Manual Kettler Unix M - 07650-100 (page 26 of 30) (English, German, Dutch, Danish, French, Italian, Polish, Portuguese, Spanish)

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Vadba

SLO

Eliptični trenažer

Idealen za vadbo velikih skupin mišic, kot so noge,

roke, trup in ramena.

Z eliptičnimi gibi je vadba še posebej neškodljiva za sklepe. Vad-

ba z eliptičnim trenažerjem je še posebej primerna za ljudi, ki ve-

liko sedijo. Pri vadbi z eliptičnim trenažerjem imate vzravnan vad-

beni položaj. S tem razbremenite hrbet in hrbtenico. Možne so

različne vadbene obremenitve: vadba le nog - roke ostanejo v tem

primeru na fiksnem ročaju, vadba celotnega telesa s pasivno upo-

rabo ramen, vadba celotnega telesa z aktivno uporabo ramen.

Povezovanje vadbe nog in rok ustvarja učinkovito vadbo celotne-

ga telesa in tako obremenjuje vse pomembne skupine mišic.

Vadba zgornjega dela telesa na vzvodih za roke obremenjuje do-

datno mišice rok, ramena in hrbta.

Prednosti:

■ eliptično gibanje, ki ne škoduje sklepom;

■ učinkovita vadba celotnega telesa in obremenjevanje vseh po-

membnih skupin mišic;

■ zelo raznolika vadba z gibanjem naprej in nazaj;

■ idealno za vadbo fitnesa, usmerjeno doseganju zdravja;

Poraba (kcal): pribl. 700 na uro

Poraba maščob: pribl. 55 - 59 g na uro

Drža telesa in izvajanje gibov

Pazite na trden, varen položaj na stopalnih površinah.

Podplat čevlja lahko zadene ob sprednji rob stopalne površine (še

posebej pri ljudeh nizke rasti).

Roke primejo za vzvod za roke v višini prsi in komolci so ob tem

rahlo upognjeni. Zgornji del telesa se postavi v vzravnan položaj.

Pazite, da ostanejo kolena in komolci med gibanjem vedno rahlo

upognjeni.

Ped gibanjem naprej pazite, podobno, kot pri normalnem teku,

da boste dvignili petek s tal, da bi tako zagotovili vadbo mišic

meč in prekrvavitev nog.

Različice treninga

Vaš eliptični trenažer zagotavlja veliko vadbenih različic. Z akti-

vnim in pasivnim premikanjem ročajev lahko sami določate inten-

zivnost vadbe zgornjega dela telesa. Tako lahko poudarite na pri-

mer obremenitev bolj na mišice nog in zadnjice tako, da premi-

kate ročaje nekoliko pasivneje in bolj sproščeno.

Za intenzivnejšo vadbo gornjega dela telesa premikajte ročaje s

svojimi rokami bolj dinamično.

V glavnem pa ostane vadba celotnega telesa, pri kateri vadite ob

mišicah zadnjice in nog tudi mišice ramen, rok in hrbta.

Ta eliptični trenažer omogoča tudi, da popolnoma izpustite roke.

Za to objemite z rokami fiksni ročaj. Pri tem ostanejo komolci

sproščeni ob zgornjem delu telesa tako, da lahko vzvod za roke

niha prosto. V tem položaju vadite izključno mišice nog in zad-

njice.

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Kettler Unix M - 07650-100 Manual

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