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Vadba z vibracijsko ploščo
90
P5: Intervalna vadba s polno močjo z največjim vrhom: 10 minut
Ta program se priporoča samo naprednim uporabnikom. Ponavlja skoke med 10,9 Hz
(meja prehoda z inter na intramuskularno obremenitev) in vrhunce v višini 16,0 Hz
(najvišja frekvenca povprečnega krčenja mišic je pri 27 Hz), zato mora zaradi krčenja
mišic celotno telo delovati stabilizacijsko.
Ta program se uporablja za izboljšanje gibljivosti in povečanje moči obremenjenih mi-
šic. Zaženete ga lahko samo, če ste dobro ogreti.
Vaje
POZOR!
Nevarnost stiskov!
Če s prsti sežete predaleč pod vibracijsko ploščo, vam jih lahko stisne.
Pri nekaterih vajah držite vibracijsko ploščo in z rokami ne sezite
predaleč pod stran vibracijske plošče.
Da boste pri vadbi pazili na svoje sklepe, za vaje brez opornih ročajev
položite priloženo vadbeno blazino na vibracijsko ploščo.
Po potrebi stopnje vibracij prilagodite svoji individualni stopnji vadbe.
Ogrevanje (Warm-up)
Začnite z ogrevanjem tako, da naredite vaje za raztezanje in raztegovanje stran
od vibracijske plošče. S temi vajami boste ogreli mišice.
Da se seznanite z vibracijami, izvedite naslednjo vajo.
Ciljne mišice:
noge, meča
Izvedba:
Vibracijsko ploščo nastavite na najnižjo
frekvenco.
Postavite se na vibracijsko ploščo.
Kolena nekoliko upognite.
Noga stoji čvrsto na peti.
Dvignite peto in težo prenesite na blazinice.
Pri tem močno napnite mečne mišice.
Izvedite nekaj ponovitev.
Potek:
pribl. 1–2minuti
90


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