The vibrating platform is universal simulator, used not only for weight loss, but also to strengthen the muscle corset of people, regardless of their age. Reviews of the wellness equipment in question indicate that the decrease in the amount of body fat becomes visible externally after 4-6 weeks of regular exercise.
To avoid a negative impact on the athlete's body, it is important to consult a doctor for possible contraindications before including this type of load in the training program.
Indications for the beginning of use
A vibrating platform for weight loss (reviews on the effectiveness of classes are left by people with different physical fitness and actual health) is used in 90% of cases.
In addition to effective fat burning, the simulator in question can also be used for:
- increase in skin elasticity (achieved by stimulating the natural production of elastin and collagen);
- reducing the appearance of cellulite and other skin defects associated with loss of skin tone;
- giving tone to the muscle corset (it becomes possible due to the acceleration of blood flow, which nourishes the muscle fibers and stimulates them to grow);
- reducing the concentration of cortisol (stress hormone) in the blood (thus relieving nervous tension and minimizing the risk of developing psychosomatic diseases);
- preventing the appearance of mimic wrinkles and smoothing out existing age-related changes (except for deep wrinkles);
- stimulating the production of serotonin (the hormone of happiness), due to which the general physical well-being of the athlete and his mood improves;
- strengthening joints and preventing serious diseases such as osteoporosis;
- improving posture (it becomes possible due to thorough pumping of the muscles that support the spinal column);
- prevention of spinal diseases;
- increase in bone density;
- rehabilitation of the properties of the muscle corset after injury (stretching, rupture, and so on);
- creating the effect of stretching the muscles (with the correct organization of the training complex, soft stretching is necessary not only after strength training, but also before the main part of the lesson);
- normalization of the cardiovascular system;
- stabilization of hormonal levels.
The vibro platform began to be used since the 1960s, initially using it for the rehabilitation of people recovering their bodies after fractures, sprains, serious accidents, which resulted in the limitation of human motor activity.
The principle of operation of the simulator lies in the effect on the athlete's body of vertical vibrations, which provoke muscle fibers to rapid contractions. They are absolutely safe for health, as in fact they imitate the work of several hundred small massage rollers, simultaneously working on every part of the body.
In terms of its effectiveness, a 10-minute training on this new generation simulator can be equated to 60 minutes of strength training or 2 hours of active cardio loads.
Contraindications for use
The vibrating platform for weight loss (reviews in the overwhelming majority of cases are positive), like other types of physical activity, has a number of contraindications. They should be studied before the start of training, in order to avoid the negative effect of the simulator on the athlete's health.
It is strictly forbidden to use the vibrating platform in their studies for people who have:
- diagnosed epilepsy (vertical vibrations can provoke a seizure, due to which a person loses balance and risks hitting his head on the floor or metal structure, which will cause additional health problems);
- planted inorganic organs (intense vibrations can provoke disturbances in their functioning or complete failure, causing an increasing risk of death);
- prostheses (the impact of the vibration platform on the prosthesis can provoke its breakage or rejection by the body);
- bypass surgery (regardless of how long ago the operation on the heart was performed, the consequences of such a surgical intervention will prevent the positive influence of the vibration platform on the body);
- metal elements built into the body or internal organs (vertical vibrations in this case can damage soft tissues and negatively affect the bone structure);
- osteoporosis in the last stages (the impact of the vibrating platform on the body of a sick person can lead to the complete destruction of fragile joints);
- previous heart attack or stroke;
- diagnosed thrombosis;
- stones in any internal organ (due to vibrations, stones can be displaced, which will provoke a blockage of the channels);
- intervertebral hernia (the vibration platform in this case can provoke pinching of the nerve endings in the back, which will cause acute pain in a person);
- diseases of the organs of vision (for example, if an athlete has problems with the retina of the eyes, during training on a vibration platform, it can completely move away, which will subsequently lead to a complete loss of vision);
- pregnancy.
Relative contraindications for exercising on a vibrating platform include:
- diseases of the skin (due to a significant acceleration of blood circulation and lymph flow after training on the simulator in question, the skin condition can deteriorate sharply, which will not only lead to a general deterioration in the athlete's condition, but also increase the risk of scarring or scars at the site of the skin defect);
- recently undergone surgery (it is recommended to wait at least 6 months from the date of the operation);
- period of breastfeeding;
- diabetes (it is allowed to exercise on a vibration platform with caution for people with a slight increase in blood sugar);
- increased body temperature (above 37.3);
- menstruation;
- migraine or headache associated with changes in weather conditions;
- ARVI or ARI.
Helpful hints
A vibrating platform for weight loss (reviews describing a positive effect are left by people who follow the basic recommendations when exercising on the simulator in question) will help the athlete achieve his goal in the shortest possible time only if the training process is properly organized.
Recommendations:
- combine exercises on a vibration platform with a power complex and adherence to the principles of proper nutrition;
- it is recommended to engage in the new generation simulator in question no longer than 10 minutes a day (this is the optimal amount of time required for a safe positive effect on the body. Longer sessions are not only unable to accelerate the result, but can also harm human health);
- it is necessary to choose the intensity of exposure to vertical vibrations taking into account the physical fitness of a person and the result that he wants to achieve thanks to such exercises (for example, if the goal of the training is fat burning, then the "12" mode will be inappropriate, since the intensity indicated for example is aimed at increasing muscle mass, and not on weight loss. Specific recommendations for the use of the vibrating platform are usually indicated by the manufacturer in the instructions);
- it will be most convenient to perform exercises on a vibration platform in the right clothes: a tight-fitting T-shirt, leggings or shorts, socks and a well-supporting bra;
- shoes when exercising on a vibration platform must be chosen on a low sole (this is how vertical vibrations will most fully affect the athlete's body);
- before performing exercises on a vibration platform, it is recommended to warm up, thus preparing not only the muscle corset for the subsequent load, but also the joints with bones;
- while on the supporting surface of the simulator structure, it is strictly forbidden to fully straighten the legs (ignoring this recommendation can lead to injury to the knee joints even in an absolutely healthy person);
- during the first lesson on the vibration platform, it is recommended to step on the supporting surface gradually (it is necessary to step on the platform with your right and left feet alternately, with an interval of 20 seconds);
- during the first 2-3 workouts on the vibration platform, hands should be placed on special handrails that help maintain balance during exercise.
Main complex
For the most effective weight loss, it is recommended to perform a set of multidirectional exercises on a vibrating platform. Reviews of people who include the simulator in question in their classes indicate that a variety of loads reduces the duration of achieving a result by 1.5-2 times.
| Exercise on a vibrating platform | Description of technique |
| Squats |
|
| For working out the shoulder girdle, back and legs |
|
| To work out the muscles of the lower limbs and back |
|
| For the buttocks, legs and abdominal muscles |
To complicate the exercise, it is allowed to stretch 1 leg up, leaning on the opposite limb when lifting. |
| For abdominal muscles |
|
| For arm muscles |
|
Fixing the result
A vibrating platform for weight loss (reviews of athletes prove the possibility of exercising on this simulator not only in a specially equipped gym, but also at home, without losing efficiency) helps the athlete not only transform visually in the shortest possible time, but also consolidate the result.
In addition to regularly including loads of this type in the training program after reaching the goal, you can prolong the effect of the exercise by following a number of the recommendations below.
Recommendations:
- adherence to the principles of proper nutrition (the basis of the diet should be low-fat meats, vegetables, whole grains, fruits, dietary products);
- compliance with the drinking regime (it is recommended to calculate the daily fluid intake according to the formula: 30 ml of pure drinking water * 1 kg of the actual weight of a person. The calculation does not include coffee, tea, juices, carbonated water, and so on);
- giving at least 8 hours of sleep at night (proper rest is necessary for the body to maintain the normal functioning of the internal systems and organs of a person);
- avoidance of stressful situations (a high concentration of cortisol released into the bloodstream when a person gets into a stressful situation provokes the formation of fatty deposits, especially in the abdomen, waist and hips);
- rejection of bad habits (alcohol and nicotine addiction);
- maintaining physical activity (in the absence of the opportunity to fully engage in sports, to maintain the achieved result of losing weight on a vibration platform, at least 8 thousand steps per day must be performed);
- try to stay in a good mood most of the time (maintaining serotonin at the proper level helps to maintain the normal rate of metabolic processes in the body, which are responsible for the maximum digestibility of food consumed by a person).
When to expect the effect
The speed of achieving the set result by a particular person depends on a number of factors:
- the initial parameters of an athlete (a person with a large amount of overweight will see the result of his transformation before a thinner athlete. This is due to the physiological characteristics of the body, due to which obese people rapidly lose weight in the first months of training due to the loss of a large amount of fluid);
- the regularity of training (it is recommended to practice on a vibration platform daily);
- the correctness of the compilation of the main part of the set of exercises (the program must be written taking into account the contraindications of the athlete, his age, physical fitness and initial parameters);
- lifestyle (a person who adheres to the principles of proper nutrition and a healthy lifestyle loses weight faster than a person who does not care about his health. This is due to the slagging of the body of the second type of athletes, which prevents the development of a normal rate of metabolic processes).
Feedback from people about weight loss, which was achieved with the help of regular exercises on a vibration platform, illustrate the effectiveness of a new generation simulator.
Despite the innovative method of the impact of vertical vibrations on the body, the platform requires the athlete not only to do daily exercises, but also to radically revise his lifestyle.
The main advantage of vibration training is a comprehensive safe training of all muscle groups of the body and a significant saving of a person's time for a visible transformation of his appearance.
Video on the topic: training on a vibrating platform
Training on a vibrating platform at home: