Vibration training and muscle building
Effect of vibration training on the muscles:
On the vibration training that is in different frequency ranges reaches the body, the body reacts with various adaptive mechanisms. These depend in particular on the location and type of vibration introduction, the selected frequency range, the vibration amplitude, the body position and the form of training.
Low frequencies between 5 and 15 Hz
- muscle loosening
- pain reliever
- increasing mobility
- balance
- detonating (reduction of muscle tension)
High frequencies between 15 and 30 Hz
- increased muscle performance (made up of strength and speed) / Muscle building
- toning (increasing muscle tension)
- Improve intramuscular coordination
The Combination of low and high training frequencies has particularly positive effects on posture control, coordination and balance.
How do these mechanisms of action come about?
The addressed Musculature reacts by rapidly rocking the Vibration plate with constant change in length. This will be Stretch reflexes on the muscle spindles (Feelers in the muscles that react to changes in length with a reflex). The stretch reflexes lead to increased recruitment and activation of the training addressed motor units (point at which the transfer from annoy takes place on the muscles, neurological effect).
The Musculature is stimulated in certain chains of movement, which have to be activated especially when walking, running and the upright posture and which have to provide a certain strength potential and coordination for these requirements.
Our body is constantly striving to be upright attitude perform over a long period of time. This automatic process becomes through the fast Vibration frequencies disturbed, the muscles react as an adaptation with increased activity in order to dampen the vibrations affecting the body. The constantly changing pre-stretching of the muscles results in the training of the whole postural system (System that is responsible for maintaining the body, consisting of muscles, equilibrium organ, labyrinth, proprioceptors - small sensors that continuously inform us about the position of the joints in space).
Since the stimulus to the muscles is always even with the whole body vibration, the reaction of the muscles to this is also Vibration training always the same. This ensures a high level of safety in the training. Effects (muscle building) on the global, as well as that local muscle system proven.
When used while standing and sitting, the entire core and pelvic floor muscles, as well as the muscle chains of the pelvis and legs, are strengthened. When using with both arms supported on the Vibration plate the neck and upper support muscles as well as the arm muscles are strengthened.
The stimulation of the bladder and intestinal muscles is particularly evident in Improve digestion and control of the bladder.
Due to the high stimulation frequency, the muscles are primarily addressed in the elements responsible for speed and, thanks to the high, even number of repetitions, fast motor learning is possible in relation to speed and Responsiveness to reach. The ability to react quickly in milliseconds is e.g. needed when catching a fall.
Since the body has to constantly balance the vibrations during vibration training, this is particularly important balance promoted.
Due to the high muscle stimulation in a short training time with little subjective effort for the trainee, good training compliance (cooperation, perseverance) is achieved in the long run with accompanying muscle building.
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