive position with calves on the plate
Tips Can cross one leg over the other for deeper massage; watch spinal alignment and load distribution
Benefit Calves
Shoulder and Neck Relaxor
Starting Position Kneel on floor facing plate with both arms extended on plate
How to use Slowly flex shoulder to comfortable range; while keeping arms in place on the plate, slowly move with intention of pulling hips away from hands horizontally
Tips Move slowly and with control; reduce shoulder range of motion if feeling in front of shoulder only
Benefit Shoulders and Back