Vibrogym vibration plate is a machine that gives the body’s muscles a high-speed workout by using vibrations to stimulate them to contract and relax. They generally contract once or twice a second, but by standing on the vibration plate, its vibrations cause an automatic reflex muscle contraction of 30-50 a second.

The vibration plate is a great time-saver due to the effectiveness of training and the fact that many muscle groups are activated at the same time. It’s claimed that 10 minutes on the Vibrogym will have the same results as 60 minutes of conventional strenuous training.

This requires the exerciser to engage the muscles of the core, and increase strength and muscle tone. For best results when using the vibration plate, be sure to start out slowly, and gradually increase intensity.

Here are four types of workouts using Vibrogym vibration plate:

1. Perform Squats

One of the best ways to exercise with the vibration plate is to include squats in your workout. Squats are an example of an easy exercise that can be performed with this piece of equipment, and in fact is often mentioned as an ideal exercise for the vibration plate. To achieve the best results with the vibration plate, start by standing in the center of the plate with both feet planted firmly. Perform the squat as you would while standing on the ground. During the first attempts of the squat, you may want to hold onto a nearby bar or at any stable surface.

2. Perform Lunges

Lunges are another notable example of a type of exercise can be done on a vibration plate with great results. When using the vibration plate, lunges can be performed in two methods: with either the front or rear foot on vibration plate, or with both feet on the vibration plate. Beginners to the vibration plate should perform lunges facing the plate with their front foot on it, while more advanced exercises should stand facing away from the plate with their back foot on the plate. Those who are looking for an even more challenging workout should perform the lunge with both feet on the vibration plate.

3. Perform Push Ups

Though squats and lunges are notable examples of exercises that can be performed with the vibration plate to help increase muscle mass and strength in the lower body, they are not intended for use in targeting the muscles of the upper body. If you are more interested in toning and strengthening your upper body, trying performing push ups on the vibration plate. For best results, start with your knees or feet on the ground and hands on the vibration plate. As you become stronger, rotate your body, bringing your feet or knees on the vibration plate, and your hands on the ground. Finally, as you get more and more advanced, consider performing the push ups with hands and knees or feet all on the vibration plate. As when performing any type of exercise on an unstable work surface, the fewer contact points you have with a stable working surface, the more difficult the exercise will be.

4. Perform Planks

Planks are a notable example of a core exercise that can be performed on the vibration plate. For best results, make sure that you have not previously suffered any injuries to your lower back to prevent potential injuries when performing this type of exercise.