Manual Kettler 07661-050 Golf I (page 90 of 132) (English, German, Dutch, Danish, French, Italian, Polish, Portuguese, Spanish)

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Regra geral:

Os principiantes deverão iniciar com unidades de treino de 30

a 60 minutos.

Durante as primeiras 4 semanas o treino pode ser concebido

da seguinte forma:

Para a documentação pessoal de treino pode registar os valo-

res de treino obtidos numa tabela de desempenhos. Antes e

após cada unidade de treino deve realizar aprox. 5 minutos de

ginástica para o aquecimento ou o arrefecimento. Entre duas

unidades de treino deverá encontrar-se um dia sem treino, se

no seguimento preferir o treino 3 vezes por semana de 20 a

30 minutos. Fora disso, não há nenhum inconveniente em fazer

um treino diário.

Frequência de treino Duração do treino

diariamente 10 min

2 a 3 x semana 20–30 min

1 a 2 x semana 30–60 min

Frequência do exercício Alcance de uma unidade de treino

1. Semana

3 x semana 2 minutos de exercício

1 minuto de pausa para ginástica

2 minutos de exercício

1 minuto de pausa para ginástica

2 minutos de exercício

2. Semana

3 x semana 3 minutos de exercício

1 minuto de pausa para ginástica

3 minutos de exercício

1 minuto de pausa para ginástica

2 minutos de exercício

3. Semana

3 x semana 4 minutos de exercício

1 minuto de pausa para ginástica

3 minutos de exercício

1 minuto de pausa para ginástica

3 minutos de exercício

4. Semana

3 x semana 5 minutos de exercício

1 minuto de pausa para ginástica

4 minutos de exercício

1 minuto de pausa para ginástica

4 minutos de exercício

Instruções de treino e utilização

90

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