Doing vibration machine exercise routines can provide a full body workout in just a few easy steps. When it comes to results, the right form
is everything! So set your machine to ‘TONING STRENGTH’, following these instructions closely to maximize your workout.
We’re particularly loving these three exercises, but we also have a complete Safe Strength Program available for FREE with your vibration machine.
For best results, hold poses for a minimum of one minute. More advanced Vibration users can hold poses up to one and a half minutes by choosing the
Advanced Training setting on your console. Our CV9
machines can also be used for warm up and recovery, in conjunction with other fitness regimes.
This program has been developed by Lloyd Shaw from Vibra-Train
, one of the world’s leading commercial Whole
Body Vibration specialists.
- Wide Stance Squat
FOR: QUADS, CALVES, HAMSTRINGS, LOWER BACK, HIP & GLUTES – WORKS GLUTES MORE THAN BASIC SQUAT
Put toes over the top of the steel pins (where the arm straps attach) so your feet are pointing at a slight angle outwards. Hold onto handle bar lightly.
Drop down into a deep squat by keeping your knees in line with your toes... forehead almost touching the handle bar. Keep most of your weight through
your heels. Hold for 60 seconds.
Safety Note: Make sure your knees do not start coming together as you fatigue. Push stop if you feel you are losing form and move onto the next pose.
EXERCISE #2 - Push-Up
FOR: CHEST, TRICEPS (back of arms) & CORE
Kneel in front of machine. Place hands near outside edge of platform. Tip head forward so you are directly looking at your knees. Keeping your back
straight, slowly lower your body halfway towards the plate, by bending your elbows in an exaggerated direction out to the sides
Safety Note: Never look up during the pose. If you feel like you are losing form, sit up and move back from the machine.
EXERCISE #3 - Pelvic Stability
Kneel on the ground facing away from the machine, placing your elbows and forearms out in front clasping hands together. Place toes on outside edge
of machine. Lift your knees off the ground and lock your body into a classic ‘plank’ position (straight back). Hold for 60 seconds.
For best results, hold poses for a minimum of one minute. More advanced Vibration users can hold poses up to one and a half minutes by choosing the Advanced Training setting on your console. If any immediate pain is felt, STOP, get off and consult your physician. The CV9 can also be used for warm up and recovery, in conjunction with other fitness regimes.
CardioTech cannot be held responsible for injuries caused by incorrect and incompetent use of Vibration equipment. For information contact CardioTech’s Customer Service Centre on 1300 13 55 96.
If any immediate pain is felt, STOP, get off and consult your physician.