With a similar doses, 3 to 5 sets of 30-60 s, vibration can applied indirectly to the targeted muscles using the Vibalance 2.0, the Vislide, and even with the Viroller: with the Vibalance 2.0 you can include different situations of instability and disturbance; the Vislide will allow you to combine vibratory stimulation with movement with sliding and low joint impact.
You can combine static and dynamic vibration exercises, vary joint angles, and use similar degrees of flexo-extension to those used in the main part of your training. Do not use excessive overloads during vibration training so as not to induce excess fatigue before the main training session.
If you can’t do this short vibratory training session before the main part of your training session, you can do it at the end of your training or even a few hours later; you will also notice the benefits.
The physiological and neuromuscular effects induced by vibratory training, such a muscle pain reduction, increased flexibility, increased skin blood flow and temperature, improved proprioceptive function, inflammation control, increased motor units synchronization and the appearance of hormonal responses that lead to pain reduction, help prevent and reduce symptoms of DOMS.
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