When you queue up a Mark Wahlberg movie, you can typically count on two things: some stellar acting, and some close-ups of his hot bod. We asked Wahlberg’s trainer and Brik Fitness owner Brian Nguyen what us regular people can do to bulk up Marky Mark style and he shared one of Wahlberg’s secrets: Power Plate. The strengthening tool uses vibration technology to stimulate muscles to contract faster than they can on their own.
You know when you’ve been holding a plank for 60 seconds and your body starts to shake? Power Plate gets your muscles shaking like that ASAP. This helps tone whatever muscles you are targeting — all your favorite body resistance strength-training moves can be done with the Power Plate — just faster since the quicker your muscles contract, the quicker you’ll muscles will tone.
You can find Power Plate at most gyms, but the brand just released a smaller version specifically designed for people to keep in their home.
Here, Nguyen tells us the three moves he makes Wahlberg do:
What: Combination of glute stretch and low back stretch.
Why: Stretching glutes and the lower back allow you to better perform athletics as well as everyday activities.
How: Sit upright in the middle of the plate — feet in front of you. Bring your right knee toward your left shoulder and hold it there with left hand. Press start and rotate your upper body to the right as far as you comfortably can. Reverse and repeat with other leg.Hold for 30 to 60 seconds on each side.
What: Works chest, arms and shoulders and requires core and balance stability
Why: Arm, shoulder and core muscles are challenged and strengthened by this push up position and rotation.
How: Assume push-up position with legs spread 1 foot apart, placing your hands on the plate. Press start and do one push up. As you reach the top, rotate onto one arm extending the other arm toward the ceiling. Reverse and repeat. Hold for 60seconds on each side on high amplitude.
Cool Down: Down Dog Stretch
What: Stretches lats, low back, hamstrings, and calves
Why: Participating in active recovery after exercise can help prevent muscle tightness and soreness.
How: Start on hands and knee (hands on the plate — toes curled to floor). Start the plate and press your bum up and back away from your hands, allowing your heels to contact the ground. Your head will naturally drop between your arms, ideally forming a perfect upside down V with 90 angle at the hips.Hold for 60 seconds.
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