Training board: vibration board: This is how you effectively strengthen your muscles

Numerous studies have shown that vibration training has a positive effect on the body: In the medical sector, the so-called power plates have long been used as training and relaxation devices to treat physical complaints such as water retention, muscle weakness, incontinence, osteoporosis or obesity.

Training board: vibration board: This is how you effectively strengthen your muscles

Numerous studies have shown that vibration training has a positive effect on the body: In the medical sector, the so-called power plates have long been used as training and relaxation devices to treat physical complaints such as water retention, muscle weakness, incontinence, osteoporosis or obesity. For private use, vibration boards have only been available for purchase since 1996 - alternatively, the devices can also be found in many fitness studios. There they are touted as downright fat burners designed to shed pounds faster and reduce cellulite. But is that really the case? After all, a vibration plate can support muscle building.

In fact, there aren't really any studies showing that a vibration board can just make the dents in your skin go away. You can't rely on the promise of faster weight loss with a ten-minute workout either. But now comes the good news: from a medical point of view, the vibrating base plate offers added value: with targeted training, you can improve your posture, promote blood circulation, strengthen your back and build up your muscles. On the other hand, the vibration board should not be used to increase your condition, for example if you want to train for a marathon. There are much better methods that you can use to increase your condition and endurance in the long term.

The device is primarily used to activate the muscles in the depths of the body. This is made possible by various exercises that you can do standing up or crouching - depending on which plate you choose, the oscillations triggered by vibration go horizontally or vertically via your legs to your body and thus reach the deeper located regions. For comparison: Normally you can only train 60 percent of your muscles in a targeted manner, the rest are only reached by the vibrations. And that in turn ensures that muscle building is continuously supported since your body counteracts the jolting. And the fact is, the more muscle you have, the more fat you burn. This may not show up in weight initially, since muscle mass is heavier than fat mass. Over time, however, effective training can help define the body and lose weight at the same time.

In order to train individual muscles in a targeted manner, a good and secure footing on the vibration board is crucial. Be sure to start with light vibrations so that your body can get used to the vibrations - never underestimate the power of the record. The legs should never be fully straightened during training, but should be slightly bent. While standing, shift your body weight to the balls of your feet to avoid the vibrations going straight to your head and possibly triggering tension pain. It is just as important during the exercises that your head, stomach and chest do not touch the vibration plate. Repeat your training a maximum of two to three days a week and ideally only increase the vibration strength gradually.

In the following video, Detlef Soost and Kate Hall show you how to effectively use the vibration board in just ten minutes:

It is important for beginners with little muscle to know that their body cannot really absorb the vibration forces well. As a result, there is a risk that cartilage or internal organs will be damaged. It is all the more important that you have enough muscle mass to use a vibration board before you use it for the first time. Since there is always talk that regular training can help fight cellulite, you should know in advance: The exercises can help to tighten the tissue and thus prevent the dents from spreading - but they are not a miracle cure against orange peel. Consider using a vibration plate only as a sensible addition to your normal sports program.

The classic vibration board consists of a simple plate with several motors installed inside that trigger vibrations. The size is manageable, so you can easily store your device anywhere. Inexpensive models are already available from 100 euros, there are actually no upper limits. The only downside: you can't do any exercises on the board that require you to hold on to something. This may limit you at times.

There are also vibration boards with a pillar to hold on to. Significantly more expensive to buy - the models start at around 250 euros - the devices have a more powerful motor so that the plate can be used for even more different exercises. A major disadvantage of this piece of sports equipment is clearly that it takes up much more space than a vibration board without a column. But you can also train more effectively and burn more fat.

It is not without reason that the saying goes: "Who rests, rusts". In fact, our muscles release hormone-like messenger substances as soon as they start moving. These so-called myokines (from the Greek "mys" for muscle and "kinema" for movement) have an effect on the organism and are said to be able to protect us from diseases such as type II diabetes. In addition, they have a positive effect on the cardiovascular system, metabolism and vascular walls. Conversely, this means for you: The more you move in everyday life, the healthier you stay. A vibration board can therefore essentially help to move your muscles even more and promote the release of messenger substances. Of course, there is still no guarantee that purchasing a vibration plate will keep you healthy.

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