Stopnice so vsem dostopen vadbeni pripomoček, lahko uporabimo, kar tiste v domačem bloku ali hiši, še boljše pa, če se odpravimo na svež zrak in trening opravimo kar zunaj.

V začetnem, pripravljalnem delu se najprej ogrejemo z aktivnostmi po stopnicah gor in dol. Zaradi varnosti izvajamo vaje le v smeri navzgor, navzdol se vračamo v hoji ali počasnem teku. Med spuščanjem po stopnicah lahko zamahujemo z rokami naprej/nazaj, krožimo s komolci in zapestji. Temu na koncu dodamo še aktivne raztezne vaje za posamezni del telesa.
OGREVALNE VAJE:
* hoja po stopnicah naprej,
* hoja naprej s prestopanjem dveh stopnic,
* bočna hoja z visokim dviganjem kolen ( izvedemo na obe strani),
*tek naprej ( z vsako nogo na eno stopnico),
* tek naprej ( na vsako stopnico z obema nogama, menjava vodilne noge),
* tek bočno ( menjava strani).
Ogrevalni del naj traja do 15 minut, vsako vajo ponovimo 2-4x.

V glavnem delu treninga izvajamo vaje za moč celega telesa, pri čemer uporabljamo različno višino stopnic ter si s tem določimo težavnost vadbe ( v oporah spredaj in zadaj je vaja lažja, če se opiramo na višjo stopnico). Med serijami lahko izvedemo aktivni odmor v obliki hoje ali lahkotnega teka navzgor po stopnicah.
VAJE V GLAVNEM DELU:
Krepilne gimnastične vaje, 10-15 ponovitev, 1-3 serije, odmor med vajami 20-30 s, med nizi 1 minuta.
*skleca izmenično na nižji in višji stopnici ( brez premikanja stopal naprej)
* triceps spust v opori zadaj ( težja izvedba z eno nogo dvignjeno)
* počep z odmikom noge v stran ( z eno nogo stojimo na višji stopnici)
* izpadni korak z zadnjo nogo na stopnici ( menjava noge)
* počep poskok po stopnicah navzgor
* Poskoki po eni nogi navzgor
* priteg kolen na prsni koš v opori spredaj ( »gorski tekač«)

Sledi še raztezni del in umirjanje, ki je pomemben del vsakega treninga, saj z njim poskrbimo za hitrejše obnavljanje mišic ter ohranimo našo gibljivost.
VAJE ZA RAZTEZANJE:
* izpadni korak s kolenom na podlagi,
* strešica,
* čep (zadnjica počiva na petah, stopala so v celoti na podlagi),
* predklon,
* metuljček stoje (razteg prsnih mišic).
Mateja in Gala
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