Multi-resistance bands: 24 exercises for your vibration plate
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Get more out of your training with the vibration plate!
Our multi-resistance bands intensify your vibration training and ensure that you can specifically define individual body zones and strengthen your muscles.
We have 24 versatile exercises for the whole body ready for you and show you how to perform them correctly. We also explain how to attach the resistance bands to your vibration plate correctly.
Exercises for arms, shoulders & back
Exercise 1: Biceps Curl Single
Bend your knees slightly. Your back and wrists are straight. Stretch your arms out in front of your body and bend them alternately. Keep your elbows close to your body.
Exercise 2: Biceps Curl Bar
Bend your knees slightly. Your back and wrists are straight. Stretch your arms out in front of your body and bend them at the same time. Keep your elbows close to your body.
Exercise 3: Triceps Curl Single
Grasp the handle behind your head with one hand. Support your arm just below the elbow to stabilise it. Now stretch your arm vertically upwards without any momentum.
Exercise 4: Triceps Curl Bar
Grasp the bar tightly with both hands and lower it behind your head. Now stretch your arms vertically upwards. Tighten your stomach to avoid a hollow back.
Exercise 5: Shoulder Press Sitting
Sit on the plate with your feet firmly on the floor. The straps are behind your back. Start with your arms bent and stretch them straight up above your head.
Exercise 6: Shoulder Side Lift
Cross the straps and bend your elbows so that your forearms are parallel to the floor. Raise your arms until your hands are at shoulder height. Maintain the angle at the elbow.
Exercise 7: Rowing Bar
Bend forward with your back straight and your knees slightly bent. Grasp the bar with your arms stretched out about shoulder width and slowly pull the bar up to your lower chest.
Exercise 8: Bent Over Row
Cross the straps and bend forwards. Pull your arms up and bring your elbows close to your upper body. For a greater stretch of the muscles, bring your hands together as you lower them.
Exercise 9: Upright Row
Grasp the bar slightly narrower than shoulder width. Pull the bar close to your body, over your elbows and under your chin. Your elbows are in line with your shoulders.
Exercise 10: Good Mornings
Position the bar on your shoulders. Tense your entire body and only bend forwards from the hips with a straight back until you are horizontal. Your knees are only slightly bent.
Abdominal & core exercises
Exercise 15: Core Flies
Sit on the plate. Cross the straps behind your back, lift your feet off the floor and lean back slightly. Bring your hands together above your head from the outside. Your stomach is tight the whole time.
Exercise 16: Wood Chops
Start with your arm outstretched on the side of the opposite leg. Pull the handle diagonally upwards by opening your upper body without moving your hips.
Exercise 17: Side Bend
Stand upright and place one arm on your hip. Now bend your upper body to the side. The arm on the handle remains extended the whole time. Only use the strength from your lateral abdominal muscles.
Exercises for legs & bum
Exercise 18: Squats
Stand slightly wider than hip-width. The bar rests on your shoulders. Do not bend your knees beyond the tips of your toes until your thighs are parallel to the floor. Your bum should be pushed backwards.
Exercise 19: Lunges
The bar rests on your shoulders. From a hip-width stance, take a wide step backwards. Bend your front knee on the plate by 90° and not beyond the tips of your toes.
Exercise 20: Kickbacks
Start in a quadruped position, place your forearms on the plate, ankle cuff is on the exercising leg. When stretching backwards, tense your bottom at the end. Avoid picking up momentum.
Exercise 21: Donkey Kick
Start in a quadruped position, place your forearms on the plate, ankle cuff is on the exercising leg. Now bend your leg and push the sole of your foot towards the ceiling until it is horizontal.
Exercise 22: Lunges + Chestpress
You are in a lunge position with your front foot on the plate. Start with the bar at shoulder height in front of your chest and push it forwards with force until it is above head height. Your stomach is firm and your back is straight.
Exercise 23: Lunges + biceps
Start in an upright position. The arms are slightly bent. As you take a long step backwards, bend your arms and pull them towards your chest. Your knee does not protrude beyond the tips of your toes.
Exercise 24: Lunges + Shoulderpress
You are in a lunge position with your front foot on the plate. Start with the bar on your shoulders and now push it upwards over your head.
Attach resistance bands correctly to the vibration plate
Firstly, make sure that your vibration plate is compatible with the multi-resistance bands and has an appropriate device for attaching equipment. In the second step, check where the attachment option is located. There are two options:
- Directly on the training surface: For this you need the two D-ring straps that are included in the scope of delivery. Simply thread them through the fixtures and fasten them with the Velcro. You can then hook the carabiners of the resistance bands into the D-rings and start your resistance training. 2 Fastening / eyelets outside the training area, e.g. in front of the head below the vibro plate: You don't need any additional equipment for this, but can fasten the resistance bands directly with the snap hooks.