07 Sep Strength training tips for legs on 3G Cardio Vibration machine
Accelerated Vibration Training AVT and Strength Training Tips For Legs
When training on a 3G Cardio Vibration machine, you can get a complete body workout that’s more effective than traditional weightlifting.
Rapid movement of the 3G Cardio Vibration Training platform causes the muscles to fire faster than any other type of exercise as you perform static or dynamic movements on the platform. Whereas traditional strength training might only work as little as 20 percent of the muscle fibers, the progression of muscle fatigue achieved with the 3G vibration trainers allows people to use up to 95 percent of their muscle fibers during a workout.
Here are some examples of strength training exercises for the legs that can be done on a 3G Cardio 6.0, 5.0 or 3.0 vibration machine:
Regular Squat
Stand on the 3G Cardio® AVT™ Vibration Machine with feet shoulder width apart. Keeping the back straight and knees slightly bent gently squeeze the leg muscles. You should feel tension in your quadriceps, buttocks and back. Keep good posture with back straight. If you lean slightly forward quadriceps will be emphasized more, if you lean back hamstrings will be used more. Keep body weight on heels.
Deep Squat
Stand on the vibration plate with feet flat and shoulder-width apart. Keeping your knees directly above your feet, gently bend your knees and squeeze your leg muscles. Keeping your back straight, bend your upper body forward. This exercise strengthens the back, buttocks, and legs. As with regular squat, keep body weight on heels and try adjusting heel pressure for best results. In addition to controlling how much quads and hamstring are used, varying width of stance will change muscle usage.
Lunges
Place one foot in the middle of the 3G Cardio® AVT™ Vibration Machine and step back with the other foot while planting it firmly on the ground behind you. Keeping the back straight and the knees directly above the toes, squeeze the leg muscles. You should feel tension in the hamstrings, quadriceps and buttocks. Put your hands on your hips to help with balance if needed. Adjust heel tension as needed.
Calf raises
Standing in the center of the vibration plate, rise up onto the balls of your feet. Keeping your back straight and abdomen tight, you should begin to feel tension in your calf muscles. To add variation to the exercise, try bending your knees to 90 degrees. Squeeze your calf muscles to make it more difficult.
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