Guide to Whole Body Vibration Workout

Whole body vibration workout you can do in 4 easy steps. You can read more health articles on our blog at http://us.hypervibe.com/blog/

1. 2.5mm 5mm 8mm 11mm
TRAINTRAIN BenefitsBenefits
The following moves will help you build muscle endurance.
Arms
Shoulders.
Lateral RaiseLateral Raise
15-22hz TRAIN
MINIMUM
Place both of your feet on the platform
at equal distance from the tilting center
axis. Keep knees slightly bent and place
weight through the heels. Grip the band
with your hands, raise arms in a lateral
movement as shown. To ensure correct
posture, make sure your knees do not
come out past your toes and keep your
hips square for pelvic stability.
INSTRUCTIONS
Arms
Back
Core
15-22hz TRAIN
MINIMUM
Kneel on the floor with your forearms
placed on the platform at equal distance
from the tilting centre axis. Maintain
shoulder stability by squeezing your
shoulder blades together gently. To
ensure correct posture, make sure your
shoulder and neck posture is as shown,
and keep trunk rigid so your pelvis does
not sag.
INSTRUCTIONS
Modified PlankModified Plank
Arms
(biceps)
15-22hz TRAIN
MINIMUM
Place both of your feet on the platform at
equal distance from the tilting center
axis. Keep knees slightly bent and for
correct posture, keep hips square for
pelvic stability. Grip the band with your
hands, then bring your hands up to
chest by bending at the elbow. To ensure
correct posture, make sure your knees do
not come out past your toes and keep
your hips square for pelvic stability.
INSTRUCTIONS
Bicep CurlBicep Curl
TONETONE BenefitsBenefits
The following moves will help you build muscle power and strength.
Legs
(Calves)
Calf RaiseCalf Raise
23-28hz TONE
MINIMUM
Place both of your feet on the platform
at equal distance from the tilting centre
axis, and rise straight up onto your toes.
To ensure correct posture, keep your
hips square for pelvic stability, and
make sure you don’t lean forward.
INSTRUCTIONS
Lower Body
Legs
23-28hz TONE
MINIMUM
Place one foot in the middle of the platform
with your knee slightly bent and place hands
on your hips for balance. Place your other foot
away from the machine as shown, with your
heel slightly raised, whilst bending at the
knee. Dip with your buttocks moving toward
the floor, but not in a forward motion. To
ensure correct posture, centre your load. This
exercise should not be felt through the knee
joint of the leg on the platform. Remember to
alternate legs.
INSTRUCTIONS
Advanced Deep LungeAdvanced Deep Lunge
Upper body
Chest
Back
Shoulders
23-28hz TONE
MINIMUM
Place your palms on the platform at
equal distance from the tilting center
axis, then rise up onto your toes as
shown. Allow your elbows to bend
slightly, so your chest moves towards the
platform, then hold. To ensure correct
posture, keep your shoulder and neck
posture as shown and keep your trunk
rigid so your pelvis does not sag
INSTRUCTIONS
Advanced Push UpAdvanced Push Up
RECOVERYRECOVERY BenefitsBenefits
The following moves will help your body recover from your
workout and prevent muscle soreness, and may also relieve pain.
Legs
(groin)
Sit on the machine with your buttocks in
the middle of the platform. Place the
soles of your feet together and rest your
hands on the inside of your knees. Place
slight pressure on your knees and relax
into the position.
INSTRUCTIONS
9-14hzRECOVERY
Groin StretchGroin Stretch
Relaxes:
Front of thighs
(quadriceps)
Lie on your stomach in front of the
machine, and place your quadricep
muscles on the platform at equal dis-
tance apart as shown. Keep your
pelvis still, relax into the position.
INSTRUCTIONS9-14hzRECOVERY
Quadriceps MassageQuadriceps Massage
Relaxes:
Lower legs
(Calves)
9-14hzRECOVERY
Lie on your back in front of the machine,
and place your calf muscles on the plat-
form at equal distance apart as shown.
Keep your pelvis still, relax into the posi-
tion.
INSTRUCTIONS
Calf MassageCalf Massage
BALANCEBALANCE BenefitsBenefits
The following moves will help you improve your balance.
Improves
balance
(Beginner balance move)
Transverse BalanceTransverse Balance
Place both of your feet on the platform
at 90 degrees to the front of the ma-
chine, with heels placed on the center
of the tilting axis. Keep your knees
slightly bent. Activate your core by
drawing your belly button in toward
your spine, and activate your buttocks
by gently squeezing.
INSTRUCTIONS
6-8hz BALANCE
Improves
balance
(Intermediate balance move)
MINIMUM
Place both of your feet on the platform at
equal distance from the tilting centre
axis. Bend at the knees, move your but-
tocks toward floor, and place your
weight through your heels. Place your
hands out in front of you for balance. To
ensure correct posture, make sure your
toes do not lift off the platform and keep
your knees bent, making sure your knees
do not come out past your toes. Keep
your hips square for pelvic stability.
INSTRUCTIONS
6-8hz BALANCE
Squat BalanceSquat Balance
Improves
balance
(Advanced balance move)
Single Leg BalanceSingle Leg Balance
6-8hz BALANCE
MINIMUM
Place one foot in the middle of the plat-
form with your knee slightly bent, then
raise your other leg as shown. Place your
hands on your hips for balance. To
ensure correct posture, keep your hips
square for pelvic stability. Remember to
alternate legs.
INSTRUCTIONS
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This guide will help you get the most out of your Whole Body Vibration machine. Follow
this workout schedule three times a week for a complete whole body vibration workout. The following icons will help you to
know which excercises will benefit
which parts of your body.
For some exercises, we recommend a minimum amplitude which can be increased to suit your ability. For such
exercises we will give the following indication. For optimal results, follow this hand and foot placement chart as
indicated with each movement.
Arms &
Shoulders
Balance
Back Chest
CoreLower Body/
Legs
Exercise sequence: Do the following routine 3 times a week.
BALANCEBALANCE
Choose 2 excercises
from this category. Do
each one for 30 seconds.
repeat, then move to
next category.
Lastly, choose 2 excercises
from this category and Do
each one once for 2 minutes.
Now you have finshed your
whole body workout routine.
RECOVERYRECOVERY
TRAINTRAINTONETONE
Choose 2 excercises from the TRAIN category and
do for 30 seconds each, then choose 2 excercises
from the TONE category and do for 15 seconds
each. Repeat all 4 excercises then move on to the
next category.