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48
1.
Postavte sa s mierne
ohnutými kolenami na
základnú dosku. Podoprite
si ruky v páse.
(ľahké cvičenie chrbta,
bokov a nôh)
2.
Striedavo sa postavte
s jednou nohou ohnutou na
základnú dosku a podopri-
te si ruky v páse.
(stredné cvičenie chrbta,
bokov a nôh)
3.
Postavte sa s ohnutými
kolenami na základnú
dosku, podoprite si ruky
v páse a ohnite sa mier-
ne dopredu. (intenzívne
cvičenie chrbta,
bokov a nôh)
4.
Postavte sa s mierne
ohnutými kolenami na
základnú dosku a ťahaj-
te elastické pásy s
ohnutými ramenami
smerom dopredu s
miernym napätím.
(ľahké cvičenie chrbta,
bokov a nôh)
7.
Položte ruky na základnú
dosku a prejdite do hlbokej
polohy podpor poležiačky.
(intenzívne precvičenie
ramien, ramenných svalov
a svalov hornej časti tela
ako aj svalov nôh.)
8.
Ľahnite si pred Vibro
3000 na chrbát, položte
nohy na základnú dosku
a zdvíhajte boky.
(stredné precvičenie nôh,
stehien a bedrových
svalov.)
9.
Obráťte sa chrbtom k Vibro
3000 a zaujmite polohu
ležmo na chrbte. (intenzívne
precvičenie svalov rúk a horných
častí tela ako aj svalov nôh.)
5.
Postavte sa s ohnutými kolenami na
základnú dosku a ťahajte elastické pásy
s roztiahnutými ramenami s napnutím.
(intenzívny precvičenie chrbta, bokov
a nôh)
6.
Položte ruky na
základnú dosku a prejdite
do počiatočnej polohy
podpor poležiačky.
(stredné precvičenie rami-
en, svalov rúk a horných
častí tela ako aj svalov
nôh.)
48


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