Manual Kettler 07861-690 Vitto XL (page 75 of 76) (English, German, Dutch, Danish, French, Italian, Polish, Portuguese, Spanish)

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K osebni vadbeni dokumentaciji lahko dosežene vrednosti pri vadbi vnesete

v tabelo zmogljivosti.

Pred in po vadbeni enoti je pribl. 5-minutna telovadba namenjena ogre-

vanjih oz. ohlajevanju. Med dvema vadbenima enotama naj bo en dan

brez vadbe, če imate v nadaljevanju poteka raje 3 krat tedensko vadbo

20 – 30 minut. Sicer pa nič ne nasprotuje dnevni vadbi.

Potek gibanja (ergometer)

Potek gibanja ergometra je že določen z eliptičnim vrtenjem stopalnih

površin in uležajenja oprijemalnih drogov.

Kljub temu morate upoštevati nekaj točk:

■ Pred treningom vedno pazite na pravilno sestavljanje in postavitev na-

prave.

■ Pri stopanju na napravo, mora biti ena stopalna površina v najnižje,

druga pa v najvišjem položaju. Z obema rokama se primite oprijemal-

nih drogov in stopite najprej na najnižjo stopalno površino. Pri sesto-

panju razbremenite najprej zgornjo stopalno površino.

■ Stopalne površine si nastavite tako, da boste imeli optimalno razdaljo do

oprijemalnih drogov; pri tem pazite, da bodo noge dovolj oddaljene od

oprijemalnih drogov.

■ Vadite s primernimi športnimi čevlji in pazite na varno stojo na stopalnih

površinah.

■ Ne vadite prostoročno. Če želite izvajati vaje za spodnji del telesa, se

med gibljivima oprijemalnima drogovoma trdno oprimite ročajev.

■ Pazite na enakomeren, zaokrožen potek gibov.

■ Med vadbo izvajajte na stopalnih površinah različne gibe naprej in

nazaj, da bi na različne načine obremenjevali mišice na nogah in

zadnjici.

Med rednimi vajami lahko povečujete vzdržljivost, moč in s tem tudi dobro

počutje. Uspeh vadbe boste optimirali z zdravim načinom življenja, ki ga

določa uravnoteženo, polnovredno prehranjevanje.

Pogostost treninga Obseg enote treninga

3 x tedensko 2 minuti treninga

1 minuta odmor za gimnastiko

2 minuti treninga

1 minuta odmor za gimnastiko

2 minuti treninga

3 x tedensko 3 minuti treninga

1 minuta odmor za gimnastiko

3 minuti treninga

1 minuta odmor za gimnastiko

2 minuti treninga

3 x tedensko 4 minuti treninga

1 minuta odmor za gimnastiko

3 minuti treninga

1 minuta odmor za gimnastiko

3 minuti treninga

3 x tedensko 5 minuti treninga

1 minuta odmor za gimnastiko

4 minuti treninga

1 minuta odmor za gimnastiko

4 minuti treninga

4. teden

3. teden

2. teden

1. teden

Datum Stopnja Razdalja Čas P1 P2 Fitnes

obremenitve (km) (min) ocena

SLO

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Kettler 07861-690 Vitto XL Manual

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