Tips – använd hörlurar så hör du instruktionerna direkt i öronen, efter ett par gånger kan du träna på utan att behöva titta på skärmen så mycket och ha telefonen i fickan.
Prova också att ställa den på ett bord eller liknande, så att du ser bra. Det går också bra att hålla i telefonen.
Träna snabbt enkelt och effektivt! Hinn med träningen på 17 effektiva minuter. En perfekt lösning när du känner att du vill träna men egentligen inte har tid.
Apparna 17 minuter finns i tre versioner: 17 minuter Mage & Rygg, 17 minuter Ben & Rumpa samt 17 minuter Hela Kroppen.
Träna på 17 minuter Mage & Rygg innehåller enkla övningar som tränas utan redskap och som plattar till magen och stärker ryggen.
Träna 17 minuter Mage & Rygg 2-3 gånger i veckan för bästa resultat.
Träna programmet som det är eller efter en powerwalk, löparrunda eller ett gruppträningspass.
Det går också bra att kombinera apparna 17 minuter med varandra för att skapa ett längre träningspass.
Träna efter din egen förmåga – träningen i 17 minuter passar alla, oavsett träningsvana.
Har du inte tränat på ett tag så är det bara att välja kom-i-gång-alternativen för varje övning. Eller träna varannan repetition. Sedan kan du successivt öka både intensitet och antalet repetitioner.
Är du supervältränad? Satsa på att köra de tuffaste övningsalternativen!
TRÄNA SÅ HÄR:
På med funktionella träningskläder och skor. Använd gärna en träningsmatta som underlag, eller en dubbelvikt badhandduk.
Träna på valfri plats i ditt eget tempo. Satsa på att lära in tekniken först, sedan kommer styrkan snabbare än du tror.
Träning är som allt annat, enkelt och roligt när man väl lärt sig. Första gången du tränar 17 minuter Mage & Rygg – fokusera på tekniken. Känn hur och var övningarna tar.
När du lärt dig övningarna – kör hela programmet, tryck på pausknappen om du känner att du behöver vila lite under passet.
Sätt mål och delmål. Ta det lugnt i början och låt träningen vara något roligt, inget “måste”.
Ta ett steg i taget och var glad och stolt över de repetitioner du klarar.
OM TRÄNA PÅ 17 MINUTER
Caroline Nilsson är instruktören bakom Träna på 17 minuter. Hon har tillsammans med Susanne Jarl och Susnet också utvecklat de internationella träningsapparna Poworkout Trim & Tone samt Poworkout Ball & Band.
Caroline Nilsson kör även personlig träning på nätet via personligträningonline.se och driver träningssajten GymGlam.se.
Konceptet 17 minuter finns också som tre träningsdvder och producerades i samarbete med Swedebeat. Apparna är utvecklade tillsammans med Susnet.
SAGT OM TRÄNA PÅ 17 MINUTER
“Jag har dvd “träna på 17 minuter” och jag måste säga att den är fantastisk! Den är snabb, effektiv och rolig. Jag tränar till den flera gånger i veckan och det känns som om jag får ut det mesta möjliga på den tiden jag tränar.”
“Jag är professionell dansare i Göteborg. För att hålla mig i gång under semestrar upptäckte jag dina “mag och rygg” dvd och “ben och rumpa”, det är de första dvd som verkligen är BRA och som ger mig mycket att jobba med, även om jag är vältränad.”
“Får sällan träningsvärk i magen annars, jag tror att mycket av hemligheten i
17-minuter mage & rygg ligger i att rörelserna utförs så pass sakta att det inte går att fuska genom att hjälpa till med andra muskler än just mage/rygg.”
KOST & TRÄNING
En sats träning och en gnutta kosttänk och du kan komma i vilken form som helst. Oavsett om du äter enligt GI, LCHF, ISO eller LCHQ så är det viktigt att äta näringsrik kost i samband med träning för att få den rätta energin.
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