Introduction to the Vibro Bar
If you’re on the hunt for an exciting new addition to your home or gym training routine, the vibro bar could be an excellent option, especially for core – strengthening and improving body posture. Vibrobars, also known as flex bars or bouncy bars, have an interesting origin.
Approximately 30 years ago, a professor’s study revealed that with minimal time and effort, it could have a highly positive impact on the strength of the muscles that support the spine. In 2001, physiotherapists and sports scientists in Germany developed the flexi bar (vibrating bar) to create an easy – to – use vibrating tool to achieve such a training effect.
Appearance and Varieties
The vibro bar resembles a long, multi – coloured stick. When you bring it to the gym, many might mistake you for a martial arts practitioner! Despite its somewhat unusual appearance, it is widely used by bodybuilders, rugby players, triathletes, mothers, disabled individuals, and children, showcasing its versatility.
There are three main types of vibro bars: a red standard vibro bar, a black vibro bar, and a small green vibro bar designed for children, the elderly, disabled people, and those recovering from surgery. Additionally, a variety of other colours are now available.
How to Use the Vibro Bar
To use the vibrating bar, grip it lightly yet firmly and then move it around to generate a vibrational force that acts on the muscles and nervous system. Some people can easily initiate the vibration, while others may need more time. The key is not to over – think or focus on the bar, as this seems to hinder its movement. Interestingly, getting it to move has no relation to fitness levels; in fact, it’s often easier for less strong individuals.
At first, you’ll feel the movement in your forearms and shoulders. But once you get the hang of it, you’ll start to experience the benefits within a few weeks. You can use the vibrator bar for a short workout at home on its own or incorporate it between core workouts and stretching exercises. It can also be used between strength – training sets to increase muscle tone, as part of a circuit to fatigue muscles differently, or between two sets of sprint runs to improve reaction time.
Benefits of Vibro Bar Exercise
The vibrating bar shakes at the same frequency as the body is said to vibrate. The resulting amplitude increase creates a destabilising force that activates your core muscles and stabilisers to balance it. The benefits include increased strength in joint stabilisers and core muscles. This, in turn, improves joint health and spinal integrity, enhancing your posture, movement quality, and injury prevention.
Good nutrition and vibro bar exercises complement each other. Any fitness program should be enhanced by a proper nutritional plan. A balanced diet helps maximise workout benefits and aids in quicker recovery from stress and strain. Combining a healthy nutrition plan with a vibro bar workout can help you reach your fitness goals.
What Sets Vibro Bar Workouts Apart
Vibro bar workouts are unique because they use vibration as resistance instead of load (weights) or gravity. This makes them suitable for overweight individuals just starting a fitness program who may have mobility issues. However, as their fitness level improves, they should choose more challenging exercises.
A typical vibro bar workout can start with standing in different positions while using the bar. More advanced users can incorporate it into common training movements like lunges, squats, and almost all common bodyweight exercises.
Recommended Vibro Bar Training Movements
The following five types of movements are highly recommended for vibro bar training, especially beneficial for injured athletes and those looking to change their fitness program:
- Abs training
- Torso rotation
- Lunge
- Deep squat
- Handstand
Precautions When Using the Vibro Bar
Since elastic bar (vibro bar) exercises are not commonly used, individuals with acute conditions such as arthritis, back pain, or injury should use them with caution.
