VIBRATION TRAINING

The main posture on a Vibration training device is the Squat position.



While performing muscle tune from 18Hz up on an Alternate and 35Hz on a Uniform vibration device your legs must always be slightly bent.
If you perform drainage or massage you can keep straight legs but the torso must be bent ahead in order to avoid internal organs shaking.

A tipical Training plan (for an intermediate trained subject) is this:

ALTERNATE
2 minutes at 16Hz with a dinamic squat (slowly up and down count 8 seconds to go back to initial position and repeat)

1 minute on arms at 18Hz

1 minute on legs at 18Hz

1 minute on arms at 20Hz

1 minute on legs at 20Hz

1 minute on arms at 22Hz

1 minute on legs at 22Hz

1 minute on arms at 22Hz

1 minute on legs at 24Hz

1 minute on arms at 22Hz

3 minutes on legs at 13 or 14Hz for drainage.


No pauses within exercises except the position change.

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