november 20, 2017

Effektiv träning med en kortlek

Gör träningen rolig och effektiv med en kortlek. Sätt regler för färg, siffra och antalet kort så kan du köra tuffa pass i oändlighet. Här följer ett förslag på upplägg:

Ta fram en kortlek. Blandar den ordentligt och lägg tjugo kort åt sidan. Ta sedan en joker och stoppa in i kortleken och blanda igen. Tränar du någon annan kan du låta den personen kupera efter att du blandat. Man lägger sedan tillbaka de tjugo korten man la åt sidan överst på kortleken. På så sätt blir det garanterat minst tjugo övningar.

Nu börjar själva träningen. Man vänder ett kort i taget och gör vad som står på kortet.

En nybörjarvariant är:

Klädda kort = 10 reps
2-9 = så många reps som siffran visar
Ess = 15 reps

Hjärter: Knäböj och kast med medicinboll mot väggen när man sträcker på benen.
Ruter: Situps
Klöver: Burpees
Spader: Squat jumps (knäböj med hopp)

Som jag nämnde kan man byta ut dem om man vill. Kanske armhävningar eller chins? Har man redskap kan man köra med dem. Använd gärna bulgariska säckar och liknande för att göra hoppen svårare.

Man kör igenom kortleken tills jokern dyker upp. Det blir minst tjugo övningar men också så många som 50. Det är det som är det roliga. När jokern kommer upp avbryter man oavsett. Syftet med jokern försvinner ju om man fortsätter köra.



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