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Vadba z vibracijsko ploščo
158
Vadba z vibracijsko ploščo
Kaj je treba upoštevati pri vadbi
Priprava
Pred začetkom programa vadbe se s svojim zdravnikom pogovorite o tem, ali in
katere vaje so primerne za vas.
Med vadbo nosite udobna, zračna športna oblačila in čvrste športne čevlje z nedr-
sečim podplatom.
Vadbe ne začnite takoj po jedi, temveč počakajte približno 80minut.
Poskrbite za zadostno prezračevanje vadbenega prostora, vendar se med vadbo
izogibajte prepihu.
Da bi dosegli najboljše rezultate vadbe in preprečili telesne poškodbe, pred začetkom
vadbe načrtujte fazo ogrevanja (Warm-up), po vadbi pa fazo sproščanja (Cool-down).
Vadba
Vadbo začnite počasi (faza ogrevanja) in jo počasi tudi končajte (faza sproščanja).
Pazite, da se ne preobremenite. V prvih tednih izvajajte samo kratke enote vadbe.
Brez prekinitve ne vadite dlje od 10 minut!
Ne preobremenite svojega telesa. Ne vadite, če ste utrujeni ali izčrpani.
Da bi se izognili vajam, ki povzročajo zdravstvene težave, naj vam vaje za razteza-
nje in ogrevanje pokaže trener oz. usposobljena oseba.
Če niste vajeni telesnih aktivnosti ali če dlje časa niste trenirali, z vadbo začnite
počasi.
Z vadbo prenehajte takoj, ko začutite bolečine ali se pojavijo kakršne koli težave.
Splošni previdnostni ukrepi in nasveti
Na vibracijski plošči nikoli ne stojte z iztegnjenimi udi (tj. z rokami ali nogami, gle-
de na izhodiščni položaj). Pri iztegnjenih udih mišice ne morejo ublažiti vibracij.
Vibracije se nato prenesejo prek kosti do lobanje.
Če začutite vibracije v glavi (tj. jih občutite na glasu in/ali očeh), to pomeni, da na
vibracijski plošči stojite v nepravilnem položaju in morate popraviti izhodiščno držo.
Pri vajah za trebušne mišice sedite na plošči. Preden se postavite v ta položaj, se
morate obvezno že navaditi vibracij.
Da bi dosegli optimalne učinke vadbe in preprečili telesne poškodbe, natančno
sledite navodilom za izhodiščni položaj, za samo vadbo in za priporočene premore.
V položaje za vadbo se vedno postavite z napetimi mišicami. Vibriranje glasu
boste preprečili, če boste nekoliko dvignili pete.
158


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