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De esta manera conseguirá que su
cuerpo se acostumbre a este nuevo
tipo de entrenamiento poco a poco
minimizando las posibles molestias.
Este tipo de movimiento,
excepcionalmente, puede usarse en
días consecutivos con valores mínimos
para ejercicios de estiramiento o
masaje.
Le aconsejamos que las primeras
semanas a días alternos, utilice el
entrenamiento en modo manual de
acuerdo a las siguientes tablas:
Semana 1ª a
Serie
Tiempo Intensidad
1
3 Minutos entrenamiento
1 Minuto recuperación
1-10
2
3 Minutos entrenamiento
1 Minuto recuperación
1-20
3
3 Minutos entrenamiento
1 Minuto recuperación
1-10
Semana 4ª a
Serie
Tiempo Intensidad
1
4 Minutos entrenamiento
1 Minuto recuperación
1-20
2
4 Minutos entrenamiento
1 Minuto recuperación
1-40
3
4 Minutos entrenamiento
1 Minuto recuperación
1-20
Semana 8ª a 15ª
Serie
Tiempo Intensidad
1
4 Minutos entrenamiento
1 Minuto recuperación
1-20
2
4 Minutos entrenamiento
1 Minuto recuperación
1-50
3
4 Minutos entrenamiento
1 Minuto recuperación
1-20
1.3 Movimiento vibro-oscilante
(Dual Fit)
Es aconsejable comenzar utilizando la
plataforma de manera manual,
siguiendo las indicaciones de las
tablas que aparecen a continuación,
ya que los programas desarrollan
niveles de intensidad altos.
De esta manera conseguirá que su
cuerpo se acostumbre a este nuevo
tipo de entrenamiento poco a poco
minimizando las posibles molestias.
Semanas 1ª a 3ª
Intensidad oscilante: 1-20
Intensidad orbital: 1-20
8 series de vibración de 1 min. con
1 min., como mínimo, de
recuperación (descanso) después
de cada serie y 4 minutos de
descanso en mitad de la sesión
(después de 4 series). Combine
ambos movimientos y vaya
aumentando progresivamente los
niveles de intensidad según vaya
sintiéndose cómodo.
SERIE Min
SERIE Min
Serie 1
1
Serie 5
1
Recuperar
1 Recuperar
1
Serie 2
1
Serie 6
1
Recuperar
1 Recuperar
1
Serie 3
1
Serie 7
1
Recuperar
1 Recuperar
1
Serie 4
1
Serie 8
1
Descanso de mitad de sesión: 4-5
minutos
10


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