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Vadba z vibracijsko ploščo
91
Počep
Ciljne mišice:
stegno in golen, zadnjica, hrbet
Izvedba:
Postavite se na vibracijsko ploščo, stopala so
vzporedno.
Počasi se sklonite in nadzirajte noge, dokler
stegni nista približno vzporedno s tlemi.
Zgornji del telesa se pri tem nekoliko nagne
naprej in potisne zadnjico nazaj.
Med to fazo vaje vdihnite.
Pri premikanju naprej pazite, da so kolena
obrnjena v isto smer kot konice prstov oz. da so
največ v isti višini s konicami prstov.
Potek:
2 seriji po 30 sekund:
Stopnja
vadbe
Stopnja
vibracij
lahka 1–5
srednja 6–12
težka 15–20
Ohranjajte spodnji položaj statično in izvedite upogibanje kolen dinamično.
Izpadni korak
Ciljne mišice:
stegno, zadnji del goleni, zadnjica
Izvedba:
Postavite se pred vibracijsko ploščo. Noge
razširite približno v širini bokov.
Hrbet in zatilje naj bosta zravnana, pogled na-
ravnost, trebušne in zadnjične mišice pa napete.
Z eno nogo naredite dolg korak naprej na ploščo.
Golen in stegno oblikujeta 90° kot, koleno pa
ostane za prsti in kaže v isto smer kot prsti.
Roke naj sproščeno visijo ob telesu ali jih oprite
na boke.
Tukaj velja enako kot pri ostalih vajah:
Ker je na zunanjih straneh amplituda višja in
je zato vajo praviloma težje izvesti, začnite na
sredini vibracijske plošče.
Stopnja
vadbe
Stopnja
vibracij
lahka 1–5
srednja 6–12
težka 15–20
Potek:
2 seriji po 30 sekund na vsaki strani: Ohranjajte položaj statično ali izvedite vajo
dinamično.
91


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