Welcome to Vibrapower

Published 5th April 2017

Warming and Cooling Down

When exercising, taking care to warm-up yours muscles can substantially decrease the chance of an injury and only takes a few moments to do. Perform a light cardiovascular ("cardio") exercise to warm your muscles and encourage blood flow around your body. Then, when you're done with your exercise, cooling down can remove the lactic acid build-up in the muscles by oxygenating the muscles after your exercise routine. Lactic acid is what makes you ache after a workout, and cooling down should be undertaken soon after the last set of exercises you intend to complete. Warming up and cooling down exercises are identical and easy to remember. Both warming up and cooling down should be done slowly and accurately, there is no hurry to complete these exercises, it is more important to complete them. In addition, it is good practise to move around after the cool down exercises to further dissipate the lactic acid. In addition, if you are tiring between your sets, you can use one or more of the following routines to keep your body warm whilst you are recovering.

Warm-up / Cool-down Exercises

Quadriceps Steps

Stand close to a wall, chair or other solid object. Use one hand to assist your balance. Bend the knee of the supporting leg and lift your heel of the other leg towards your buttocks. Reach back and grasp the top of your foot with the same side hand. Keeping your inner thighs close together, slowly pull your foot towards your buttocks until you feel a gentle stretch in the front of your thigh. You do not have to touch your buttocks with your heel. Stop pulling when you feel the stretch. Keep your kneecap pointing straight down and keep your knees close together, and don't let the lifted knee swing outward. Hold the stretch for 20 to 30 seconds. Repeat the exercise for the other leg.

Quadriceps Steps

Calf and Achilles Stretch

Stand approximately one arm's length away from a wall or chair with your feet hip-width apart. Keeping your toes pointed forward, move one leg in close to the chair while extending the other leg behind you. Bending the leg closest to the chair and keeping the other leg straight, place your hands on the chair. Keep the heel of the back leg on the ground and move your hips forward. Slowly lean forward from the ankle, keeping your back leg straight until you feel a stretch in your calf muscles. Hold for 20 to 30 seconds. Now, repeat the exercise for the opposite leg.

Calf Stretch

Inner Thigh Stretch

Sit on the floor and bend your legs so that the soles of your feet are together. Place your hands on your ankles. Lean forward from the waist and press down lightly on the inside of your knees. You should feel a stretch in the muscles of your inner thighs.

inner Thigh Stretch

Buttocks, Hips and Abdominal Stretch

Lay flat on your back with your hips relaxed against the floor. Bend one leg at the knee. Keeping both shoulders flat on the floor, gently grasp the bent knee with your hands and pull it over your body and towards the ground. You should feel a stretch in your hips, abdominal and lower back. Hold for 20 to 30 seconds and release. Repeat the exercise for the opposite side.

Buttocks, Hips & Abdominal Stretch

Overhead / Triceps Stretch

Stand with your feet shoulder width apart and your knees slightly bent. Lift one arm overhead and bend your elbow, reaching down behind your head with your hand toward the opposite shoulder blade. Walk your fingertips down your back as far as you can. Hold this position. Reach up with your opposite hand and grasp your flexed elbow. Gently assist the stretch by pulling on the elbow. Hold for 20 to 30 seconds. Repeat the exercise for the opposite arm.

Overhead / Triceps Strectch

Standing Hamstrings Stretch

Stand with your legs hip width apart. Extend one leg out in front of you and keep that foot flat against the ground. With your hands resting lightly on your thighs, bend your back leg and lean forward slightly from your hips until you feel a stretch in the back of your thigh. Be sure to lean forward from the hip joint rather than bending at your waist. Hold for 20 to 30 seconds. Repeat the exercise for the opposite leg.

Standing Hamstrins Stretch

Top Tip

As you progress, you can create your own warm up and cool down exercise routine when you know what works for you. You don't need to keep strictly to the above routine so long as you utilise all the basic muscle types included above. Warming up and cooling down should take around ten minutes each. You can benefit from a longer warm-up session if you exercise soon after waking up. Take your time warming up and cooling down, and enjoy the stretches as they will make you feel better!

Vibrapower Exercises

Here are a list of exercises that can help you get more enjoyment from your Vibrapower machine.

Squat

Stand on the Vibrapower with your feet shoulder width apart. Keep your back straight, knees bent and gently tense your leg muscles. You should then feel tension in your quadriceps, buttocks and back. To increase the intensity of the exercise bend your knees more.

Squat

Calves

Stand on tiptoe in the centre of the Vibrapower. Keep your back straight, your abdominal muscles tight and you will feel tension in your calf muscles. To vary this exercise, you could also bend your knees to 90°.

Calves

Triceps Dip

Turn your back to the Vibrapower and firmly grip the edge of the platform. Bend your arms slightly and bring your hip to the level of the platform, so that your shoulder blades come close to one another. You should then feel muscle tension in your upper arms and shoulders. You can also perform the same exercise with your legs stretched for a more intense exercise.

Triceps Dip

Oblique Stretch

Stand on the Vibrapower with your feet shoulder width apart. Place your hands down by your sides and lean to one side so your hand moves down towards your knee. Hold this position for a few seconds and then slowly rise back up. Repeat for other side.

Obliaque Stretch

Pelvic Bridge

Lie down with your shoulders on the floor and your feet flat on the Vibrapower. Raise your buttocks with your knees slightly bent. Gently pull your heels towards your upper body by tensing the thigh and buttock muscles. This will exercise your core and thigh muscles.

Pelvic Bridge

Push Up

Position yourself in front of the Vibrapower, place your hands on the platform, slightly pointing inwards, shoulder width apart and legs outstretched behind you so you are on your toes. Keeping your back straight and abdominal muscles tight, push your chest up from the platform. This exercise aims to strengthen your chest, shoulder muscles and triceps. If this exercise is too challenging you can perform this on your knees.

Push Up

Lunge

Step on the Vibrapower with one foot on the middle of the platform and the other on the floor behind. Bend your knee about 90°. Keep your back straight, your knees not extending beyond toes and position your bodyweight on the front leg. You should then feel muscle tension in the hamstrings, quadriceps and buttocks. This exercise can be used in conjunction with other exercises such as bicep curls using the resistance bands to enhance the workout.

Lunge

Abdominal Twist

Stand on the Vibrapower with your feet shoulder width apart and hands on your hips. Rotate your torso clockwise and hold for a few seconds before returning to the centre. Then repeat on the other side. This exercise can also be done using the resistance bands by holding them out in front of you at shoulder height and rotating. This will work your abdominal and oblique muscles.

Abdominal Twist

Side Plank

Resting your forearm on to the Vibrapower, outstretch your legs and lift your hips up so all your body weight is being supported through your forearm. Hold this position for a short period of time and then repeat on the other side. This will work your core and oblique muscles. This exercise can also be performed by resting your hand on the plate rather than your forearm if you want to increase the intensity of the exercise.

Side Plank

Top Tip

Don't forget your COOLING DOWN exercises!