Working Out with a Vibration Machine

Vibration machines have been gaining popularity in the past few years, but they have a bit of a misleading reputation as a lazy way out of exercise: just stand there and let the machine shake your muscles for miraculous results.

However, let us clear things up – even when ‘just’ standing on the vibration plate, the repetitive upward movement transfers energy through the body which stimulates muscle fibres to contract and relax involuntarily at rapid speed of up to 50 contractions per second. Unlike regular exercise, this provides most of the movement for you and engages as much as 95% of your muscle fibres, increasing bone density and enhancing balance and circulation.

So while standing on a vibration machine certainly does have fantastic benefits for health and fitness, and will produce some results, there is so much more you can do with these versatile machines to get even better results from your workouts. Isolating individual muscles with a targeted program such as squats, lunges, planks, triceps dips, push-ups etc. adds another layer to achieving your overall fitness goals.

Here at Orbit Fitness, one of our most popular vibration machines is the V-Tone Vibration Platform to help you get in on this growing trend. There are hundreds of exercises that can be made more effective by using this vibration machine, but here are a few to get you started: 

Squat Curls

1. Start in a standing position with both feet on the platform at about shoulder-width apart. Hold the end of the attached resistance bands in each hand.
2. Slowly lower down into a squat, pushing your butt back like you are going to sit in a chair. Don't let your knees come forward past your toes.
3. As you hold the squat position, tuck your elbows in tightly to your sides. With your palms facing up, pull the bands up to your shoulders.
4. Slowly lower your hands back down and rise back to standing. Complete 10-15 reps per set with a 1-2 minute rest in between.

Walking Planks

1. Start in a push-up position with both hands on the platform.
2. With your right hand, step off the right side of the platform, then move your left hand over to the right side.
3. Take another step to the right with your right hand, and follow with your left hand off the platform.
4. Reverse directions, walking your hands back up and over the platform to the left side. Start with 1 minute, working your way up to 3 minutes at a time.

Step-Ups

1. Start standing behind the platform.
2. Step up onto the platform with your right foot.
3. Push through your right foot to bring your left knee up to your chest. Lower your left leg back down and step back down with your right to return to start.
4. Repeat, stepping forward with your left leg first.
5. Complete 10 reps on each leg for one set. Rest for 2 minutes before repeating.
6. To make this exercise more difficult, jump off your standing leg as you bring your knee to your chest. Land back on the platform before stepping down.

Kick-Backs

1. Stand on the platform and loop the ends of the resistance bands around your ankles.
2. Lean forward and slowly extend your left leg back behind you, pushing through your heel to straighten your leg.
3. Bring back to start and repeat on your right leg. You should feel the squeeze in your glutes (the muscles in your butt) as you press backwards.
4. Complete 10 reps on each leg for one set. Take a 1-minute break before repeating.

Get Your Vibration Machine from Orbit Fitness

Here at Orbit Fitness, we have a selection of vibration machines for you to choose from.