vibrating power plate

dude_3

hi has anyone any advice how to use one and are they any good i have been given one by a freind but it has no instrustions book with it?
thanks

jenniewb

dude wrote: »

hi has anyone any advice how to use one and are they any good i have been given one by a freind but it has no instrustions book with it?
thanks

Wow- lucky you!

Have you tried contacting the company that made the powerplate? they may be able to supply you with the information you require.

Not sure what type you have- there are different variations, the more expensive the more vibrations per second and stronger vibrations per second and so the better the results.

I'm sure your aware of what people assume they do; many people seem to fall under the assumption they can get a powerplate and no longer have to walk another step inside the gym in order to lose weight and look like a supermodel. (I should add, thus assumption is wrong on so many levels!)

What you need to remember is that its not an easy way out of exercise- you have to put your work in by tensing up your muscles and concentrating on doing so or it just wont work. So many times I see people just standing aimlessly on them at the gym- you need to try to work against the machine and retain your pose or hold in order to train the muscles and make yourself stronger.

It wont burn calories, but what it can do, if you work hard enough at it, is to help you build some muscle and also help you build your core. By building your muscles, cardio exercise like running, cycling/spinning, swimming and other muscle building classes such as power pump and even yoga will feel easier so you will be able to achieve more and in the cardio classes you do, may burn more calories. If you burn more calories then you eat, you will lose weight, but you wont lose weight by using the machine alone, what you will do, is train your core and build other muscles in your body.

Some simple ideas are...
Squat:
Stand in a squat, both feet on the plate facing slightly out wards (not dead ahead), bend your knees and lower your body as low as you can, do not let your knees go beyond your toes or your putting too much pressure on areas that can get injured. Keep your back straight- keep your chest upright and your head looking forward. Hold for as long as you can. If you find it too easy, your not squatting down low enough! Alternatively you can slowly lower and then slowly come back up for 10 second repetitions.

Lunge:
Stand with one foot on the powerplate, the other on the floor. The idea is to bend your back leg (the one on the floor) as low as you can go, making sure your knee never goes in front of your toes. If you can get the back knee to touch the floor, great. If you want to make it harder, speed up the repetitions and/or hold weights in each had and arms are slightly out wards from your body pointing down wards.

Abs:
Sit ups are good but you may get chattering teeth! Similar for lower abs where you lie on your back and legs are right angles to your body. You then concentrate on your lower abs, hold them in as tightly as you can, then raise your hips using this contraction. If you do it right, you wont be able to life very high, if you do it wrong, you will be lifting very high and with a swinging motion- n/b, about 80% of people I see at the gym doing this do it wrong! Its not how high, its quality of the action that makes the difference. Doing the wrong thing will only train your spine to bend and you do that daily already (unless you are bed-bound.)

Press Ups:
Press ups are good- but make sure there is padding under your hands or they will really feel the vibrations! Make sure you keep your hips up- your spine should not curve down wards at all. If you find a full press up hard, bend your knees and use them instead of your toes to do the press up. Come all the way up till your arms are straight but not locked. Bend all the way down so your arms are bent and your chest and chin nearly touch the powerplate edge. Remember, straight back though out, hips are not allowed to droop!

The powerplate is also great for stretching- if you have an injury, you can use it to massage the injury, but a tip would be to add pressure form your body as you work on the muscle. Eg if your calve hurts, try pressing it against the powerplates vibrations rather then just tensing it.

If you can, try to go to your local gym, get a few exercise tips from classes like circuit classes, aerobics and even instructors in the gym. There are even some magazines which will print really clearly a how-to on exercise ideas, then you can use the powerplate for extra training and to get the result that bit better.]

The recommended time for the powerplate is a 10 to 15 minute session every day though some people do use it for longer.

Stephb1986_2

We have a powerplate it's fab! I think if you google powerplate exercises it will come up with some moves that you can do. Do becareful though if you sit on it your bum will be itchy after it lol!

Steph xx

xxvickixx

You mustn't use one if you have a coil fitted. There are quite a lot of health warnings on the machines at the gym, including heart problems etc.

alison999

i use flabeloss and its awesome - not quite a power plate but itsthat kind of thing. wish someone would give me one!

pablow

dude wrote: »

hi has anyone any advice how to use one and are they any good i have been given one by a freind but it has no instrustions book with it?
thanks

hi there are many types of vibroplate/powerplate
they have contraindications attached .if you email [EMAIL="vibroplates@gmail.com"]vibroplates@gmail.com[/EMAIL] they should keep you right. :A

skylight

YouTube have several videos of different workouts etc, so have a look there too.

pablow

alison999 wrote: »

i use flabeloss and its awesome - not quite a power plate but itsthat kind of thing. wish someone would give me one!

fabelos is good in the way the plate moves it causes no impact to joints.there are cheaper machines avalible work axcactly the same as the one you use.i dont mean the spacey slinky ones on ebay.try facebook [EMAIL="hometone@ymail.com"]hometone@ymail.com[/EMAIL].

Swampmonster

xxvickixx wrote: »

You mustn't use one if you have a coil fitted. There are quite a lot of health warnings on the machines at the gym, including heart problems etc.

Why? Just curious

Kt8

the sets have to be about 10mins long to even see or notice a difference, thats alot of sets of 10mins, think they are abit crap myself, rather do cardio and weight training to lean out