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ELLIPTICAL X6 CROSSTRAINER ERGOMETER
24
Aerobna cona:
S treningom v aerobni coni pokurite več ogljikovih hidratov kot
maščob. Z višjo obremenitvijo krepite srce in pljuča. Če želite
postati hitrejši, močnejši in vzdržljivejši, morate trenirati tudi v
aerobni coni. Učinek tega treninga se izredno odraža na vašem
srcu in dihalnem sistemu.
Anaerobna cona:
Trening v tej coni prinaša večjo zmogljivost presnavljanja mlečne
kisline. Tako lahko hitreje trenirate brez odvečnega tvorjenja
laktata. To je naporen trening, pri katerem boste občutili pravo
bolečino napornega treninga, kot je npr. izčrpanost, težko dihan-
je in utrujenost. Koristen učinek zadeva predvsem krog ljudi, ki se
zanimajo za vrhunski trening. Če želite zgolj ostati v formi, vam ni
nikoli treba trenirati v tej coni.
Opozorilna cona:
To je cona z najvišjo intenzivnostjo in se mora uporabljati le z
največjo mero pazljivosti. Tu trenirate le, če ste v ekstremno dobri
formi in imate bogate izkušnje in praktično znanje o ekstenziv-
nem vrhunskem treningu. To področje lahko kaj hitro pripelje do
poškodb in preobremenitev. To je namreč izredno težak trening,
ki naj bi bil predviden predvsem za vrhunske športnike. S strani
športne medicine se za učinkovite smatrajo naslednji obsegi
obremenitve:
POGOSTOST TRAJANJE
dnevno 10 minut
2–3 x tedensko 20–30 minut
A) Svoj trup karseda držite pokonci.
B) Pogled je usmerjen naravnost naprej.
C) Gibanje mora predvsem izhajati iz nog.
D) Roke služijo le za stabilizacijo vašega trupa (Pozor: Nikoli ne
trenirajte prostoročno!)
E) Pete morajo biti med treningom rahlo privzdignjene, po-
dobno kot pri klasičnem stilu teka na smučeh.
F) Mirne volje pogosteje menjavajte položaj vašega prijema.
Da bi se izognili poškodbam, se naprej le z eno nogo povzpni-
te na desni ali levi pedal.
Pomembno je, da se z obema rokama trdno primete ovalne-
ga ročaja. Šele zatem stopite z obema nogama na stopali ter
zgrabite za levo in desno nihajno palico.
Pri sestopanju postopajte v nasprotnem vrstnem redu:
nihajni palici spustite iz rok ter se močno oprimite ovalnega
držala. Šele zatem sestopite s pedal.
Pri tem pazite, da ne stopite na plastično oblogo
naprave.
A
B
D
F
C
Vadbena tehnika Crosstrainer Pravilno vzpenjanje in sestopanje
Navodila za trening / Pravilno vzpenjanje
in sestopanje / Vadbena tehnika Crosstrainer
SLO
ROY_Hofer_BDA_ElliptX6_Mont_def.24 24ROY_Hofer_BDA_ElliptX6_Mont_def.24 24 25.09.2006 14:10:40 Uhr25.09.2006 14:10:40 Uhr
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  • How or where do I download in English the user manual for a crane sports X6 - 33878 Submitted on 13-9-2018 at 07:29

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