Acceleration training is an excellent method for winter workouts. Power Plate trainers have devised a number of guidelines to help get the most out of the vibration trainer, combining a number of basic exercises to achieve maximum rewards.
The classic press up develops muscle strength in the arms and chest, as well as legs and torso. If you struggle with a traditional press-up, then try performing the exercise on your knees, rather than toes. But if you have mastered the press-up then why not try single arm, or lift one leg. This will increase muscle strength further and increase core stability and balance.
Kneeling hip flexor stretch
The hip flexor muscles are those muscles you use to raise your knees if you are standing. Hold this stretch statically for 30 seconds, repeat for several bursts. It can also be used prior to other exercise, during a warm up, performed dynamically in rhythmical fashion.
Double leg hamstring stretch
The hamstrings run down the back of the upper leg. Overly tight hamstrings can increase the risk of injury, which can even lead to issues with lower back pain. Stretching the hamstrings regularly can help reduce this tightness. Hold this stretch for 30 seconds, and repeat for several bursts.
The squat appears incredibly easy at first glance, but is a massively important exercise as it it works a number of key muscle groups. The squat strengthens muscles in the back, torso and legs. It can help to increase your body's core stability, meaning you are generally fitter and better prepared for other forms of exercise. It is vital that you maintain the correct posture though throughout the squat to gain the most benefit. Similarly to the press-up, if you feel like a squat pro, try to progress by performing it on one leg, or add weight by holding dumbbells.
These exercises are suitable for most people whilst using a Power Plate vibration machine, but if you are unsure for any reason about any exercise, or your health in general we would strongly recommend you speak to a professional. Accelerated training can be a very useful form of exercise, but it is important that you do not push yourself to hard and cause injury. So check with a trained Power Plate trainer before using vibration machines.