Whole Body Vibration. Professional vibration training with 250 Exercises. E-Book

Siegfried Schmidt

• Herausgeber: Steiner-Verlag
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2019

Seitenzahl: 131

Beschreibung

Vibration Training the Professional Course has been written from the experiences gained by one of Germany's leading exponents of vibration training, who has successfully used it not just for his own recovery from injury, but also from the many students who train regularly in his studio. Use this book to enhance training for muscle building, body toning, skin tightening, strengthening bones, back pain, cellulite, stretch marks and much more. This professional course is intended for everybody regardless of sex and age, who wish to achieve peak physical and mental performance in the shortest time and with low training costs. The course includes both theoretical and practical applications; with over 250 vibration exercises clearly demonstrated (including pictures and instructions) and is therefore suitable for normal users as well as therapists and sport trainers. Since each exercise is clearly demonstrated and explained, this book will become an indispensable guide. All 250 VIBRATION EXERCISES are demonstrated with PHOTOS and clear instructions. The chosen exercises have been developed carefully by the author Siegfried Schmidt; sports therapist and personal trainer. Siegfried Schmidt was awarded an honorary doctorate in 2012. He is an expert in vibration training and acts as a personal trainer for professional vibration training. Siegfried Schmidt helps everyday people with back pain, accident victims in rebuilding damaged muscles, and directs the Powrx Academy for the training of medically certified personal trainers in vibration plate technology. 3 x 30 minutes of vibration training per week is sufficient to achieve fast results with the same perceived physical benefits that time-intensive strength training via traditional fitness methods need. With vibration training, you can achieve top physical performance, while enjoying the FITNESS, HEALTH and fantastic TONED BODY that you have always wanted.

Leseprobe

Whole Body Vibration

Professional vibration training

with 250 Exercises

Optimal training results for healing back pain, skintightening, cellulite treatment, body shaping…

The Author Dr.h.c. Siegfried SchmidtExtreme Training

© 2019 by verlag4you

Author and Editor: Siegfried SchmidtTranlated by Martin CoombesCover design: Frank Stange (verlag4you)Photos: All rights reserved by Siegfried Schmidt

www.verlag4you.de/com (Publisher)

2. Edition (eBook version)

All rights reserved. This publication, including its parts, is protected by copyright. No parts maybe reproduced without the consent of the publisher and the author. This applies to electronic and mechanical forms of reproduction, translation into other languages, and for purposes of teaching, dissemination and public disclosure. The contents of this publication may be mediated orally and visually for training and therapy purposes.

Published in Germany

German original issue: ISBN 978-3-936612-59-2 (eBook)

ISBN 978-3-936612-65-3 (eBook)

Contents

Forewordby the author

Introduction

Terms and conditions for the subsequent exercises

Meet our customers

Optimum training program

Risk of vibration training

Sport plates & plate settings

The tonic reflex

Familiarizing the customer with the vibration plate

Safety regulations

Warm-up

Presentation of the major muscle groups

Muscle overview - download

Warm-up exercise for the lower body

Warm-up exercise for the upper body

Warm-up exercise for the whole body

Training Implementation

Body-Toning works on a simple principle

Despite the success please never ignore

Tips for athletes and professional sportsperson: High Intensity Training (HIT)

For training

Training Sessions by Muscle Groups

Gastrocnemius muscle

Tibialis anterior muscle

Quadriceps femoris muscle

Adductor magnus muscle

Adductor femoris muscle

Biceps femoris muscle

Gluteus maximus muscle

Straight and oblique abdominal muscle

The erector spinae and the small deep muscles

Latissimus dorsi muscle (part of the autochthonous muscles)

Pectoralis major and minor muscle

Biceps brachii muscle

Triceps brachii muscle

Deltoid muscle

Trapezius muscle

Cervical spine and Sternocleidomastoid muscle

Extensor Carpi Ulnaris muscle, Flexor Carpi Ulnaris muscle, Extensor Digitorum muscle and the Brachioradialis

Partner Training

Warm up

Gastrocnemius muscle

Biceps femoris muscle

Quadriceps femoris muscle

Adductor femoris muscle

Adductor Magnus muscle

Gluteus maximus muscle

External oblique muscle of the abdomen

Rectus abdominis muscle

Erector spinae muscles

Pectoralis major muscle

Triceps brachii muscle

Biceps brachii muscle

Deltoid muscle and latissimus spinae muscle

Trapezius muscle

Disability Training

Disability training

How to train a customer with a “disability”

Paralysis

Endurance Training

Endurance training on the vibration plate

Massage Exercise

Slow down

Massage as a slow down

Reduction of cellulite and fat burning

Back massage

Theoretical Part

Vibration training / acceleration plates – what is it?

What is whole body vibration training?

What exactly is a vibration?

Short overview of the different vibration plates

What effect does vibration training have on your body?

Nerves

Blood vessels

Hormones

Neurotransmitter

Cartilage

Tendons, Fascia, Connective Tissues, Capsules and Joints

Muscle tissue

Metabolism

Skin

Blood vessels

Bone

Hormones

Flexibility

Coordination

Pain relief

Risks of vibration training

Pacemaker

Artificial joints and implants made of metal

Pregnancy

Thrombosis

Diabetes

Overview

Liability release

The Contraindication

Preparation for training – position of the vibration plate

Training control

What does the customer expect from vibration training?

Fitness training

Flexibility training

Strength training

Massage

The correct position during vibration training

The correct position of the upper body

The correct joint angle

Stop training

Increase the levels and difficulty of the training

Question about vibration training

Readers Notice

Author Biography

A few images from 5 years of studio time

Advertising supplement (further title recommendations)

Foreword by the author

Anyone who has ever trained “correctly” on a vibrating plate feels it!

“A new era of power training and fitness sports has begun.”

Nowadays people are under a considerable amount of stress and are living hectic lifestyles, making it difficult to find the time for sport.

With the implementation of these training suggestions you will achieve physical success quickly, saving you a lot of time compared to conventional strength training.

To reach your personal goals, 1.5 to a maximum of 3 hours a week of vibration training is sufficient.

With this manual you can practice and teach an interesting and varied range of vibration plate training to achieve peak physical shape.

Everybody who trains with the vibration plate and follows the exercises in this book will get a fantastic body with strong core muscles.

You can significantly improve both fitness and agility, train muscles separately and use it as an aid for slimming.

Your bone structure will be improved and you can be free of pain again; as in my own case after multiple physical injuries.

I wish you great success with improving your figure while enjoying these exercises.

With sporting regards

Siegfried Schmidt

Introduction

Terms and conditions

The contents published in this book have been prepared with the utmost care by the author, and medically reviewed by our specialist physician.

Nevertheless it is impossible to exclude health risks while in the execution of physical exercises.

Please be aware of the associated risks.

When you do the exercises presented in this book “Vibration Training the Professional Course”, you do so at your own risk.

The author and the publisher assume no liability for personal injury, property damage and financial losses arising out of reproducing the exercises from this textbook.

The exercises published in this textbook cannot replace medical diagnosis, advice or treatment. They do not represent instructions for self-treatment of diseases, even if the author documents the use of said exercises based on his own personal experience.

If you have current health problems you should always first consult your doctor before starting exercise.

If you are unsure, you should always consult your doctor first before you do the exercises published on the following pages.

Please only ask doctors who are familiar with the vibration training system. Unfortunately it does occur that some doctors refuse to have anything to do with something that they have not experienced.

Training with us in our studio are, general practitioners, medical specialist and gynaecologists. All are impressed and come back!

›› Nonetheless never take a physical risk! ‹‹

The exercises published in this book represent no therapeutic action or form of treatment.

They serve only to inform and act as an aid to memory.

To what extent the user of this book performs the exercise demonstrated, is up to the individual user.

The Author

Meet our customers

•Over 2000 customers.

•Ages between 13-70 years old.

•Approximately 80% of women (aged 20-45 years old).

•Typically professional career customers who have little available free time.

•From low levels of fitness up to top athletes.

•Many customers are former back pain suffers.

•Visiting sport teams use our studio for preparation for the oncoming season. The national league men’s handball team, the football league team from Pfullendorf, the women’s football team from Sigmaringen, and the wrestlers from Taisersdorf are just a few of the clubs that train with us.

Group training with the south SCP Pfullendorf football team in the Figure World Studio.

So, coaches, trainers and dear athletes, here we begin.

For those of you that are not familiar with vibration plates I would recommend to read the theoretical summary at the end of this training book. Sufficient advice, understanding and expertise should be gathered for good customer service.

Special observance to the safety regulations and the subsequent text will be adequate for those who want to get into great shape. Knowledge of what is happening to the body during this type of training helps to raise the motivation and the understanding of why vibration plate training is so effective.

Please note:

The high pre-stressed of the muscles (about 90%) on the vibration plate enables you to do heavy power training!

This happens even if the muscles are pre-stressed millimeters from the machine and then contracted again by the body.

Your muscle profile grows only in the resting phase, at least 30 hours of rest is required when plate training.

However, this should not be longer than 70 hours before the next training session takes place on the plate in order to train the targeted muscles.

Only then are you are in the so-called super compensation phase, which allows you to improve your performance levels.

The trained professional will be in the super compensation phase, which begins about 30 hours after training and lasts up to the 45 hours after training.

Everything else is counterproductive when strength training with vibration plates. Of course, you can (not competitively) do cycling, jogging, swimming, play tennis or hiking while in the recovery phase.

The massage exercises on the plate are also useful, but do not complete strength training!

For professionals and therapists “please only begin the training session when you have fully understood and can answer customers questions on safety regulations.“

Optimum training program

Abbreviations of the exercise descriptions:

B

Beginner

I

Intermediate

A

Advance (athletes)

Sec

Seconds (optional)

Dynamic

With movement

Static

Without movement or no resistance

Isometric

Without movement to develop strong resistance

How to use this book:

Each exercise is accompanied with one or more photographs that are self explanatory.

Below the pictures are recommended time guidelines for beginners, intermediate and advance athletes, as well as the major muscle groups that are being exercised.

Sometimes incorrect body postures are shown and explained as a reference.

If you want to arrange a training workout now, simply take an exercise from each muscle group and compose your own training routine!

You have the fastest success in achieving excellent body-toning, if all muscle groups are trained.

In short programs you should not only train the stomach, legs and buttocks, but also the back and legs – because both the agonist and antagonist should be encouraged.

However for best muscular tone it is best if you exercise the entire body.

If you or the customers after several exercises need to be more challenged, you can add some strength exercises to the routine. You can also increase the added weights or the time of the exercises.

During group training, set all machines to the same number of seconds. Demonstrate to beginners and advanced users how to step on and off the plate without stopping the machine.

Run the machine continual if possible during the circuit. Experience shows that people who often train with you are about 10 seconds faster per exercise than a beginner due to being familiar with the equipment. Sometimes customers can adjust the frequency, mode or the time on the display by mistake.

Customers that finish quicker should use the remaining time to breathe deeply until the others with longer training times have finished.

Please pay attention to the following symptons:

Muscular trembling is a sign of overloading the muscle. Ensure that you or your customers have enough time during exercise to have a drink and catch some breath. Try not to stand over sensitive customers but observe their reactions as they train.

Risks of vibration training

We have had no serious injuries in all the years that we have been training with vibration equipment. So the actual legal status of the signed declaration of intent (contraindication, sample letter) in the Theoretical Chapter is untested should it go to a court and therefore I would recommend that it is viewed as reference.

In the Studio we do not allow customers to use the equipment if they have not signed this declaration. This has only happened twice in over a thousand customers.

I strongly advise that the vibration plates should not be left unattended in the gym, hotel, or spa facility! The plates are too valuable and too dangerous for misuse.

A customer, who is standing or lying on the plate without the correct knowledge, could result in a serious injury.

Important safety features of plate training are:

•Supervision.

•Eye contact with the customer.

•Signing the contraindication and safety instructions before the first plate training begins.

Sport plate & plate settings

Please refer to the manufacturer’s instructions as they can vary between machines. For amateurs I use sports plates with a total lift of about 4-8 mm (2x the amplitude, usually referred to as low or high. The exception was a previous plate with 12mm lift / 6 mm amplitude).

The latter is not suitable for beginners in my opinion, because it is too intense! For advanced users, this plate is quite suitable.

The most important thing in the quality of the plate is the number of vibrations (Hz number), set at the console, travels down continuously to the plate.

The amplitude set on the console, is slightly smaller on the vibrating plate.

The muscles need a clean contraction.

The fastest setting should be at a maximum of 33Hz in order to ensure a clean contraction (maximum speed strength).

We achieve the best results with a reduction in the number of Hertz, which should not be less than 25Hz.

Below this range (25Hz) should only be used by therapists with special machines with small amplitudes who work in the field of rehabilitation. The risk to internal organs, damage to the eyes or brain is difficult to assess from a personal trainer or private stakeholders. For your own protection omit frequencies below 25Hz.

Sport plate manufacturers who have gained around 10 years of experience have locked this frequency range, as sports plates can deliver in low amplitude 1.5G (gravitational acceleration) and up to 4G (depending on the Hertz frequency setting).

We have the best experience with Hertz settings between 25-33 Hertz.

The muscle is no longer able to guarantee a clean contraction at higher settings.

The tonic reflex

The tension of the muscle occurs through the plate with the contraction by the body in response to the message of the muscle spindle.

The counter-reaction of the body is called the tonic vibration reflex. This takes place approximately with the same strength as the plate acts upon us.

Since this process takes place very quickly in the subconscious, much higher tension conditions are achieved, as if for example you were lifting a weight. This is the biggest advantage over conventional strength training!

You must not underestimate the fact that you have without noticing it immediately to brace usually twice the body weight (in about 2G).

Train with high muscle tension!

The range around 34 Hertz is useful in the massage area to solve tissue adhesions, hematoma treatment, and improvement of blood circulation in tissue weakness and revitalization.

Simple principle: Waste products out, nutrients in!

A high blood flow to the smallest capillary is welcome!

Because the G-forces become stronger with the increasing number of Hertz, you should avoid vibrations over 50 Hertz.

The service life of your plates could be shorter if they are in commercial daily use.

Higher vibration levels can cause more noise, which can in turn lead to personal discomfort in the surroundings and automatically looses the relaxation effect.

In short, depending on the clientele, massages between 35-50 Hertz makes sense and helps to maintain a harmonious environment.

In our studios we do not move the plates; except in the time setting. The time setting is at 25 Hertz. Our plates have for years run without failures.

It is important for you to know that for a good massage it is not necessary to increase the frequency.

Familiarize the customer with the vibration plate

You can either lose or inspire potential customers on that first contact.

After the initial introductions and welcome, ensure that the contraindication are completely explained and that the customer signs the liability release.