What is Exercise machines vertical body movement?

What is Exercise machines vertical body movement?

It increases the results of fitness training and also adds novelty, variation and fun! With the WBV Machines, you are not only offering Total Body Training, but also relaxing ‘massage training’. What’s more; WBV Machines is a tool key in fitness as it enhances flexibility and range of motion while strengthening muscles and balance. The WBV Machines is the scientific answer on non-surgical body shaping. You will feel, and see the effects of WBV Machines training almost immediately!

Body shaping

The combination of muscle strengthening, local fat burning, lymph drainage, increased blood circulation and the release of HGH (Human Growth Hormone) leads directly and indirectly to a body shaping effect by a reduction in cellulite, less fat tissue and more toned muscles. Your hormones are the key to your body type, what foods you crave, and where you put on weight. Find out how they are also the key to weight loss. Determine trouble spots, and attack them actively with WBV Machines. Your skin will look noticeable smoother and more toned. Whole Body Vibration can also be used successfully for cosmetic purposes. Whole Body Vibration shows positive results in figure correction, such as improving collagen and reducing fat. Convince yourself!

Activation circulation

The rhythmic contractions of the muscle encourage blood circulation. What’s more; while training, your capillaries will be enlarged, so blood even flows into the smallest capillaries. WBV Machines not only increases the number of functional red blood cells in the capillaries, but also increases the presence of white blood cells. WBV Machines improves the delivery and removal of metabolic wastes in the blood by enhancing blood circulation. Waste products are removed more quickly and the body recovers more rapidly. Users feel fitter and are more able to concentrate!

Increase muscle strength

The advantages for Body Vibration Machines for muscle training are two fold. First by forcing your muscle(s) to hold a position on the vibration plate for a certain length of time, your body will begin to recruit and activate more and more motor points, to help maintain this contraction. Motor points that are rarely exercised within a particular muscle are now brought into use, perhaps for the first time. Secondly, while the vibrations continue, the motor points that are recruited are forced to contract continuously, time after time, with no appreciable decrease in force output. This allows your muscles to achieve a state of maximum contraction very safely and effectively. The end result is that the entire muscle matures very quickly. With conventional training, the resting period between two training sessions is almost as important as the training itself. This basic rule should also be applied to WBV Machines training. The big advantage of training on WBV Machines is that this usual recovery period is reduced. In most cases only one day is sufficient (compared to two in conventional training). This means that you will not only train more efficiently, but have the ability to train more often as well!

Increase flexibility

Our bodies are designed with motion in mind. The joints and the muscles that move them need to be flexible and strong in order to move smoothly. By helping to maintain the muscles flexibility, we also help to keep the muscle working in its full range of motion. Maintaining a full range of motion allows our bones and joints to continue performing our movements relatively, pain free. WBV Machines is important in this matter as the vibrations will stimulate the nutritional effects in the articulations, and diminish neuromuscular adhesions. For general muscle flexibility, performing one stretch for each muscle group will be enough to maintain your current muscle length. Holding each position for 30 seconds up to 90 seconds is enough. For this purpose you best choose moderate frequencies. When engaging in a stretch and flexibility routine, safety is always a first priority. Listen to what your body tells you, if a position feels uncomfortable in a joint area, or is causing stress in an unrelated muscle group, modify your exercise and seek guidance.

Increase muscle relaxation

The WBV Machines offers the capability of whole body relaxation. Not only can it massage all the muscle groups in the body, but it also can reduce nearly all the effects of stress. Whole Body Vibration reduces the cortisol levels in the body while raising key hormones such as serotonin. Additionally, it increases and oxygenates blood flow, and improves flexibility and range of motion. Improvement coordination/stability Along with the classical balance exercises, the WBV Machines is a fully-fledged complement to the classical training program. The person training on WBV Machines is continuously exposed to tiny movements. The whole balance mechanism (the proprioceptive system) is stimulated here from a range of different positions. Depending on the seriousness of the disorders, a varied training program can be followed during the set of exercises.

Improvement pelvic instability

This is usually caused by certain secondary symptoms such as the softening of the connective tissue during pregnancy. By Whole Body Vibration training, the hormonal balance will be regained quickly, causing the connective tissue to recover their original strength and rigidity. The fact that training on the WBV Machines is done in a closed chain position and does not put any additional strain on the locomotive system and joints means that it is an excellent way to strengthen this particular part of the body, and to counteract the instability.

Decrease cellulite

After a training on the WBV Machines a temporarily alteration of shape and appearance of cellulite will happen. WBV Machines will flatten out adipose globules located under the skin and will make the skin look smoother. On a longer period, the combination of muscle strengthening and local fat burning will indirectly lead to a reduction in cellulites. The look of the skin will noticeably be smoother and more toned. Body shaping without liposuction or surgery.

Prevention osteoporosis

Osteoporosis is a disease in which bones becomes fragile and more likely to break. If not prevented or if left untreated, osteoporosis can progress unnoticed until a bone fractures or breaks. It can be considerers an ‘epidemic’ as millions of people all over the world are at risk because of the aging of the population all over the world.

Whole Body Vibration can play an important role in fighting osteoporosis. In orthopedics it is known that bone adjusts its strength to allow for the vertical forces applied to it. As WBV Machines is the only vibration platform on the market generating exclusive vertical vibrations and is on top of that medical certified, WBV Machines offers a real preventive tool for all woman in menopause! Not only the direct mechanical impact of the “vertical” vibrations on the bone will stimulate the bone remodeling, but also due to the increased forces acting upon the bone due to the muscles working more strongly.

Fat burning

Obesity and weight loss are directly influenced through vibration training. Vibration develops leaner muscle tissue as it increases the metabolic rate resulting in a higher caloric burn. Your hormones are the key to your body type, what foods you crave, and where you put on weight. Find out how they are also the key to weight loss.

CORPORATE FITNESS

General

With millions of people facing chronic conditions such as arthritis, hypertension, chronic low back pain and other ailments on the rise, companies are realizing the benefits of offering corporate fitness centers. Striving to make physical fitness part of their employees' lives to help improve overall health and wellness, companies are looking for quick and simple fitness programs like WBV Machine’s Whole Body Vibration Trainer.

Corporate fitness

By merely standing on the WBV Machines one can yield its host of benefits: enhanced muscle strength, improved balance and flexibility, pain reduction and increase blood circulation. Since the WBV Machines does not require rigorous physical activity and only takes about 10 minutes per session, employees can train on the WBV Machines during their lunch break or any time during the day when feeling sluggish and just needing to be invigorated. Not only does vibration training on the WBV Machines improve efficiency of the brain's ability to effectively trigger and improve physical response and performance, but it yields increases in key hormones like serotonin that counter mental lethargy and illicit true enhancement in overall mood as well as sharpening an individual's ability to focus and

concentrate. With its small footprint and limitless applications, the WBV Machines is the perfect equipment for any corporate fitness center environment let your employees train on the WBV Machines and you will reduce your share in sickness leave dramatically.

Stress Reduction

You can consider WBV Machines as a drug-free medicine! Stress is responsible for 80 to 90 percent of disease, experts say. Stress permeates our consciousness. No matter how old we are, you just can’t walk away from the everyday stresses of life. Luckily, there is an easy way to help reduce our experience of stress. … WBV Machines! Exercising, or just relaxing, on WBV Machines is one of the most effective tools for reducing tension and stress.

It has been clinically demonstrated that Whole body Vibration training has a positive effect on the production of hormones and neurotransmitters. The massaging effect of the vibrations initiates an increase in dopamine and serotonin levels. This suggests a decrease in stress levels and depression. After training, patients feel relaxed and feel good. That is why whole body Vibration is also used to fight symptoms of a.o. Stress, and burnout.

SPORTS

General

You will Sprint Faster, Jump Higher, increase Power and win Agility … in 12 weeks – guaranteed!

Both top athletes and everyday sports enthusiasts are always looking for better ways to train their body and get the competitive edge. WBV Machines provides that edge and more. That's why WBV Machines has quickly been sweeping through the professional sports industry, utilized by teams across Europe, like ManUnited’s and Panathinaikos’ football team and many other famous sports clubs. Whole Body Vibration is scientifically calibrated to dramatically enhance sports training as both a supplemental and an alternative form of training. Within seconds, range of motion and stability are instantly increased, perfect for warming up before training, as well as right before going out to play. With WBV Machines, you're not just getting a new strength and conditioning tool, but a method of preventing and rehabilitating injuries. Several professional teams have found WBV Machines not only

to be an integral training tool, but indispensable for rehabilitation.

Professional

Sprint faster, jump higher, increase power; That’s why French Olympic top sprinters Mark Raquil (400m) and Patricia Girard (100mH) have chosen for WBV Machines ! That’s why Djibril Cissé, French top scorer (2002 & 2004), formal Auxerre and this season playing for Liverpool FC has chosen to train on WBV Machines. Indeed, all those athletes have been convinced by the benefits of WBV Machines since about three months. Why? To appreciate the value of WBV Machines training to help athletes increase speed, increase jump performance, power and agility let’s briefly discusses some basic anatomical principles of muscular contraction. To start with, all skeletal muscles consist of three main fiber types. These fiber types are listed below:

• Slow twitch fibers- Responsible for the strength and endurance of a muscle.

• Intermediate twitch fibers- Possess qualities of both slow and fast twitch fibers.

• Fast twitch fibers- Responsible for the speed of muscular contraction.

All of these fibers types are arranged into groups known as "motor units". There are many motor units within the overall muscle. But, when a muscle begins to contract, only some of the motor units become active. As the demand on the muscle increases, more and more motor units are recruited to help support this demand.

Training on WBV Machines, involves tensing muscles against other muscles, muscles are stimulated to contraction by means of the vertical vibrations! Effective Whole Body Vibration training for explosive performance is achieved when the muscle tension is maintained over a certain period of time. Thus, training on WBV Machines for explosive purposes is best defined as - The sustained contraction of a muscle over a certain period of time, where vibrations stimulate maximum the motor units. The biggest advantage of Whole Body Vibration for explosive training is two fold. By forcing your muscle(s) to hold a position on the vibration plate for a certain length of time, your body will begin to recruit and activate more and more motor units to help maintain this contraction. Motor units that are rarely exercised within a particular muscle are now brought into use, perhaps for

the first time. As the vibrations continue, the motor units that are recruited are forced to contract continuously, time after time, with no appreciable decrease in force output. This allows your muscles to achieve a state of maximum contraction safely and effectively. The end result is that the entire muscle matures very quickly.

Non Professional

Most amateur athletes do not have the resources that the professionals do, but still wish to achieve an advanced level of strength and conditioning. The WBV Machines brings amateur athletes and fitness enthusiasts a revolutionary way to shorten training sessions, increase flexibility, explosive strength and muscular endurance while reducing the potential of injuries.

Endurance Sports

Training on a WBV Machines has many advantages for anyone involved in endurance sports. Vibration training activates the fast twitch muscle fibers (the muscle fibers engaged in quick, sudden action such as breakaways in cycling or a sprint to the finish line). Also, the higher release of hormones involved in recovery will ensure a faster and more complete recuperation, especially of the red muscles fibers (as a result of the increased amounts of HGH and IGF-1). Many athletes in endurance sports also face injuries due to over use and training overload. These problems can be treated quickly and efficiently by implementing training on the WBV Machines.

Explosive Sports

The WBV Machines is suitable as a replacement to weight training when it is necessary to keep athletes in top condition and injury free throughout the season. Because the WBV Machines takes much less time and does not overtax the muscles it is a very popular alternative. The increase in testosterone levels will allow the explosive (white) muscle fibers to recover much faster and more completely. In addition, training on the WBV Machines significantly increases flexibility without loss of explosive power.

The biggest advantage of Whole Body Vibration for explosive training is two fold.

• By forcing your muscle(s) to hold a position on the vibration plate for a certain length of time, your body will begin to recruit and activate more and more motor units to help maintain this contraction. Motor units that are rarely exercised within a particular muscle are now brought into use, perhaps for the first time.

• As the vibrations continue, the motor units that are recruited are forced to contract continuously, time after time, with no appreciable decrease in force output. This allows your muscles to achieve a state of maximum contraction safely and effectively. The end result is that the entire muscle matures very quickly..

ANTI AGING

General

Every second citizen in Western Europe and USA is older than 45 years. Aging is, when not actively working against it, linked with lost of muscle mass and bone density, gain of fat mass, a decreased range of motion,…

For most seniors conventional training to conquer the aging processes isn’t an option! It has a too high impact on articulations and simply does take too much time.

Today you need not passively accept the inevitability of aging! The WBV Machines is an effective tool in anti-aging and for living a longer healthier life. Vibration training on the WBV Machines creates an intense vigorous workout, excluding the heavy impact of conventional trainings on the articulations. WBV Machines interferes in the bone remodeling and thanks to your training on WBV Machines you’ll regain the range of motion in your articulations as a youngster again. It prevents muscle loss related to the aging process by affecting virtually every muscle in the body without using overload, and dramatically reducing strain on joints, ligaments and tendons.

WBV Machines is the solution in the rejuvenation process. The brain reacts to the intensity of the workout by producing enormous blood flow and oxygenation throughout the entire body while also causing a dramatic spike in Human Growth Hormone (HGH), key to the repair and regeneration of tissues. At the same time there is a rise in testosterone, a significant elevation of neurotransmitters and endorphins (providing the so called runner's "high") helping to suppress pain and elevate the users mood. In WBV Machine’s short duration training (an average of 10 minutes a day, three times a week) you will also instantly increase flexibility and range of motion as well as improve the production of collagen all within the first ninety seconds of use.

Improvement Mobility

Inactivity leads to muscle deterioration; muscle weakness and poor circulation which makes it increasingly difficult to take up any activity that may improve this condition. WBV Machines can help you rebuild healthy and strong muscle tissue without the need for a strenuous or uncomfortable work out. Additionally, endorphins are released into the blood stream promoting a sense of well being, enhancing the perceived quality of life. WBV Machines is the perfect tool for those individuals looking to start a new fitness regime but have not worked out in a long period of time.

Prevention Osteoporosis

Osteoporosis is a disease in which bones becomes fragile and more likely to break. If not prevented or if left untreated, osteoporosis can progress unnoticed until a bone fractures or breaks. It can be considerers an ‘epidemic’ as millions of people all over the world are at risk because of the aging of the population all over the world. Whole Body Vibration can play an important role in fighting osteoporosis. In orthopedics it is known that bone adjusts its strength to allow for the vertical forces applied to it. As WBV Machines is the only vibration platform on the market generating exclusive vertical vibrations and is on top of that medical certified, WBV Machines offers a real preventive tool for all woman in menopause! Not only the direct mechanical impact of the “vertical” vibrations on the bone will stimulate the bone remodeling, but also due to the increased forces acting upon the bone due to the muscles working more strongly.

Activation Circulation

The rhythmic contractions of the muscle encourage blood circulation. What’s more, while training your capillaries will be enlarged, so blood even flows into the smallest capillaries. WBV Machines increases the number of functional red blood cells. It also increases the presence of white blood cells in the capillaries. WBV Machines improves the delivery and removal of metabolic wastes in the blood by enhancing blood circulation. Waste products are removed more quickly and the body recovers more rapidly. Users feel fitter and are more able to concentrate!

Improvement Muscle strength

The advantages of WBV Machines for muscle training are two fold:

First by forcing your muscle(s) to hold a position on the vibration plate for a certain length of time, your body will begin to recruit and activate more and more motor units, to help maintain this contraction. Motor units that are rarely exercised within a particular muscle are now brought into use, perhaps for the first time.

Secondly, while the vibrations continue, the motor units that are recruited are forced to contract continuously, time after time, with no appreciable decrease in force output. This allows your muscles to achieve a state of maximum contraction very safely and effectively. The end result is that the entire muscle matures very quickly. With conventional training, the resting period between two training sessions is almost as important as the training itself. This basic rule should also be applied to WBV Machines training. The big advantage of training on WBV Machines is that this usual recovery period is reduced. In most cases only one day is sufficient (compared to two in conventional training). This means that you will not only train more efficiently, but have the ability to train more often as well!

Body shaping

The combination muscle strengthening, local burning, lymph drainage, increased blood circulation release of HGH (Human Growth Hormone)leads directly indirectly shaping effect by a reduction in cellulite, less fat tissue more toned muscles. Your hormones your body type, what foods crave, where you put on weight. Find out how they are also the key to weight loss. Determine trouble spots, and attack them actively with WBV Machines, The combination of muscle strengthening, local fat burning, lymph drainage, increased blood circulation and the release of HGH (Human Growth Hormone) leads directly and indirectly to a body shaping effect by a reduction in cellulite, less fat tissue and more toned muscles. Your hormones are the key to your body type, what foods you crave, and where you put on weight. Find out how they are also the key to weight loss. Determine trouble spots, and attack them actively with WBV Machines. Your skin will look noticeable smoother and more toned. Whole Body Vibration can also be used successfully for cosmetic purposes. Whole Body Vibration shows positive results in figure correction, such as improving collagen and reducing fat.

Fat burning

Obesity and weight loss are directly influenced through vibration training. Vibration develops leaner muscle tissue as it increases the metabolic rate resulting in a higher caloric burn. What's more, vibration training also results in a release of hormones. They are the key to your body type, what foods you crave, and where you put on weight. Find out how they are also the key to weight loss.

Improvement stability

Along with the classical balance exercises, the WBV Machines is a fully-fledged complement to the classical training program. The person training on WBV Machines is continuously exposed to tiny movements. The whole balance mechanism (the proprioceptive system) is stimulated here from a range of different positions. Depending on the seriousness of the disorders, a varied training program can be followed during the set of exercises.

Medical/Rehabilitation

General

The medical benefits of the WBV Machines are considerable, as evidenced by its acceptance from major medical, rehabilitation and therapeutic centers across the world, like the Universities of Ghent, Aberdeen, Cologne, Weimar, The European Space Centre, etc.. The biomechanical aspects of vibration therapy are widely used in the medical field for the prevention and treatment of different types of illnesses and injuries. WBV Machines Vibration Training allows people with debilitating conditions such as osteoporosis, arthritis, multiple sclerosis, Parkinson's disease, and stroke victims to yield the benefit of exercise while working within their personal limitations. Scientific research on the effects of WBV Machine’s Whole Body Vibration is continually being conducted all over the world. An increasing number of these studies and their results are being published in leading medical research journals.

Medical Certification

Whole Body Vibration is currently widely used in medical practice; not only for pain control and improvement of mobility and blood flow, but also for muscular strength training and promoting circulation. Moreover, Whole Body Vibration has proved valuable in lymphatic drainage and the treatment of overstressed joints. The training can begin at a low initial level and that allows you to significantly improve patients’ self-reliance. The WBV Machines has been developed and is tested, produced and sold according to the international quality standards of the ISO 9001:2000 and EN 46003:1999 quality assurance system. Furthermore the WBV Machines meets the strictest requirements of European Directive 93/4/ECC for medical devices Be sure to seek medical advice if you are unsure of your fitness ability and general health and wellness. If you are currently seeking advice from a physiotherapist, chiropractor or a general physician, this site does not intend to goes against any medical advice as each particular case is different.

Osteoporosis

Osteoporosis is a disease in which bones becomes fragile and more likely to break. If not prevented or if left untreated, osteoporosis can progress unnoticed until a bone fractures or breaks. It can be considerers an ‘epidemic’ as millions of people all over the world are at risk because of the aging of the population all over the world. Whole Body Vibration can play an important role in fighting osteoporosis. In orthopedics it is known that bone adjusts its strength to allow for the vertical forces applied to it. As WBV Machines is the only vibration platform on the market generating exclusive vertical vibrations an is on top of that medical certified, WBV Machines offers a real preventive tool for all woman in menopause! Not only the direct mechanical impact of the “vertical” vibrations on the bone will stimulate the bone remodeling, but also due to the increased forces acting upon the bone due to the muscles working more strongly.

Pain reduction

WBV Machines inhibits pain similar to the effects of massage, by interfering with the nociceptive (pain) information, which enters the spinal cord through stimulation of cutaneous (skin) thermo receptors and mechanoreceptors.

General relaxation brought on by WBV Machines has a diminishing effect on pain by the release of endorphins, encephalin and other pain-reducing neurochemicals.

The WBV Machines activates with the vibrations sensory receptors and can stimulate or soothe the nervous system. Results will depend on the amplitude and frequency applied! Slow, light and rhythmic movements are soothing to the nerves because such movements produce a low level of excitement to the nervous system. Vigorous movements applied in short duration stimulate the nervous system due to their high level.

Decrease obesity

In the United States, obesity has risen at an epidemic rate during the past 20 years. One of the national health objectives for the year 2010 is to reduce the prevalence of obesity among adults to less than 15%. Research indicates that the situation is worsening rather than improving. The situation in Western Europe is evolving highly similar.

Genes do not destine people to a lifetime of obesity, however. Environment also strongly influences obesity! This includes lifestyle behaviors such as what a person eats and his or her level of physical activity. In western world people tend to put taste and convenience ahead of nutrition. Also, most people in the western world do not get enough physical activity. Obesity and overweight are directly attacked by training on the WBV Machines. The vibrations will increase the metabolic rate resulting in an increased caloric burn. Only three trainings a week for about 10 minutes will already have it positive effects! Another major opportunity for WBV Machines in order to conquer obesity is the high accessibility to start exercising as the impact on articulations and the body is much less than i.e. running! But don’t think the gain (or should it be loss) on the balance will be for free; you definitely will feel your muscles have worked after some sessions on the WBV Machines.

Rheumatism & Arthritis

The WBV Machines can be extremely valuable for people suffering arthritis and rheumatism, the extremely painful stiffness in and around joints. The vibrations of the WBV Machines are proven to help increase blood circulation and nutritional effects of the cartilage in the joints. This “pumping” of the fluid in the joints will dramatically increase flexibility and the range of motion. Vibration training on the WBV Machines is a non-strenuous, low impact method that requires less time and achieves better results than a lot of other therapies.

Stress Reduction

You can consider WBV Machines as a drug-free medicine! Stress is responsible for 80 to 90 percent of disease, experts say. Stress permeates our consciousness. No matter how old we are, you just can’t walk away from the everyday stresses of life. Luckily, there is an easy way to help reduce our experience of stress. … WBV Machines! Exercising, or just relaxing, on WBV Machines is one of the most effective tools for reducing tension and stress. It has been clinically demonstrated that Whole body Vibration training has a positive effect on the production of hormones and neurotransmitters. The massaging effect of the vibrations initiates an increase in dopamine and serotonin levels. This suggests a decrease in stress levels and depression. After training, patients feel relaxed and feel good. That is why whole body Vibration is also used to fight symptoms of a.o. stress and burnout. Multiple Sclerosis (MS) / Amyotrophic Lateral Sclerosis (ALS) Individuals with Multiple Sclerosis and Amyotrophic Lateral Sclerosis are often unable to train normally because the body (i.e. the brain) is no longer capable of controlling the muscles properly. However, muscles are activated in an entirely different way while training on the WBV Machines because it causes a stretch reflex without conscious effort. These reflexes are possible because the actual disease affects the nervous system rather than the muscle tissue. Training on the WBV Machines will not cure individuals with these conditions, but will allow them to activate the muscles, thus greatly enhancing ones quality of life. Practical experience has shown that these patients get stronger and less dependent on others, and experience less pain. They tend to feel better and have more energy to cope with their everyday activities.

Lymph drainage

WBV Machines reduces lymph edema by improving circulation to the lymphatic system, thereby helping remove waste and bacteria from the system more effectively than passive range of motion or electrical muscle stimulation. What’s more, most people suffering from lymph edema are highly sensitive for physical contact on the edema. This contact can be avoided with WBV Machines. People suffering lymph edema will highly appreciate relaxing exercises with both calve in elevated position on the vibrating plate!

Lower back pain

Weakened lower back muscles are often the cause of back pain. These muscles can be reinforced by an appropriate training schedule on the WBV Machines. It is possible to strengthen the back muscles without severe mechanical pressure or rotation under strain.

If a patient has an acute hernia of the back, he or she should NOT train on the WBV Machines; however, to avoid repeat injury it is extremely useful.

Improvement mobility Inactivity leads to muscle deterioration; muscle weakness and poor circulation which makes it increasingly difficult to take up any activity that may improve this condition. WBV Machines can help you rebuild healthy and strong muscle tissue without the need for a strenuous or uncomfortable work out. Additionally, endorphins are released into the blood stream promoting a sense of well being, enhancing the perceived quality of life. WBV Machines is the perfect tool for those individuals looking to start a new fitness regime but have not worked out in a long period of time.

>> See more: USReady

How to choose the Body Vibration Machines

Another one of the many ways of categorizing weight training exercises is in terms of their movement pattern.

How to choose the Body Vibration Machines

You see, while there might be hundreds of different exercises in existence, there’s really only a few basic movements the human body is capable of doing during an exercise.

For the most part, these movement patterns are:

• Horizontal Push
• Horizontal Pull
• Vertical Push
• Vertical Pull
• Quad Dominant
• Hip/Hamstring Dominant
• Elbow Flexion
• Elbow Extension
• Accessory Movements

Now let’s take a look at each and see which exercises fit which movement pattern, how it should affect your exercise selection, and why it all plays a key role in preventing injuries and imbalances.

Horizontal Pushing Exercises

A horizontal pushing exercise is any exercise that involves moving a weight straight out in front of you so that it’s going away from your torso horizontally (think bench press).

Specifically, the most common examples of horizontal pushing movements are:

• Bench Press
• Low Incline Bench Press
• Decline Bench Press
• Flat/Incline/Decline Chest Press Machine
• Flat/Incline/Decline Flyes
• Horizontal Pulling Exercises

A horizontal pulling exercise is any exercise that involves moving a weight in towards your torso horizontally from straight out in front of you (think rows).

Specifically, the most common examples of horizontal pulling movements are:

• Bent Over Rows
• Seated Cable Rows
• T-Bar Rows
• Chest Supported Machine Rows
• Vertical Pushing Exercises

A vertical pushing exercise is any exercise that involves moving a weight up vertically in relation to your torso so that it goes straight over head or at least in that direction (think shoulder press).

Specifically, the most common examples of vertical pushing movements are:

• Standing Overhead Shoulder Press
• Seated Overhead Shoulder Press
• Lateral Raises
• Front Raises
• High Incline Bench Press
• Vertical Pulling Exercises

A vertical pulling exercise is any exercise that involves moving a weight down vertically in relation to your torso so that you are pulling down from over head (think lat pull-downs).

Specifically, the most common examples of vertical pulling movements are:

• Pull-Ups
• Chin-Ups
• Lat Pull-Downs
• Quad Dominant Exercises

A quad dominant exercise is any exercise where the primary mover is your quadriceps (think squats).

Specifically, the most common examples of quad dominant movements are:

• Squats
• Front Squats
• Split Squats
• Lunges
• Leg Press
• Hip/Hamstring Dominant Exercises

A hip/hamstring dominant exercise is any exercise where the primary mover is your hamstrings, glutes, or posterior chain as a whole (think deadlifts).

Specifically, the most common examples of hip/hamstring dominant movements are:

• Deadlifts (all variations)
• Glute-Ham Raises
• Hyperextensions
• Pull-Throughs
• Good-Mornings
• Leg Curls
• Elbow Flexion Exercises

An elbow flexion exercise is any exercise that involves moving a weight towards you by flexing at the elbow (think bicep curls).

Specifically, the most common examples of elbow flexion movements are:

• Standing Biceps Curl
• Seated Biceps Curl
• Preacher Curls
• Cable Curls
• Elbow Extension Exercises

An elbow extension exercise is any exercise that involves moving a weight away from you by extending at the elbow (think triceps extension).

Specifically, the most common examples of elbow extension movements are:

• Laying Triceps Extension (Skull-Crushers)
• Triceps Cable Press-Downs
• Overhead Triceps Extension
• Accessory Movements

The 8 types of exercises described above (especially the first 6) are considered the major movement patterns and the ones that should get the most attention. However, there are other minor movement patterns that I like to lump into one general “accessory” type category.

This mostly includes the leftover isolation exercises that don’t fit into any of the other categories. For example, calf raises, ab exercises, rotator cuff work, shrugs and things like that.

But Why Should I Care About Movement Patterns?

Now, you may be wondering why the hell anything I just told you is of any importance to you or your workout routine’s exercise selection. I have 3 reasons.

For starters, your overall weight training program should be comprised of exercises from EVERY movement pattern. If it isn’t, it means you’re missing something and failing to properly train your entire body.

Second, certain workout schedules and programs are designed in a way where the movement patterns play the largest role in how you select exercises for each workout.

For example, the most generic way of setting up an upper body workout (as part of an upper/lower split) is by combining 1 horizontal push, 1 horizontal pull, 1 vertical push, 1 vertical pull, 1 elbow flexion and 1 elbow extension exercise. And just like that, your upper body workout is good to go.

In the case of a full body split, you might take 1 exercise from every movement pattern category for each workout.

See what I mean? Depending on the exact routine you use, movement patterns could be a key part of the exercise selection process.

Even still, it’s the third reason that may be most important of all.

The third reason you should care about movement patterns is for the purpose of preventing common weight training injuries and imbalances caused by typical crappy exercise selection. Let me explain.

If you “push” more than you “pull,” something will almost always eventually go screwy with one (or both) of your shoulders. This is extremely common, as most people (hi guys!) are much more interested with getting a big chest and huge shoulders than they are with getting a big back.

This means there tends to be more of a focus on pushing exercises (chest/shoulders) than there is on pulling exercises (back). And this lack of balance around the shoulder girdle is an extremely common cause of shoulder related injuries.

I’ve personally been there and done that myself, so I know exactly how common (and not fun) it is.

I also now know that the way to prevent it is by balancing the opposing movement patterns. How so? Like this…

For every horizontal push, you should have a horizontal pull (and vice-versa).

(Example: For every bench press, you should have a row.)

For every vertical push, you should have a vertical pull (and vice-versa).

(Example: For every shoulder press, you should have a pull-up or lat pull-down.)

For every elbow flexion, you should have an elbow extension (and vice-versa).

(Example: For every biceps curl, you should have a triceps extension.)

It gets a little trickier with the lower body as there is a lot of overlap between quad dominant and hamstring dominant movements. But, generally speaking, for each quad dominant movement there should usually be a hip/ham dominant movement too.

And not only should the amount of exercises for each opposing movement pattern be equal, but the amount of volume (sets/reps) done should be pretty close (if not exactly) the same as well.

This doesn’t necessarily always have to balance out during each individual workout if that’s not how your program is set up.

For example, if your workout routine is designed in a way where you ARE training opposing movement patterns in the same workout, then the amount of volume and exercises for each should indeed be pretty equal and balanced in that specific workout.

But if your workout routine is designed in a way where you are NOT training opposing movement patterns in the same workout, then the goal is to ensure that the amount of exercises/volume for each ends up being pretty equal and balanced over the course of the week.

Meaning, if you have X sets of bench presses at the end of the week, you should usually have X sets of rows too. Y sets of overhead presses? Then there should be Y sets of pull-ups/pull downs. You get the picture.

How to use a Solid Workout Routine

How to Build a Solid Workout Routine

1. Find a good gym or buy equipment.

All you really need is a barbell, a bench and some Olympic weights, so think about whether joining a gym is really necessary.

2. Your workout needs to be intense, you only get out what you put in. Don't make it too easy or you will be wasting your time.

"I only want big arms and chest, nothing else" This is not how you will workout. Your body will be completely out of proportion, accept this now. Your workout will cover the entire body, building solid strength.

3. Forget isolation exercises, you're not a professional body builder, so ignore them. Concentrate on compound exercises which use several muscles at once; this will be faster, more effective, and more fun too.

4. Working out a muscle once a week is a bad idea, you need to do it at least 2 times a week; but don't worry to much about this because a workout program based on compound exercises will prevent this.
5. Proper form is very important

 When squatting bring your rear end to the floor, if you aren't doing this then you are wasting your time. Also don't do ultra slow reps, do it naturally and controlled.

6. Perform reps of 6-8, and about 4 sets.

Use the same weight for each. Hard, boring, but effective (a lot better than pyramid).

Method 1: Exercises

1. Using push and pull is a nice way to break up your workout

The routine posted above can be followed completely and is very effective or you can adapt it for your own use. The exercises however are very important; note how they all use multiple muscles because they have a greater range of motion.

2. Online video sites are very useful to see how to perform an exercise.

3. Aim to workout 3 times a week, but avoid over training. Try using each of the workouts above once a week.

4. Bench what you can Row

This is a simple piece of advice, antagonistic symmetry is when two muscles work in sync: like how you can straighten your arm, the triceps contracts and the bicep relaxes. Some people training one muscle too much and can damage themselves, the back is the most neglected muscle. The barbell row is pretty much the opposite of the bench press, so never bench more than you can row, this will avoid injury.

Method 2:

Sleep, rest and nutrition are all vital factors when building muscle. This article has focused on the training aspect.

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