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Vadba z vibracijsko ploščo
167
Sklece
Ciljne mišice:
prsi, sprednji del ramen, triceps
Izvedba:
Z rokama se v višini ramen oprite na vibracij-
sko ploščo. Roke nekoliko upognite, kolena naj
bodo na tleh, gležnja pa prekrižana. Hrbet in
zatilje oblikujeta eno črto.
Napnite trebušne in zadnjične mišice.
Alternativno: Oprite se z nogami, hrbet in nogi
oblikujejo eno črto.
Potek:
statično: 2 seriji. Položaj vsakokrat držite 15–30
sekund, vmes pa naredite premor, ki naj traja
20–30 sekund.
Stopnja
vadbe
Stopnja
vibracij
lahka 1–5
srednja 6–12
težka 15–20
dinamično: Spustite zgornji del telesa tik nad vibracijsko ploščo in se nato vrnite v
izhodiščni položaj.
2 seriji z 10 ponovitvami pri srednji hitrosti.
Vmes naredite 30-sekundni odmor.
167


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