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K osebni vadbeni dokumentaciji lahko dosežene vrednosti pri vadbi vnesete
v tabelo zmogljivosti.
Pred in po vadbeni enoti je pribl. 5-minutna telovadba namenjena ogre-
vanjih oz. ohlajevanju. Med dvema vadbenima enotama naj bo en dan
brez vadbe, če imate v nadaljevanju poteka raje 3 krat tedensko vadbo
20 – 30 minut. Sicer pa nič ne nasprotuje dnevni vadbi.
Potek gibanja (ergometer)
Potek gibanja ergometra je že določen z eliptičnim vrtenjem stopalnih
površin in uležajenja oprijemalnih drogov.
Kljub temu morate upoštevati nekaj točk:
Pred treningom vedno pazite na pravilno sestavljanje in postavitev na-
prave.
Pri stopanju na napravo, mora biti ena stopalna površina v najnižje,
druga pa v najvišjem položaju. Z obema rokama se primite oprijemal-
nih drogov in stopite najprej na najnižjo stopalno površino. Pri sesto-
panju razbremenite najprej zgornjo stopalno površino.
Stopalne površine si nastavite tako, da boste imeli optimalno razdaljo do
oprijemalnih drogov; pri tem pazite, da bodo noge dovolj oddaljene od
oprijemalnih drogov.
Vadite s primernimi športnimi čevlji in pazite na varno stojo na stopalnih
površinah.
Ne vadite prostoročno. Če želite izvajati vaje za spodnji del telesa, se
med gibljivima oprijemalnima drogovoma trdno oprimite ročajev.
Pazite na enakomeren, zaokrožen potek gibov.
Med vadbo izvajajte na stopalnih površinah različne gibe naprej in
nazaj, da bi na različne načine obremenjevali mišice na nogah in
zadnjici.
Med rednimi vajami lahko povečujete vzdržljivost, moč in s tem tudi dobro
počutje. Uspeh vadbe boste optimirali z zdravim načinom življenja, ki ga
določa uravnoteženo, polnovredno prehranjevanje.
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
Datum Stopnja Razdalja Čas P1 P2 Fitnes
obremenitve (km) (min) ocena
SLO
75


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