Trening za leđne mišiće bez rekvizita 1 (HIT Back, no equipment 1)

Описание: ’’HIT Back’’ je 15-ominutni trening za posturalne mišiće. Mišići leđa su naizmenično po minut aktivirani kroz izotoničnu i izometrijsku kontrakciju.

Nivo 1: raditi po 30 sec svaku vežbu, pa odmarati 30 sec. Za vežbe koje zahtevaju aktivaciju jedne strane tela, raditi 15 sec, pa odmarati 15 sec, X2.
Nivo 2: raditi po 45 sec svaku vežbu, pa odmarati 15 sec. Za vežbe koje zahtevaju aktivaciju jedne strane tela, raditi 20 sec, pa odmarati 10 sec, X2.
Nivo 3: raditi bez pauze. 👊

Trening je potrebno prilagoditi sopstvenom ritmu u zavisnosti od utreniranosti:

-smanjiti/povećati brzinu izvođenja
-dozvoljavati sebi manje ili veće pauze u toku izvođenja vežbi
-dozvoljavati sebi jednominutne pauze pauziranjem videa nakon svake treće ili četvrte vežbe
-adaptirati vežbu da bude lakša za izvođenje

''HIT Back'' is a 15-min training of muscular endurance for postural muscles. This muscle group is activated either via isotonic or isometric type of contraction.

Level 1: do each exercise for 30 sec, and then rest for 30 seconds. For the exercises that activate one side of the body, do 15 sec, rest 15 sec, then do the other side 15 sec, and again rest 15 sec.
Level 2: do each exercise for 45 sec, and then rest for 15 sec. For the exercises that activate one side of the body, do 20 sec, rest 10 sec, then do the other side 20 sec, rest 10 sec.
Level 3: complete the whole training without break. 👊

Adapt the training according to the fitness level:

-increase/decrease the speed
-provide yourself a break during the exercises when needed
-provide yourself a one minute break by pausing the video after each third or fourth exercise
-adapt the exercise to lower the intensity