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Vadba z vibracijsko ploščo
168
Dvigovanje medenice
Ciljne mišice:
zadnjica, spodnji del hrbta, zadnji del stegen
Izvedba:
Uležite se s pokrčenimi nogami na hrbet, z
nogami na vibracijski plošči, rokami ravno ob
telesu, dlanmi, obrnjenimi proti tlom.
Težo prenesite na peti, tako da konice prstov
povlečete navzgor.
Ramena potisnite proti tlom.
Dvignite medenico in hrbet, zgornji del telesa
in stegno oblikujeta eno črto.
Stopnja
vadbe
Stopnja
vibracij
lahka 1–5
srednja 6–12
težka 15–20
Napnite trebušne in zadnjične mišice.
Potek:
statično: 2 seriji.
Položaj držite vsakokrat 20–30 sekund, vmes naredite 20–30-sekundni premor.
dinamično: Spustite zgornji del telesa in medenico tik nad tlemi in ju nato ponov-
no dvignite.
2 seriji z 10 ponovitvami. Vmes naredite 20–30-sekundni premor.
Dvigovanje trupa vstran
Ciljne mišice:
stranske trebušne mišice in mišice trupa, roke
Izvedba:
V stranskem položaju se na vibracijsko ploščo
oprite z desno podlaktjo, komolec ravno pod
ramo, nogi sta druga nad drugo.
Dvignite medenico s tal, tako da zgornji del
telesa in noge oblikujejo ravno črto.
Napnite trebušne in zadnjične mišice.
Potek:
skupno 1 minuto.
Položaj držite vsakokrat 15–20 sekund, nato
zamenjajte stran.
Vmes naredite pribl. 10-sekundni odmor.
Stopnja
vadbe
Stopnja
vibracij
lahka 1–5
srednja 6–12
težka 15–20
168


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