ZAAZ 20K User Manual - •  Lower Speed

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      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.