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Vadba z vibracijsko ploščo
172
Opora za triceps z opornima ročajema
Ciljne mišice:
Triceps
Izvedba:
Oporna ročaja namestite približno v širini
ramen.
Postavite se pred vibracijsko ploščo in se z
rokama oprite na oporna ročaja.
Nekoliko privzdignite zadnjico s tal.
Napnite trebušne in zadnjične mišice.
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.
Ohlajanje (Cool-down)
Ciljne mišice:
noge, meča
Izvedba:
Vibracijsko ploščo nastavite na najnižjo fre-
kvenco.
Uležite se pred vibracijsko ploščo na hrbet, z nogami/meči na vibracijski plošči.
Sprostite celotno telo in se pustite masaži.
Potek:
pribl. 1–2minuti
172


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