Z A A Z | U S E R M A N U A L 1 1
Z A A Z | U S E R M A N U A L 1 0
EXERCISE GUIDE
HOW AND WHY TO STAND
All you have to do to get benefits from Whole Body Vibration is stand on the Machine
in a comfortable straight position.
Stand tall with your tummy and bottom tucked in (pelvic tilt). This position will keep
you standing straight with muscles tight. Remember to keep your shoulders back and
away from the ears.
You can gain a significant amount of benefits by just standing in this position.
There are two ways of holding the knees, slightly bent and straight. If you are doing
weights or stress exercises, then the knees should be slightly bent to protect your
back muscles. What bent knees do is cushion or soften the vibration. However, if you
want the vibration to go through your body as strongly as possible, then your knees
should be straight.
Just try it for yourself - feel your lower back and shoulders when the knees are bent
and compare to when the knees are straight, and you will be able to judge for yourself.
The amplitude of the plate (how far apart your feet are) also makes a big difference.
If you are standing tall with your tummy and bottom firm and tucked in, you are doing
a pelvic tilt. A pelvic tilt activates the three muscles of the pelvic girdle or pelvic sling,
which is important for core stability. Rotating the body while in this position helps flex-
ibility, balance, and helps decrease pain in the lower back.
It is always better to work barefoot because we are not meant to wear shoes. The
vibration will better strengthen our arches and the muscles in our feet. It will also give
you a nice soothing reflexology massage benefit. Try standing on a towel if you prefer
softer vibrations.
CHOOSING THE RIGHT SPEED
The following speeds are a recommendation only and would depend on your state of
health and physical condition. To enable good balance, your feet should be equally
distanced from the centre axis of the plate.
•
LOWER SPEED
Lower speeds are ideal for posture and strength exercises.
•
MIDDLE AND HIGHER SPEEDS
Middle speeds are for weight training and stretching.
•
HIGHER SPEEDS
Higher speeds are for massage and muscle relaxation.
