Traningsprogram – Francissudhir

av | Träningsprogram

Welcome to Shape4life’s training program. ©shape4life.se

You will train 4 days a week.  The training session consists of strength training. In this way, we want to strengthen your body. However, don’t forget to rest because it builds up your body. It is also important to stretch after the sessions.

TRAINING APP – follow the link below and make your own password https://exorlive.com/m/?skin=574aa46d288b&culture=sv-SE#/register/82b44d60cdf24452b2c2966c3a4f112a

 

Training days: Week 1-4
  • Monday (Löpning) Running program in pdf file below
  • Tuesday
  • Wednesday (Underkropp)
  • Thursday (Överkropp)
  • Friday
  • Saturday (Löpning) Running program in pdf file below
  • Sunday
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We have follow-up of the program continuously, to get the best effect of training. If something in the training program doesn’t feel right or you feel pain – then contact info@shape4life.se info@shape4life.se 

WATCH THE MOVIE, DESCRIPTION AND IF SOMETHING DOESN’T FEEL GOOD, DON’T DO THE EXERCISE – THEN CONTACT SHAPE4LIFE.

Things to keep in mind when training to avoid injury:

  • Standing-sitting: Feet shoulder-width apart, knees slightly bent, stomach slightly tense – IMPORTANT -, proud posture, shoulders lowered, wrists neutral and gaze forward.
  • Lying :– same as above but always lower back on  the floor.
  • It is important that you do the exercises correctly. Read the description and watch the videos at the bottom of the PDF file or use the training app.
  • Alternate doing supersets and drop sets
  • Alternate running heavy with fewer reps 4-8 reps and lighter weights with 8-20 reps – this to challenge the muscles.
  • Strictly execute each exercise. 2 – 4 seconds (where 4 seconds is when you ”hold” the weight.  2 sec when you ”contract” the muscle)

Training program:

4 sessions a week

 

 

©shape4life.se 2024