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Vadba z vibracijsko ploščo
163
Minute 3–6 od 9,4Hz do 10,9Hz;
Obremenitvena faza s poudarkom na intramuskularni koordinaciji
Minute 7–10 od 8,5Hz do 9,6Hz;
Sprostitev in ohlajanje
P3: Intervalna vadba s ploskim vrhnjim delom: 10minut
Minute 1–2 z 9,1Hz na 10,9Hz;
Skok z opornih mišic na globlje povprečje mišic
Minute 3–4 z 9,3Hz na 12,5Hz;
večji skok z intramuskularne koordinacije na globlje povprečje
mišic
Minute 5–6 z 9,7Hz na 13,5Hz;
skok s polne moči na največjo obremenitev mišic v tem programu
Minute 7–9 z 9,1Hz preko 13,2Hz na 15,1Hz;
Zadnji vrh za največjo možno obremenitev mišic
Minute 10 9,1Hz;
Sprostitev in ohlajanje
P4: napredna intervalna vadba z višjim vrhom: 10minut
Minute 1 9,6Hz;
Faza ogrevanja z intermuskularno koordinacijo
Minute 2–3 z 11,4Hz na 13,7Hz;
skok z inter in intramuskularno obremenitvijo
Minute 4–5 z 10,5Hz na 13,9Hz;
večji skok z inter in intramuskularno obremenitvijo
Minute 6–7 z 10,6Hz na 13,6Hz;
krajša faza počitka za regeneracijo
Minute 8–10 z 9,6Hz na 13,9Hz in nato na 12,9Hz;
ponovna največja obremenitev z naknadnim sproščanjem in
ohlajanjem
P5: Intervalna vadba s polno močjo z največjim vrhom: 10minut
Ta program se priporoča samo naprednim uporabnikom. Ponavlja skoke med 10,9 Hz
(meja prehoda z inter na intramuskularno obremenitev) in vrhunce v višini 16,0 Hz
(najvišja frekvenca povprečnega krčenja mišic je pri 27 Hz), zato mora zaradi krčenja
mišic celotno telo delovati stabilizacijsko.
Ta program se uporablja za izboljšanje gibljivosti in povečanje moči obremenjenih mišic.
Zaženete ga lahko samo, če ste dobro ogreti.
163


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