Siegfried Schmidt - Whole Body Vibration. Professional vibration training with 250 Exercises.

• Execution:Dynamic

• Muscle:Gastrocnemius, tibialis anterior

Sit on the plate with a soft mat and bend and straighten both arms. This exercise is performed better sitting down than standing, to have the vibration closer to the targeted muscles.

• Execution:Dynamic (light dumbbells to warm-up).

• Muscle:Latissimus dorsi, biceps brachii, and partially the triceps brachii

Warm-up with 2 Swingsticks (for advanced users). This exercise is recommended only in a safe place with secure handling of the machine. You can swing the Swingsticks simultaneously or bring them next to the body to vibrate.

Caution: Do not hit the knee with the Swingstick!

Arm position: wide

• Execution:Dynamic

• Muscle:Latissimus dorsi, pectoralis major, biceps brachii, triceps brachii, erector spinae

* Only take one Swingstick when vibrating horizontally

The incorrect hand position can lead to wrist pain. Therefore, it is important to position the hands forward to the edge, and angled less than 90 degrees. The elbow joint must be bent!

• Execution:Static

• Muscle:Triceps brachii, latissimus dorsi

Press the hands firmly to the outside of the plate and "squeeze". This exercise is useful for mechanical plates. If you have a compressor engine with air-pressure, the vibration is greatly attenuated on the outer housing.

• Execution:Isometric

• Muscle:Pectoralis major, biceps brachii

Sit on a large exercise ball and place your hands on the plate. Take the knee and feet away from the ground and firmly secure the ball with the adductor muscles. Now simply try to hop. Increase the intensity so that you lift the ball without using the feet. Repeat constantly.

• Execution:Dynamic

• Muscle:Almost all the muscles are in use

Calf pumps on the ball of the toe. Swing the Swingstick at maximum stretch. Stretch the knees and allow the ankles to act as a buffer.

• Execution:Dynamic

• Muscle:Gastrocnemius, erector spinae, deltoid, trapezius

Keep the Swingsticks quite loose. Swing them with the arms stretched to the side.

• Execution:Dynamic

• Muscle:Erector spinae, deltoid, latissimus dorsi, and partially the gluteus maximus, quadriceps femoris. High increase of blood flow in several other muscles.

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