Vibration training exercises

The exercise examples are a list of different possible variations on the Galileo trainer. They are not tailored to a specific objective or a specific clinical picture and can be varied according to the training parameters.

Basic position

Starting position: Stand across the plate, knees bent, if possible stand freely without contact with the handles, pelvic floor and abdominal muscles tense, spine erect

exercise: Feel the vibration

Squat

Starting position: Stand across the plate, knees bent, if possible stand freely without contact with the handles, pelvic floor and abdominal muscles tensed, spine erect

exercise: Try different squat positions

Vary the distance between the feet

Starting position: Stand across the plate, knees bent, if possible stand freely without contact with the handles, pelvic floor and abdominal muscles tense, spine erect,

exercise: Try different foot spacing, feel the vibration

Squats

Starting position: Stand across the plate, knees bent, if possible stand freely without contact with the handles, pelvic floor and abdominal muscles tense, spine erect,

Exercise: Squats (squats) during the vibration, pay attention to the knee position (no knock knees), stay in the squat for about 10 seconds, then straighten up again and repeat several times

Template and reserve

Starting position: Stand across the plate, knees bent, if possible stand freely without contact with the handles, pelvic floor and abdominal muscles tense, spine erect,

Exercise: Vary the fore and aft position of the upper body, feel the change in vibration

One-legged stance

Starting position: Stand across the plate, knees bent, if possible stand freely without contact with the handles, pelvic floor and abdominal muscles tense, spine erect,

Exercise: alternate between one-legged stance, not longer than 30 seconds. on one leg

Lunge

Starting position: Lunge on the plate, one leg on the floor, spine upright

Exercise: light squat on the front leg

side lunge

Starting position: sideways lunge on the plate

Exercise: small squat on the free leg (leg that is on the plate)

Step up, step down

Starting position: standing in front of the device

Exercise: Step up, Step down, (climbing stairs onto the plate and down)

Ladies push-ups

Starting position: Kneel on a mat in front of the Galileo, the arms are supported on the plate, the weight is on the arms

Exercise: light push-ups during the vibration, the lower legs are raised

backward push-ups

Starting position: back armrest on the vibration plate

Exercise: the upper arms are bent and extended again without overextending the elbow joints, repeat several times

bridge

Starting position: Lie on your back on a mat in front of the device, with your feet on the vibration plate

Exercise: the buttocks, abdominal and pelvic floor muscles are tensed, the pelvis is raised to shoulder stand

Bridge on one leg

Starting position: Lie on your back on a mat in front of the device, with your feet on the vibration plate

Exercise: during the vibration, one leg is lifted and stretched forward, the foot every 3-5 seconds. alternate, during the exercise make sure that the pelvis does not sink to the side

Abs workout

Starting position: Sit on the plate, possibly place a flat foam cushion underneath

Exercise: the legs are raised at an angle and held for about 10 seconds, then place your feet on the floor to relax, repeat several times

Rotation with dumbbell

Starting position: upright stance, slight squat, long neck, abdominal and pelvic muscles tense, a dumbbell in each hand

Exercise: the arms are spread apart, the upper body is slowly turned to one side, held there for about 10 seconds, then switch to the other side

Relaxation

Starting position: Sit on a chair in front of the vibration plate, with your feet on the plate

Exercise: relaxation