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Vadba z vibracijsko ploščo
162
Spreminjanje frekvence
Frekvenca določa število nihanj na sekundo, v katerih se premika vibracijska plošča.
S senzorskima tipkamaSPEED -/+
13
na vibracijski plošči ali tipkamaSPEED -/+
23
na daljinskem upravljalniku lahko frekvenco spreminjate med 5 in 16Hz.
Razčlenitev enot vadbe
Pred pričetkom fitnes treninga obvezno preberite varnostne napotke.
Vzemite si dovolj časa za svojo fitnes vadbo in upoštevajte čas za fazo ogrevanja
in počivanja.
Posamezna vadba mora biti sestavljena iz treh faz:
Faza ogrevanja: 5–10 minut gimnastike in raztezanja, s katerimi boste svoje
mišice pripravili na obremenitev.
Vadba z vibracijami: največ 10 minut intenzivne, a lahkotne vadbe.
Faza ohlajevanja: najmanj 5minut vaj za sprostitev.
Prekinitev vadbe
Da bi preprečili telesne poškodbe, vadbo prekinite takoj, ko opazite enega izmed
naslednjih simptomov:
Če se vaše mišice nekontrolirano napnejo.
Če med vadbo občutite vrtoglavico.
Če med vadbo začutite bolečine.
Če se med vadbo ne počutite dobro oz. ste napeti ali če vam postane slabo.
Prednastavljeni programi
P1: lahka piramidna vadba: 10minut
Minute 1–3 od 8,2Hz do 12,9Hz;
Faza ogrevanja
Minute 4–7 od 9,1Hz do 12,9Hz;
obremenitvena faza s srednjim aktiviranjem opornih mišic bokov in
hrbta ter izboljšanje intermuskularne koordinacije
Minute 8–10 od 8,1Hz do 9,4Hz;
Sprostitev mišic in ohlajanje
P2: srednja piramidna vadba: 10minut
Minute 1–2 od 8,5Hz do 9,0Hz;
Faza ogrevanja
162


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