Manual Kettler 07946-860 Corsa S (page 60 of 92) (English, German, Dutch, French, Italian, Spanish)

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Trening za začetnike je možno oblikovati v prvih 4 tednih na sle-

deči način:

Za osebno dokumentiranje izvajanja treninga lahko vpišete do-

sežene vrednosti treninga v tabelo zmogljivosti.

Pred in po vsaki enoti treninga služi ca. 5-minutna gimnastika

ogrevanju oziroma ohlajanju (Cool-Down). Med dvema enotama

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

treninga imejte en dan brez treninga, če imate v kasnejšem pote-

ku rajši 3-kratni tedenski trening po 20 - 30 minut. Sicer pa nič

škodi tudi vsakodnevni trening.

Potek gibanja (Crosstraining)

Potek gibanja treninga Cross je že predhodno določen z eliptič-

no rotacijo gonilnih površin in uležajenjem zagonskih ročajev

Kljub temu pa je potrebno upoštevati nekatere točke:

■ Pred treningom zmeraj pazite na pravilno sestavljenost in po-

ložaj naprave.

■ Pri vzpenjanju na napravo se mora en pedal nahajati v spod-

njem položaju, drugi pa v zgornjem položaju. Z obema roka-

ma primite ročaje in stopite najprej na spodnji pedal. Pri sesto-

panju najprej razbremenite zgornji pedal.

■ Pedale nastavite v takšni razdalji do ročajev, kot Vam to naj-

bolje ustreza; pri tem pazite na dovolj prostora za noge do

ročajev.

■ Trenirajte z ustreznimi športnimi copati in pazite na varni po-

ložaj na pedalih.

■ Držite se za držaj med premičnima ročajnima palicama, če že-

lite izvajati samo trening spodnjega dela telesa. (Ne trenirajte

prostoročno.)

■ Pazite na enakomerni, zaokroženi potek gibanja.

■ Zavorno upornost nastavite odgovarjajoče Vašim osebnim pot-

rebam s pomočjo vrtljivega gumba pod cockpit-om.

■ Med treningom spreminjajte gibanje pedalov naprej in nazaj

tako, da boste različno obremenjevali nožnih in zadnjičnih

mišic.

Z rednim treningom lahko izboljšate Vašo vzdržljivost, moč in s

tem tudi Vaše dobro počutje. Uspeh treninga boste optimirali z

zdravstveno zavednim načinom življenja, ki ga določate z urav-

noteženo, polnovredno prehrano.

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Kettler 07946-860 Corsa S Manual

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