Exercises

Exercises

Please find a selection of exercises to use with the ProVibe Elite. These have been taken from our exercise poster which can be downloaded here. ProVibe Elite Exercise Poster.

Please make sure you read the important information at the bottom of the page before commencing with any exercises on your ProVibe Elite.

WEEK 1 – 3

Oscillating vibration speed 1-20 Orbital vibration speed 1-20

8 x 1 minute sets of vibration with 1 minute rest after each set and 4 minutes rest halfwaty through the session (after set 4)

WEEK 4 – 7

Oscillating vibration speed 21-40 Orbital vibration speed 21-40

10 x 1 minute sets of vibration with 1 minute rest after each set and 5 minutes rest halfwaty through the session (after set 5)

WEEK 8 – 15

Oscillating vibration speed 41-60 Orbital vibration speed 41-60

10 x 1 minute sets of vibration with 1 minute rest after each set and 5 minutes rest halfwaty through the session (after set 5)

Power Exercises

Power Exercises

SQUAT

    Power Exercises

    DEEP SQUAT

      Power Exercises

      WIDE SQUAT

        Power Exercises

        LUNGE

          Power Exercises

          CALVES

            Power Exercises

            TRICEPS

              Power Exercises

              SHOULDER PRESS

                Power Exercises

                LOWER ABDOMINAL

                  Power Exercises

                  STANDING ABDOMINAL

                    Power Exercises

                    SIDE ABDOMINAL

                      Power Exercises

                      PUSH UPS

                        Power Exercises

                        DORSAL

                          Stretches

                          Stretches

                          BACK THIGH LEG STRETCH

                            Stretches

                            QUADRICEPS STRETCH

                              Stretches

                              CALF STRETCH

                                Stretches

                                ABDUCTOR STRETCH

                                  Stretches

                                  PECTORAL STRETCH

                                    Massages

                                    Stretches

                                    CALF MASSAGE

                                      Stretches

                                      UPPER ARM MASSAGE

                                        Stretches

                                        ADDUCTOR MASSAGE

                                          Stretches

                                          ABDUCTOR MASSAGE

                                            Stretches

                                            SHOULDER AND NECK RELAXATION

                                              Stretches

                                              LOWER BACK RELAXATION

                                                Stretches

                                                UPPER TORSO RELAXATION

                                                  Stretches

                                                  BACK RELAXATION

                                                    Attention - Very Important

                                                    High settings must never be used when resting your head, abdomen, chest or spine on the vibration platfoem. It is essential that you begin using the platform in a gradual manner, in order to increase the body’s tolerance and level of adaptability to the oscillating vibration treatment. It is advisable to begion with short sessions.

                                                    The basic rule when choosing the duratiuon and speed is to respect your own personal reactions and to create a training program that builds up gradually allowing you to adapt to what is best for your body. Training sessions depends on your individual fitness level. There is an extreme variation between diferent people, nevertheless this depends on your preference, physique and response of the individual.

                                                    We recommedn that yiubegin training in the manual mode due to the programs high intesity levels whiuch can cause you some pain if your body is not used to teh oscillation, orbital or combined vibration movements. Follow the instructions in the above table.

                                                    Vibration settings above intensity level 50 are best suited to people weighing over 180 pounds aor very fit people.

                                                    Do not use the machine longer than 20 minutes due to the stimulation of excess lymphatic drainage. Drink sufficient amounts of water to help flush these toxins from your body

                                                    P1

                                                    Oscillation increases while Spiral descreases

                                                      P2

                                                      Program alternates between Oscillation and Spiral

                                                        P3

                                                        Program Oscillation active then Spiral
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