Power Plate trainer: what it is and how to use it correctly

Did you know that based on Isaac Newton’s second law a sports simulator was created? If not, we will tell you all about it! According to this law, the force of an object is equal to its mass multiplied by its acceleration, i.e. F=ma. It turns out that to increase the force you need to either increase the mass, or increase the speed.

And if the application of the first method in training is easy and understandable – the use of dumbbells, barbells and other weights, the second requires special equipment. For example, Power Plate, or “power plate”, which increases acceleration. In this article we will tell you more about its capabilities and features.

senior trainer at Mriya Resort & SPA

“The trainer includes lymphatic drainage massage and helps to strengthen the whole body.”

Working principle

The main element of the trainer is a platform that creates an unstable support that oscillates at different intensities. This puts the body out of balance and forces not only the main muscle groups to work, but also the stabilizers. The second part of the trainer is a rack with a control panel, which is used to regulate the load.

Thanks to this technology, most of the muscles are used. To be more precise, they contract at a frequency of 25 to 50 times per second due to the vibrations of the machine, which increases the efficiency of the exercise and helps to burn calories faster.

Effects of the exercise machine

Regular workouts may be small and as little as 15 minutes, but they will produce results and noticeable improvements in many areas.

Accelerated progress. Many standard exercises can be performed on the Power Plate, the effectiveness of which will be increased by using the machine. During vibration, muscle fibers work more actively.

Reduction of excess weight. The trainer allows you to increase lymph flow, improve metabolism and, as a result, reduce the percentage of body fat. But you should not forget about a proper balanced diet, only a complex effect leads to progress.

Increase endurance and flexibility. Power Plate vibrations are multidirectional, moving from side to side as well as back and forth. By destabilizing the body, muscle fibers reflexively begin to interact. This promotes the development of balance, mobility and stability, strength and motor control. It is important to note that this happens in a shorter period of time than with conventional training.

Easy recovery. It is a well-known fact that the recovery process is the most important part of sports activities, and the result depends on it to a large extent. Lymphatic drainage massage on the Power Plate stimulates the lymphatic system, reduces pain, and promotes faster tissue recovery. Just a couple minutes a day will allow you to recover faster and without discomfort for the body.

禁忌症

This simulator gives quite a strong load on the whole body due to the fluctuations of the platform, so the list of contraindications is also quite large:

recovery period after surgery;
lactation, pregnancy and menses;
bypass surgery;
heart attack or stroke;
epilepsy;
the presence of prostheses, metal elements or artificial organs;
diabetes;
acute phase of chronic diseases, colds and fever;
osteoporosis, hernia;
gallbladder or kidney stones;
migraine;
eye retina problems.

How to study?

To begin with, it is worthwhile to understand the interface of the simulator. Models can differ from each other, but most often after switching on you need to choose the intensity of vibration, as already written above, the minimum is 25, and the maximum is 50. It is also necessary to put a timer that automatically turns off the simulator. Some models allow you to choose and the height of the platform.

For the “power plate” developed complexes of exercises, perform them intensely and dynamically, and it can be training without additional equipment and classes with various equipment – dumbbells, espanders, bodybars and fitballs. Beginners can choose static load, surprisingly, but the effect will be even if you just stand in the machine.

Some models are equipped with espanders, they are located at the base of the simulator on the sides, with their help you can train the muscles of the arms.

Exercise for biceps

Technique

Stand in the simulator, put your feet shoulder width apart. Keep your back straight, shoulder blades down.
Grab the handles of the expander with a normal grip. If you don’t have them, you can use dumbbells.
Extend the hand upward.
As you exhale, bend your arms at the elbow, trying to bring the hand to the shoulder.
As you inhale, lower your arms back down.

Extension of arms to the sides

Technique

Stand in the simulator, place your feet shoulder-width apart. Keep your back straight, shoulder blades down.
Grab the handles of the expander with a normal grip. If you don’t have them, you can use dumbbells.
Your arms are slightly bent at the elbow and lowered.
As you exhale, raise your arms up to a position parallel to the floor.
As you inhale, lower them back down.

There are also many exercises to better stretch and relax your muscles, the technique below stretches the back of the thigh, buttocks, hips and back.

Stretching exercise

Technique

Stand in the exercise machine, feet in a narrow stance, hands around the handles.
Now take a step back so that only the halves of both feet remain on the platform.
From this position, inhale and pull your pelvis back, stretching the muscles. Keep your back straight.
Then exhale, rise up on your toes, straighten the body, push the pelvis forward.
In this position, tense your buttocks, leg and abdominal muscles, and bring your shoulder blades together.
Repeat the cycle with a change of these two positions.

To see how the exercises are performed by a trainer, you can see in the video.

When you come to the gym, study all the equipment it has, this will allow you to find the perfect workout that suits you. Sports are fun and make your body healthier and tighter.