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Variantes de entrenamiento
Para reforzar el esfuerzo de la musculatura de los muslos y
glúteos, acentúe el pedaleo. Para lograr un entrenamiento
reforzado de la parte trasera de los muslos, acentúe la tracción
de los pedales con la cinta hacia arriba.Además, tiene la posi-
bilidad de simular una cuesta con una resistencia elevada de
los pedales. Con este entrenamiento se incluye, aparte de la
musculatura de las piernas, también la del abdomen y la
lumbar, así como la del torso y los hombros.
Recomendación para el entrenamiento
Acuérdese siempre de los ejercicios de flexión posteriores, para
prevenir lesiones y agujetas.
Programa de entrenamiento de 4 semanas sobre la bicicleta
estática para principiantes
1. Woche
Montag
15 Minuten bei
niedriger Belastung
Stufe 1-3
Dienstag
Pause
Mittwoch
15 Minuten bei
niedriger Belastung
Stufe 1-3
Donnerstag
Pause
Freitag
15 Minuten bei
niedriger Belastung
Stufe 1-3
Samstag
Pause
Sonntag
Pause
2. Woche
20 Minuten bei
niedriger Belastung
Stufe 1-3
Pause
20 Minuten bei
niedriger Belastung
Stufe 1-3
Pause
20 Minuten bei
niedriger Belastung
Stufe 1-3
Pause
Pause
3. Woche
30 Minuten bei
niedriger Belastung
Stufe 1-3
30 Minuten bei
niedriger Belastung
Stufe 1-3
Pause
30 Minuten bei
niedriger Belastung
Stufe 1-3
Pause
30 Minuten bei
niedriger Belastung
Stufe 1-3
Pause
4. Woche
30 Minuten bei
mittlerer Belastung
Stufe 4-6
30 Minuten bei
mittlerer Belastung
Stufe 4-6
Pause
30 Minuten bei
mittlerer Belastung
Stufe 4-6
Pause
30 Minuten bei
mittlerer Belastung
Stufe 4-6
Pause
Aviso: A partir de la 5ª semana deberá aumentar la duración de
los intervalos de esfuerzo para lograr correr de 20 a 30 minutos
sin interrupción. Procure que su pulso de entrenamiento durante
las primeras 8 semanas se sitúe aprox. en el 60 – 65 % de su fre-
cuencia máxima de pulsación, y que no supere el 75 %.
Hometrainer – per chi ama andare in bicicletta e vuole
evitare carichi eccessivi alle articolazioni
Il movimento circolare delle gambe crea una forma di
movimento particolarmente delicata per le articolazioni di piedi,
ginocchia e fianchi. Risulta il movimento ideale per un
allenamento cardiocircolatorio dosato, mirato a bruciare i
g
rassi, in quanto lo sforzo fisico è minore di quello della corsa.
L
’hometrainer quindi risulta ideale anche per persone in
s
ovrappeso o con problemi fisici, che vogliono evitare carichi
eccessivi delle articolazioni di ginocchia e fianchi.
Per l’allenamento orientato alla frequenza cardiaca si consiglia
una fascia toracica.
I vantaggi:
• Regolabile ergonomicamente in modo ottimale alla posizione
di allenamento desiderata
• Ideale per l’allenamento cardiocircolatorio e per bruciare i
grassi
• Carico ridotto sulle articolazioni
• Adatto anche per persone in sovrappeso e principianti
• Ingombro ridotto e facile da trasportare
Regolazione della posizione ottimale di seduta
La posizione ideale è quella con il busto leggermente piegato in
avanti. Se si soffre di problemi di schiena, regolare l’angolo
d’inclinazione del manubrio in modo che il busto sia in
posizione eretta, in quanto in tal modo non si sforzano la
colonna vertebrale e le articolazioni.
Consumo energetico (kcal)
ca. 600 per ora
Combustione dei grassi
ca. 48 - 54 g per ora
Biometría bicicleta estática
– IT – Biometria cyclette
39


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