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Vadba z vibracijsko ploščo
94
Uporaba ročajev
Izvajanje sklec na vibracijski plošči lahko močno obremeni zapestji, kar
lahko povzroči bolečine in ovira vašo vadbo. Oporni ročaji pomagajo, da
zapestji med izvajanjem ohranite v ravnem položaju in jih tako veliko manj
obremenite.
Ročaj lahko namestite v štiri različne položaje. Dodaten ročaj pomaga zlasti
pri vadbi večjih prsnih mišic, pri ožji namestitvi se triceps močneje aktivira.
Sklece z opornim ročajem
Ciljne mišice:
prsi, sprednji del ramen, triceps
Izvedba:
Oporna ročaja namestite približno v širini ra-
men, oprite se z rokami na oporna ročaja, roki
nekoliko upognite, kolena so na tleh, gležnja
prekrižana. Hrbet in zatilje oblikujeta eno črto.
Napnite trebušne in zadnjične mišice.
Alternativno: Oprite se z nogami, hrbet in nogi
oblikujejo eno črto.
Oporna ročaja lahko namestite v štiri različne
položaje.
Potek:
Stopnja
vadbe
Stopnja
vibracij
lahka 1–5
srednja 6–12
težka 15–20
statično: 2 seriji. Položaj vsakokrat držite 15–30 sekund, vmes pa naredite premor,
ki naj traja 20–30 sekund.
dinamično: Spustite zgornji del telesa tik nad vibracijsko ploščo in se nato vrnite v
izhodiščni položaj. 2 seriji z 10 ponovitvami pri srednji hitrosti.
Vmes naredite 30-sekundni odmor.
94


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