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Vadba z vibracijsko ploščo
159
Pri položajih, pri katerih se na vibracijsko ploščo ne opirate z nogami, ampak z
drugim delom telesa, npr. rokami ali zadnjico, po potrebi podstavite brisačo ali
majhno vadbeno blazino
4
.
Pazite, da ne upognete hrbta. Hrbet mora biti raven.
Na vibracijski plošči se ne nagibajte nazaj, ker se naprava lahko prevrne.
Vadba, namenjena za krepitev, raztezanje ali sproščanje, je odvisna od položaja
in frekvence.
Priporočeno vztrajanje za posamezen položaj je med 30 in 60 sekundami, pri
čemer celotno trajanje vadbe ne sme preseči 10minut.
Pred začetkom vadbe razmislite, katere predele želite oblikovati. Izberite si ustre-
zne položaje. Najprej jih enkrat samo preizkusite. Tako boste videli, ali je položaj
za vas prijeten in ali se lahko osredotočite na pravilno držo. Med vadbo lahko tako
pazljiveje menjate z enega položaja na drugega.
Položaj zadržite toliko časa, dokler vam je prijetno in lahko telo ohranite napeto.
Položaj zamenjajte najpozneje po 60 sekundah.
Položaj vedno zamenjajte kontrolirano. Po potrebi sestopite za kratek čas z na-
prave, da lahko kontrolirano zavzamete položaj.
Vadbo končajte, ko vam bo neprijetno ali če ne morete več zadržati napetega telesa,
vendar najpozneje po 10minutah. Poslušajte svoje telo in ga ne preobremenjujte.
Prva vadba z vibracijsko ploščo
Seznanite se z vibracijsko ploščo oz. vibriranjem plošče. V ta namen preizkusite npr.
vibracijo s samo eno nogo, ki jo pri nizki frekvenci postavite na delujočo ploščo.
Na vibracijsko ploščo se najprej postavite z obema nogama, nato pa stopite na
konice prstov z upognjenimi koleni, da začutite vibracijo.
Vedno se najprej postavite na konice prstov, tako da vibracije prestrežete z meči
in stegni.
159


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