Trainingsplatte
Vibration board: How to effectively strengthen your muscles
Body parts can be specifically trained with the vibration board
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It sounds too good to be true: vibration boards promise great success with little effort. But can the jarring and shaking really help make unwanted love handles disappear?
Numerous studies show that vibration training has a positive effect on the body: In the medical sector, so-called power plates have long been used as training and relaxation devices to treat physical complaints such as water retention, muscle weakness, incontinence, osteoporosis or obesity. The vibration boards have only been available for private use since 1996 – as an alternative, the devices can also be found in many fitness studios. There they are touted as real fat burners that should melt your pounds faster and reduce cellulite. But is that really the case? After all, a vibration plate can support muscle building.
What is a vibration board suitable for?
The fact is, there are no real studies that show that a vibrating board can make the dents in your skin go away. The promise of quick weight loss through a ten-minute workout cannot be relied on either. But now comes the good news: From a medical point of view, they offer vibrating base plate definitely an added value: With targeted training you can improve your posture, promote blood circulation, strengthen your back and build up your muscles. On the other hand, the vibration board should not be used to improve stamina, for example if you want to train for a marathon. There are significantly better methods here with which you can increase your stamina and endurance in the long term.
The main purpose of the device is to activate the muscles deep down in the body. This is made possible by various exercises that you can do while standing or crouching – depending on which one is used Platte You decide, the oscillations triggered by vibrations go horizontally or vertically over your legs to the body and thus reach the lower regions. For comparison: Normally you can only train 60 percent of your muscles in a targeted manner, the rest are only reached by the vibrations. And that in turn ensures that muscle building is continuously supported, as your body counteracts the jolting. And the fact is, the more muscle you have, the more fat you burn. This may not initially show up in weight, as muscle mass is heavier than fat mass. Over time, however, effective training can help define the body and lose weight at the same time.
How to use the vibration board correctly
In order to train individual muscles in a targeted manner, a good and secure stance on the vibration board is crucial. It is essential to start with light vibrations so that your body can get used to the vibrations – do not underestimate the power of the plate under any circumstances. The legs should never be fully flexed during training, but should be slightly bent. While standing, shift your body weight on the balls of your feet to avoid the vibrations reaching your head and possibly causing tension pain. It is just as important during the exercises that the head, stomach and chest do not touch the vibration plate. Repeat your training a maximum of two to three days per week and it is best to increase the vibration strength only gradually.
In the following video, Detlef Soost and Kate Hall show you how to use the vibration board effectively in just ten minutes:
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You need to know this before buying
It is important for beginners with few muscles to know that their bodies cannot really cushion the forces of vibration. This means that there is a risk that the cartilage mass or internal organs will be damaged. It is all the more important that you have enough muscle mass to gain a Vibrationsboard to use. Since it is often said that regular exercise can help fight cellulite, you should know in advance: Although the exercises can help to tighten the tissue and thus prevent the dents from spreading, they are not a miracle cure against orange peel. Consider the use of a vibration plate only as a useful addition to your normal sports program.
Are there different vibration boards?
The classic vibration board consists of a simple plate with several motors inside that trigger vibrations. The size is manageable, so you can easily stow your device anywhere. There are already cheap models from 100 euros, there are actually no upper limits. The only downer: you can’t do any exercises on the board that require you to hold on to something. That may be limiting at times.
There are also vibration boards with a columnto hold on to. Significantly more expensive to buy – the models start at around 250 euros – the devices have a more powerful motor so that the plate can be used for even more different exercises. A major disadvantage of these sports equipment is clearly that they take up a lot more space than a vibration board without a column. But you can also train more effectively and burn more fat.
That is why (more) exercise is so healthy
It is not without reason: “If you rest, you rust”. In fact, our muscles release hormone-like messenger substances as soon as they start moving. These so-called myokines (from the Greek “Mys” for muscle and “kinema” for movement) act on the organism and are supposed to protect us from diseases such as type II diabetes. In addition, they have a positive effect on the cardiovascular system, metabolism and blood vessel walls. Conversely, this means for you: the more you move around in everyday life, the healthier you stay. A Vibrationsboard can therefore essentially help to move your muscles even more and to promote the release of messenger substances. At this point there is of course no guarantee that you will stay healthy by purchasing a vibration plate.
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