Whole Body Vibration. Professional vibration training with 250 Exercises.

Name: Whole Body Vibration. Professional vibration training with 250 Exercises. | Optimal training results for healing back pain, skin tightening, cellulite treatment, body shaping.
Brand: BUCH - Bewusstsein und Chance Heute
Price: 9.49 EUR
Availability: OnlineOnly

Optimal training results for healing back pain, skin tightening, cellulite treatment, body shaping.

Siegfried Schmidt(Autor*in)

BUCH - Bewusstsein und Chance Heute (Verlag)

2. Auflage

Erschienen am 1. März 2019

350 Seiten

E-Book

ePUB mit Wasserzeichen-DRM

Systemvoraussetzungen

978-3-936612-65-3 (ISBN)

9,49 €inkl. 7% MwSt.

Systemvoraussetzungen

für ePUB mit Wasserzeichen-DRM

E-Book Einzellizenz

Als Download verfügbar

Beschreibung

Weitere Details

Weitere Ausgaben

Personen

Siegfried Schmidt was born in 1961 in Augsburg Bavaria Germany. He is the father of four children and now also a proud grandfather.
By the beginning of his military service he was national league boxing champion with 15 unbeaten fights.

While swimming at the professional sports managers' course, he was discovered and after weeks of training was nominated for the Sports School Military World Swimming Championships in the breaststroke.

Just before the competition he suffered a serious motorcycle accident on the way home from the barracks. The consequences of the injuries were so severe that he was classified with 80% degree of restriction and had to stay in hospital for one year.

Aware that sadly his athletic and military service was over he began by the end of his rehabilitation to focus on other professions. While still in the military he graduated from the Chamber of Commerce as a public administrative clerk. He then studied to be a massage therapist after his military service, as well as organization programmer and business IT CDI. In 2001 Siegfried took the examination Security Expert HfB and graduated in economics. He worked for many years with well known banks and risk managers as a private banker and securities expert.

As an active person he always went back to sport and his former profession despite the risks. He suffered more injuries such as breaking his spine (riding accident) and tearing his Achilles tendon in the forest.

During the following recovery period he learned off the vibration plates and was instantly fascinated. He meticulously researched across search engines on the Internet to gather as much information as possible on vibration plate training. His personal goal was someday to be able to live again painless and without medication. He bought his first acceleration plate and got more and more into his own back and muscle pain treatment. He tried it with wooden spikes on wooden boards a type of self-therapy known as the Trigger Technique that he learned in Asia.

He travelled around the world and learned the classic traditional massage skills such as Ayurveda in India and Thai Nuad in Thailand, and how they could be transferred to European Massage techniques.

He stabilized his tendons again and removed the back pain by strengthening the core muscles with dynamic eccentric training on the vibrating plate. Soon he was able to come off medication.

After the freedom from pain his main focus lay in the restoration of the partially destroyed muscle structures after paresis (paralysis).

The techniques that he taught himself became so well known in his area that more and more people who were plagued by back pain came to him for help. Very quickly he opened a small "Vibration Plate & Sports Massage Studio," (initially in his own home).

This started his career as a sports therapist. He developed a sports training programme for physical therapist VPT, which he constantly improved with the cooperation of his former doctor. Now Siegfried directs the Powrx Academy for the training of medically certified personal trainers for vibration plate technology. About 200 personal trainers, physical therapists, nurses and midwives completed this training with him and now run their own studios in Germany, Austria and Switzerland.

Autor*in

Siegfried Schmidt

Buchumschlag oder Buchillustration von

verlag4you

Inhalt

INTRODUCTION
Terms and conditions for the subsequent exercises, Meet our customers, Optimum training program, Risk of vibration training, Sport plates & plate settings, The tonic reflex, Familiarizing the customer with the vibration plate, Safety regulations

WARM-UP
Presentation of the major muscle groups, Muscle overview - download,
Warm-up exercise for the lower body, Warm-up exercise for the upper body, Warm-up exercise for the whole body

TRAINING IMPLEMENTATION
Body-Toning works on a simple principle, Despite the success please never ignore, Tips for athletes and professional sportsperson: High Intensity Training (HIT), For training

TRAINING SESSIONS BY MUSCLE GROUPS
Gastrocnemius muscle, Tibialis anterior muscle, Quadriceps femoris muscle, Adductor magnus muscle, Adductor femoris muscle, Biceps femoris muscle, Gluteus maximus muscle, Straight and oblique abdominal muscle, The erector spinae and the small deep muscles, Latissimus dorsi muscle (part of the autochthonous muscles), Pectoralis major and minor muscle, Biceps brachii muscle, Triceps brachii muscle, Deltoid muscle, Trapezius muscle, Cervical spine and Sternocleidomastoid muscle,
Extensor Carpi Ulnaris muscle, Flexor Carpi Ulnaris muscle, Extensor Digitorum muscle and the Brachioradialis

PARTNER TRAINING
Warm up, Gastrocnemius muscle, Biceps femoris muscle, Quadriceps femoris muscle, Adductor femoris muscle, Adductor Magnus muscle, Gluteus maximus muscle, External oblique muscle of the abdomen, Rectus abdominis muscle, Erector spinae muscles, Pectoralis major muscle, Triceps brachii muscle, Biceps brachii muscle, Deltoid muscle and latissimus spinae muscle, Trapezius muscle

DISABILITY TRAINING
Disability training, How to train a customer with a "disability", Paralysis

ENDURANCE TRAINING
Endurance training on the vibration plate

MASSAGE EXERCISE
Slow down, Massage as a slow down, Reduction of cellulite and fat burning, Back massage

WHAT EFFECT DOES VIBRATION TRAINING HAVE ON YOUR BODY?
Nerves, Blood vessels, Hormones, Neurotransmitter, Cartilage, Tendons, Fascia, Connective Tissues, Capsules and Joints, Muscle tissue, Metabolism, Skin, Blood vessels, Bone, Hormones, Flexibility, Coordination, Pain relief

RISKS OF VIBRATION TRAINING
Pacemaker, Artificial joints and implants made of metal, Pregnancy Thrombosis, Diabetes, Overview, Liability release

TRAINING CONTROL
What does the customer expect from vibration training?, Fitness training,
Flexibility training, Strength training, Massage, The correct position during vibration training, The correct position of the upper body, The correct joint angle, Stop training, Increase the levels and difficulty of the training

Training Sessions by Muscle Groups

Gastrocnemius muscle

Place the feet in an inner V position and lift up and down on the toes.

•Execution: Dynamic

•Muscle: Gastrocnemius, outer (lateral) muscle more loaded

Place the feet in an outer V position and lift up and down on the toes.

•Execution: Dynamic

•Muscle: Gastrocnemius, inner muscle strands more loaded

Try to have a secure stance: this exercise not only trains the gastrocnemius muscle, but also balance. To prevent falls please place the hands on the console.

•Execution: Static

•Muscle: Gastrocnemius, quadriceps femoris

Lay on a step board. To make this an exercise for the gastrocnemius muscle, please ensure that only the toes are on the plate.

•Execution: Static

•Muscle: Gastrocnemius, biceps femoris, gluteus maximus. Also trains the pelvic floor muscles.

Two legged calf press (balance training), with dumbbells. You can straighten the knee, because the ankles act as a buffer to the vibrations. Lift up and down on the toes.

•Execution: Dynamic

•Muscle: Gastrocnemius

In this exercise you do not use dumbbells and as such it is more suitable for beginners. You can hold onto the console for added stability. Lift up and down on the toes.

•Execution: Dynamic

•Muscle: Gastrocnemius

Single leg calf press without weights. Please hold onto the handle of the console. This exercise looks easy, but can lead to severe muscle aches if you exercise too long.

•Execution: Dynamic

•Muscle: Gastrocnemius

Using the sole of the foot on the ball is much easier than using the toes. Caution muscle soreness risk!

•Execution: Static

•Muscle: Gastrocnemius, biceps femoris, gluteus maximus, erector spinae

Tibialis anterior muscle

Place the tip of the foot under the machine with the heel on the floor. Then pull the toes upwards.

•Execution: Isometric

•Muscle: Tibialis anterior

Lift the toes up as far as possible with the weight on the heels to stretch the shin muscles. This is a static exercise with the knees bent at 90 degrees (the tibia is approximately perpendicular to the plate). In the picture, the weight is shifted too far to the back!

•Execution: Static

•Muscle: Quadriceps femoris, tibialis anterior

Take a Pilates ring and place this on the toes. Lift the forefoot up leaving the heel on the plate, as the foot comes up push down on the ring to increase the pressure back.

•Execution: Dynamic

•Muscle: Tibialis anterior

Quadriceps femoris muscle

Hold firmly with one hand on the console. Bend one leg about 45 degrees upwards. Place the Pilates ring on the thigh and hold it well with your hand. Now press the Pilates ring with the power of the thigh upwards. Resist only with the hand, the power comes from the leg! In these images, the sportswoman is wearing ankle weights. (2kg per foot)

•Execution: Dynamic

•Muscle: Quadriceps femoris

Although the thigh is not on the disk, the muscular tension of the quadriceps femoris muscle is very strong. The vibration is transferred from the plate to the leg over the adductor longus in the buttocks.

•Execution: Static

•Muscle: Quadriceps femoris, adductor magnus

Deep Squat – Only go to 90 degrees if your knees are hurting; otherwise take the momentum all the way down.

•Execution: Dynamic

•Muscle: Quadriceps femoris, gluteus maximus

Single leg squat position

•Execution: Static

•Muscle: Quadriceps femoris

Squats with weight - Keep your back completely straight and ensure that the knees are behind the toes. Place your neck into your head if possible. Do not exceed the total weight load of the plate!

•Execution: Dynamic

•Muscle: Quadriceps femoris, gluteus maximus

Lift up and down the thigh with a tube - If the tube is slipping away than hold it with the hand. Do not stretch the leg completely.

•Execution: Dynamic

•Muscle: Quadriceps femoris

Deep knee stand with outstretched leg

•Execution: Static

•Muscle: Quadriceps femoris

Step on the plate left / right - always have one foot on the ground. (Change foot on the machine)

•Execution: Dynamic

•Muscle: Quadriceps femoris, gluteus maximus

Lunge with the knees – this exercise is a very good balance exercise when tying to stand on the ball of the toes.

•Execution: Dynamic

•Muscle: Quadriceps femoris

Raise the extended leg higher and higher. Lower the leg only after the exercise time.

•Execution: Light Dynamic

•Muscle: Quadriceps femoris and groin...

Systemvoraussetzungen

Als PDF speichern Als Link merken