Manual Kettler Unix M - 07650-100 (page 27 of 30) (English, German, Dutch, Danish, French, Italian, Polish, Portuguese, Spanish)

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Kondicioni trener:

Idelan za treniranje velikih grupa mišića kao što su

noge, ruke, trup i ramena.

Eliptičnim pokretima trening posebno štedi zglobove. Kondicioni

trener posebno je prikladan za osobe koje zbog posla mnogo

sede. Prilikom treniranja na kondicionom treneru održavajte

uspravan položaj. Na taj način se rasterećuju leđa i kičma. Mo-

guća su različita opterećenja tokom treninga: Treniranje samo

nogu – rukama uhvatite nepomičnu ručku, treniranje celog tela s

pasivnim umetkom za ruke, treniranje celog tela sa aktivnim um-

etkom za ruke. Treniranje nogu i ruku zajedno delotvorno trenira

celo telo i na taj način opterećuje sve važne grupe mišića.

Treniranjem gornjeg dela tela na ručkama dodatno se trenira

muskulatura ruku, ramena i leđa.

Prednosti:

■ eliptični pokreti štede zglobove.

■ delotvoran trening celog tela i opterećenje svih važnih grupa

mišića.

■ mogućnost mnogo varijanti treninga s pokretima unapred i

unazad.

■ idealno za zdrav kondicioni trening.

Potrošnja energije (kcal): oko 700 po satu

Potrošnja masti: oko 55-59 g po satu

Držanje tela i izvođenje pokreta

Pazite da čvrsto i sigurno stojite na površinama za stopala.

Pri tome obuća može da dodiruje prednju ivicu površine za sto-

pala (posebno kod nižih osoba).

Rukama obuhvatite ručke u visini grudi, pri čemu laktovi treba da

budu blago povijeni. Gornji deo tela mora biti u uspravnom po-

ložaju. Pazite da vam kolena i laktovi tokom izvođenja pokreta

uvek budu blago povijeni.

Pazite da prilikom izvođenja pokreta unapred, slično kao i kod

normalnog hodanja, petu odvojite od poda, kako biste trenirali

muskulaturu lista i osigurali prokrvljenost stopala.

Varijacije treninga

Vaš kondicioni trener nudi mnoštvo varijacija treninga. Aktivnim

i pasivnim pokretima ručki možete sami da odredite intenzitet tre-

niranja gornjeg dela tela. Na taj način možete, na primer, jače

da opteretite noge i sedeću muskulaturu tako što ćete ručke jed-

nostavno pomerati pasivnije i labavije.

Za intenziviranje treninga gornjeg dela tela rukama dinamičnije

pomerajte ručke.

Trening na ovoj spravi ipak je uglavnom trening za celo telo, pri

kojem pored sedeće muskulature i muskulature nogu trenirate i

muskulaturu ramena, ruku i leđa.

Vaš kondicioni trener nudi vam i mogućnost da potpuno izosta-

vite ruke. U tu svrhu jednostavno rukama obuhvatite fiksnu ručku.

Pri tome laktovi ostaju opušteni uz telo, tako da ruke i dalje mogu

slobodno da vise. U ovom položaju trenirate isključivo sedeću

muskulaturu i muskulaturu nogu.

Trening

SRB

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Kettler Unix M - 07650-100 Manual

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