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Vadba z vibracijsko ploščo
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Izračun spodnje in zgornje meje vadbenega utripa
Spodnja meja utripa = 60%
Formula: (220 minus starost = najvišji utrip)×0,6
Zgornja meja utripa = 80%
Formula: (220 minus starost = najvišji utrip)×0,85
Nasveti in napotki za redno vadbo
Sestavite načrt, v katerem določite, kolikokrat in kako dolgo želite vaditi v enem
tednu. Pri tem si zastavite dosegljive cilje. Za učinkovito vadbo je najpomembnej-
ša rednost.
Razmislite, katere predele želite oblikovati.
Ne da bi vklopili napravo, predhodno preizkusite posamezen položaj:
Ali občutite položaj kot udoben/prijeten?
Pazite, da ne upognete hrbta in da nimate popolnoma upognjenih sklepov.
Če dlje časa niste bili športno aktivni, se pred pričetkom vadbe pogovorite s svo-
jim zdravnikom.
Začetniki naj začnejo z 2–3 enotami vaj na teden.
Čas vadbe na vibracijski plošči ne sme biti daljši od 10minut.
Položaj zadržite pribl. 30 do 60 sekund.
Sčasoma boste razvili svoj osebni vadbeni načrt. Tako boste na primer izvedli
manj vaj, vendar bodo te trajale dlje časa, ali pa več vadbenih enot v posame-
znem tednu.
Alternativno lahko povečate frekvenco in amplitudo. Na ta način neodvisno od
časa vadbe povečate intenzivnost vadbe.
Spreminjanje amplitude (obseg nihanj)
Pri spreminjanju (vzporednega) položaja svojih nog na plošči boste spremenili razda-
ljo med nihajočimi mišicami ali deli telesa in sredino telesa, s čimer se stopnja težav-
nosti vaj poveča oz. zmanjša.
Noge na vibracijski plošči postavite vzporedno drugo zraven druge, ali bolj nav-
zven ali bolj navznoter. S tem se amplituda poveča (noge bolj na zunanji strani
vibracijske plošče) oz. zmanjša (noge bolj na notranji strani vibracijske plošče),
posledično pa tudi stopnja težavnosti.
Izberite težavnostno stopnjo od znotraj navzven.
Na začetku začnite s čisto notranje strani.
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