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Träningstips
S
TYRKETRÄNING
För dig som vill
träna styrka
träna mer än tre gånger i vecken
bygga muskler
variera din träning
Intensitet: hög
Repetitioner: * 8-12
Paus: 30 sek - 2 miMUTTERer
Set: * 1 - 3
Träningsintervall: 2 – 3 ggr per vecka
Tips: Kombinera styrketräning med konditionsträning varannan/var tredje dag.
CIRKELTRÄNING
För dig som vill
kombinera konditions- och styrketräning
träna flera dagar i veckan
förbättra din kondition
ha en omväxlande träning
Intensitet: måttlig/låg
Repetitioner: * 15-20
Paus: kort
Set: * 1
Träningsintervall: 3 ggr per vecka
Viktigt: Växla mellan olika träningsformer för att undvika ensidig muskelbelastning och platåer.
För dig som styrketränar
Växla med konditionsträning en gång i veckan.
Dela t.ex. in din träningsvecka:
- en dag styrketräning
- en dag konditionsträning
- en dag cirkelträning
Lägg in cirkelträning var 6:e - 8:e vecka för att också få konditionsträning.
För dig som cirkeltränar
Du kan konditionsträna varannan dag även under cirkelträningen.
Tänk på att ta paus från all träning minst en dag i veckan.
Lägg in styrketräning eller konditionsträning i veckoprogrammet.
*Repetitioner: anger antalet upprepningar av en rörelse/övning för bästa resultat.
*Set: anger hur många gånger övningarna ska utföras (2 set med 12 ”reps” i varje set)
32


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