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Vadba z vibracijsko ploščo
166
Izpadni korak
Ciljne mišice:
stegno, zadnji del goleni, zadnjica
Izvedba:
Postavite se pred vibracijsko ploščo. Noge razširite
približno v širini bokov.
Hrbet in zatilje naj bosta zravnana, pogled narav-
nost, trebušne in zadnjične mišice pa napete.
Z eno nogo naredite dolg korak naprej na ploščo.
Golen in stegno oblikujeta 90° kot, koleno pa
ostane za prsti in kaže v isto smer kot prsti.
Roke naj sproščeno visijo ob telesu ali jih oprite
na boke.
Tukaj velja enako kot pri ostalih vajah:
Ker je na zunanjih straneh amplituda višja in je
zato vajo praviloma težje izvesti, začnite na sredini
vibracijske plošče.
Stopnja
vadbe
Stopnja
vibracij
lahka 1–5
srednja 6–12
težka 15–20
Potek:
2 seriji po 30 sekund na vsaki strani: Ohranjajte položaj statično ali izvedite vajo
dinamično.
166


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