Workout - alle øvelser
Valg: Alle (535)
| Da: Bred fodstilling, på hug med pokal |
| En: Wide-Stance Goblet Squat |
| Niveau: Begynder / Overarme / Styrke / Hånd kugle |
#1: Hold a dumbbell vertically in front of your chest with both hands cupping the dumbbell head. Your feet should be twice hip-width apart.
#2: Push your hips back and lower your body into a squat until your upper thighs are at least parallel to the floor. Keep your back straight, chin forward and weight tight to chest. Pause, then retract back to starting position.
Tips:
- Make sure you initiate the squat by pushing the hips back.
- Do not round the lower back.
- Do not let the knees cave inward.
Påvirker især disse muskler:Baller. Forside af lår. Haser. Indersiden af lår. Overarme. Skulderled. Trapez.
| Da: Væg glidning |
| En: Wall slide |
| Niveau: Begynder / Skuldre / Forebyggelse / Ingen udstyr |
#1: Stand tall with your back leaning flat into a wall. Press your arms into the wall, flare them out from your sides and bend your elbows at 90 degrees, like a field goal signal.
#2: Maintain contact with the wall as you slide your arms vertically overhead while maintaining the bend in your elbow. Pause. Slide your arms back down the wall until your elbows are close to your sides.
Tips:
- Keep your back as flat as possible against the wall.
Hands should maintain constant contact with the wall throughout the movement.
Påvirker især disse muskler:Rygstrækning. Skuldre. Trapez. Øverste ryg.
| Da: Gang med underben holdt op |
| En: Walking Leg Cradles |
| Niveau: Begynder / Mave / Opvarmning / Ingen udstyr |
#1: Stand tall with your legs straight and arms hanging at your sides. Lift up one knee and externally rotate that leg so your inner thigh is pointing up.
#2: Grab the leg with both hands and cradle it higher to stretch out the glutes. Slowly lower to repeat on the opposite side to continue moving forward.
Tips:
Avoid pulling the leg so far up that it rounds the lower back at the top of the motion. Stay within your flexibility limitations.
Keep the shoulders pulled back and chest up throughout the entire exercise.
Try to keep the supporting leg as straight as possible.
Påvirker især disse muskler:Baller. Haser. Hofter. Mave. Yderside af lår.
| Da: Gang med omfavnelse af knæ |
| En: Walking Knee Hugs |
| Niveau: Begynder / Læggen / Opvarmning / Ingen udstyr |
#1: Stand tall with your legs straight and arms hanging at your sides.
#2: Kick one knee up, bringing it as high as comfortable. Grasp it with both hands and gently pull it up slightly higher, hugging it to the body. Slowly lower to repeat with the opposite side. Each step should move you forward slightly.
Tips:
- Avoid leaning too far forward during the exercise. Keep your chest up and shoulders pulled back during the entire movement.
- Try to keep the supporting leg completely straight during the exercise.
Påvirker især disse muskler:Baller. Forside af lår. Haser. Læggene.
| Da: Gang med høje knæ |
| En: Walking High Knees |
| Niveau: Begynder / Læggen / Opvarmning / Ingen udstyr |
#2: Bring one knee up as high as is comfortable. Slowly lower to repeat with the opposite side so that each step takes you forward.
Tips:
- Avoid leaning too far forward during the exercise. Keep your chest up and shoulders pulled back during the entire movement.
- Do not jam the knee up as high as possible. Keep your stomach tight and raise your leg only as high as comfortable.
- Try to keep the supporting knee completely straight during the exercise.
Påvirker især disse muskler:Baller. Forside af lår. Haser. Hofter. Læggene.
| Da: Gang med høje spark |
| En: Walking High Kicks |
| Niveau: Begynder / Læggen / Opvarmning / Ingen udstyr |
#2: Kick one leg straight out in front of you while reaching for it with the opposite hand. Return the leg to the ground to repeat on the opposite side.
Tips:
- Avoid leaning too far forward during the exercise. Keep your chest up and shoulders pulled back during the entire movement.
- Try to keep the supporting knee completely straight during the exercise.
Påvirker især disse muskler:Baller. Forside af lår. Haser. Hofter. Læggene.
| Da: Skum rulle på øverste ryg |
| En: Upper Back Foam Roll |
| Niveau: Begynder / Skulderled / Opvarmning / Skum rulle |
#1: Grab a foam roller and lie on your back, your legs extended and hands at your sides. Place the foam roller under your upper back, and bend your knees so that your feet are flat on the floor.
#2: With your weight resting on your feet and on the foam roller, rock back and forth so that the foam roller slides up and down your upper back.
Tips:
- Roll slowly. Take your time and target the tight spots.
- Avoid applying too much pressure at first. Start with light pressure and increase throughout the set.
Påvirker især disse muskler:Skulderled. Skuldre. Trapez. Øverste ryg.
| Da: Underhåndsgreb med løft på tværs |
| En: Underhand-Grip Rear Lateral Raise |
| Niveau: Begynder / Skulderled / Styrke / Håndvægte |
#1: Grab a set of dumbbells and stand up with your arms hanging down and palms facing each other. Keeping your back flat, bend at the waist to bring your torso parallel with the floor. Your arms should be hanging beneath your chest. Rotate your forearms at the elbows so that your palms are facing forward. This is your starting position.
#2: Maintaining a slight bend in your elbows, raise your arms up, and out to the sides of your body until they are parallel with the ground. Pause, feel a squeeze in your shoulders, then slowly lower the weights back to the starting position.
Tips:
- Do not use momentum to lift the weights. Instead, control the motion throughout.
- Avoid letting your elbows bend excessively during the motion.
Påvirker især disse muskler:Baller. Haser. Rygstrækning. Skulderled. Skuldre. Trapez. Øverste ryg.
| Da: Pres overarm |
| En: Triceps Press |
| Niveau: Begynder / Overarm bagside / Styrke / Ingen udstyr |
#1: Lie on your side on the floor with both legs bent at a 90-degree angle. Bend your top arm in front of your chest, pressing your palm into the floor. Bend your lower arm, bringing it across your chest and under your upper armpit.
#2: Extend the elbow of your upper arm by pressing your hand into the floor and forcefully flexing the triceps, lifting your upper body off the ground. Hold for a second at the top and return to the start position.
Tips:
- Be sure to squeeze the triceps at top of movement.
Påvirker især disse muskler:Overarm bagside.
| Da: Rotation af brystkasse |
| En: Thoracic Rotation |
| Niveau: Begynder / Mave / Opvarmning / Ingen udstyr |
#1: Drop down on your hands and knees and place one hand at the back of your head.
#2: Rotate your upper body to the side with the elevated arm, twisting your chest to face that direction before returning back to the starting position.
Tips:
- Do not allow your shoulders to round forward during the exercise. Pull your shoulders back and keep your chest up the entire time.
- Do not allow your lower back to overarch during the movement. Keep your core tight and brace your abs to prevent injury.
Påvirker især disse muskler:Bryst. Mave. Ryg. Skulderled. Skuldre. Øverste ryg.
#1: Sit on the edge of a high box or bench with your hands below your shoulders and knees bent to 90 degrees. Palms should be placed firmly on the edge of the side of the bench or box. Be sure to grip tightly. Brace your core, squeeze the glutes, and step forward so your arms are fully extended and now support your body weight.
#2: Bend your elbows, lowering your body in front of the bench or box until you reach the 90-degree point. Hold, keeping elbows tucked to your torso, then use the power of your triceps to return back to the starting position.
Tips:
- Avoid letting your hips sag excessively. Keep your body in a straight line throughout the exercise.
- Keep your elbows tucked into your sides during the movement and avoid letting them flare out to the sides.
Påvirker især disse muskler:Baller. Haser. Hofter. Mave. Overarm bagside. Skulderled. Skuldre.
| Da: Træningsbold i Y-stilling |
| En: Swiss Ball Y Raise |
| Niveau: Begynder / Skulderled / Opvarmning / Træningsbold |
#1: Lie face down on a Swiss ball so your chest is parallel to the ground. Allow your arms to hang straight down in front of the ball with your palms facing towards each other.
#2: Bracing your core, raise your arms up at a 30-degree angle in relation to your torso until they are in line with your shoulders. Pause, and then slowly lower your arms back to the starting position.
Tips:
- Keep your knees slightly bent to avoid rolling back and forth on the ball.
- Use a ball that allows your arms to fully extend without touching the ground.
Påvirker især disse muskler:Baller. Nederste ryg. Skulderled. Skuldre. Trapez. Øverste ryg.
| Da: Træningsbold i W-stilling |
| En: Swiss Ball W Raise |
| Niveau: Begynder / Mave / Opvarmning / Træningsbold |
#1: Lie face down on a Swiss ball so your chest is parallel to the floor. Hang your arms down in front of the ball with your elbows bent to 90-degrees.
#2: Keeping your elbows bent to 90-degrees, raise your arms up and to the side of your body as your squeeze your shoulder blades together. Continue raising them until your arms are parallel with the ground with your hands beside your head. Pause, then slowly lower your arms back to the starting position.
Tips:
- Keep your knees slightly bent to avoid rolling back and forth on the ball.
- Don't use momentum to raise your arms up.
- Squeeze your back and shoulder blades at the top of the movement.
Påvirker især disse muskler:Hofter. Mave. Rygstrækning. Skulderled. Trapez. Øverste ryg.
| Da: Træningsbold T-stilling |
| En: Swiss Ball T Raise |
| Niveau: Begynder / Mave / Opvarmning / Træningsbold |
#1: Lie face down on a Swiss Ball so your chest is parallel to the ground. Allow your arms to hang straight down on either side of the ball with your palms facing forward.
#2: Brace core and slowly raise arms laterally until they are parallel to the ground. Pause and contract glutes at top position. Pause, and then slowly lower them back to the starting position.
Tips:
- Keep core engaged throughout duration of exercise.
- Back should remain parallel to ground throughout duration of exercise.
- Raising thumbs to ceiling can create a mental advantage of keeping arms parallel to floor.
Påvirker især disse muskler:Baller. Mave. Skulderled. Trapez.
| Da: Tr. bold: Stræk, drej og løft |
| En: Swiss Ball Reach, Roll and Lift |
| Niveau: Begynder / Ryggen / Opvarmning / Træningsbold |
#1: Kneel over a Swiss ball, positioning it under your stomach. Keep your arms bent at your elbows and close to your sides. Extend one arm with your palm facing the floor at head level. This is your starting position.
#2: At full extension, rotate your palm upward as far as possible. Then raise the arm above head level. Hold, return to starting position.
Tips:
- Maintain a tight core throughout the movement.
- Be sure to rotate your palm upward at full extension
Påvirker især disse muskler:Ryg. Skulderled. Skuldre. Trapez.
| Da: Træningsbold i L-stilling |
| En: Swiss Ball L Raise |
| Niveau: Begynder / Skulderled / Opvarmning / Træningsbold |
#1: Lie face down on a Swiss ball so your chest is parallel to the ground. Allow your arms to hang straight down on either side of the ball with your palms facing behind you.
#2: Brace core and pull elbows toward upper back so that they are in line with your shoulders. Your elbows should be bent to 90 degrees and upper arms should be parallel to the ground.
#3: Keeping your elbows in the same position, rotate your forearms upward and towards the ceiling as far as they'll go. Pause, and reverse the motion until you are back in the starting position.
Tips:
- To keep body from rolling back and forth, knees should remain slightly bent.
- Keep core braced throughout duration of exercise.
Påvirker især disse muskler:Skulderled. Skuldre. Trapez. Øverste ryg.
| Da: Træningsbold i I-stilling |
| En: Swiss Ball I Raise |
| Niveau: Begynder / Mave / Opvarmning / Træningsbold |
#1: Lie face down on a Swiss Ball so your chest is parallel to the ground. Extend your legs all the way out behind you and allow your arms to hang straight down on either side of the ball with your palms facing towards each other. This is your starting position.
#2: Raise your arms up in front of you stopping when they reach shoulder height and are parallel to the ground. Hold and then slowly lower back to the starting position.
Tips:
- Keep core braced throughout movement.
- Avoid lowering arms back to starting position too quickly.
Påvirker især disse muskler:Mave. Skuldre. Trapez. Øverste ryg.
| Da: Tr.bold med flyvende håndvvægte |
| En: Swiss Ball Dumbbell Flye |
| Niveau: Begynder / Mave / Styrke / Håndvægte + Træningsbold |
#1: Grab a pair of dumbbells with palms facing each other. Situate your upper and middle back on the Swiss ball. Bend knees 90-degrees while keeping hips high. Exhale and press both dumbbells to the ceiling and pause.
#2: Inhale and slowly lower dumbbells to sides until arms are almost fully extended with slight bend to elbow and parallel with chest. Pause. Exhale and contract chest as you retract back to starting position.
Tips:
- Make sure you keep a slight bend in the elbows throughout the movement.
- Do not let your hips sag low.
Påvirker især disse muskler:Baller. Bryst. Haser. Mave. Skuldre.
| Da: Tr.bold: Squat med krop mod væg |
| En: Swiss Ball Bodyweight Wall Squat |
| Niveau: Begynder / Mave / Styrke / Træningsbold |
#1: Stand with a Swiss ball behind your back and pressed up against a wall. Your feet should be slightly in front of you and shoulder-width apart.
#2: Squat down, keeping your heels flat and knees out, letting the Swiss ball roll up your back. Hold your arms out for balance. Stand and return to the starting position.
Tips:
- Do not put your feet directly underneath your shoulders. Put them a little bit ahead of your body.
- Make sure you initiate the movement with your hips, not your knees.
- Do not let your heels come off the floor.
Påvirker især disse muskler:Baller. Forside af lår. Haser. Mave. Underkrop.
| Da: Liggende hofterotation |
| En: Supine Hip Internal Rotation |
| Niveau: Begynder / Baller / Opvarmning / Ingen udstyr |
#1: Lie on your back with feet planted wider than shoulder-width apart and knees bent at a 90-degree angle. Stretch arms away from your sides for stability.
#2: Push your knees in laterally without moving your feet until you feel your hips activate. Return to the starting position.
Tips:
Ingen.
Påvirker især disse muskler:Baller. Lår.
| Da: Sumo squat med armdrej |
| En: Sumo Squat with Rotation |
| Niveau: Begynder / Mave / Opvarmning / Ingen udstyr |
#1: Stand tall with your feet shoulder-width apart. Bend your knees and lower your hips to a squat to grab your feet with each hand.
#2: Stand tall with your feet shoulder-width apart. Bend your knees and lower your hips to a squat to grab your feet with each hand.
Tips:
- Avoid rounding your upper back too much. Instead, keep your shoulders pulled back and chest up throughout the exercise.
- Avoid allowing your knees to cave in during the squatting motion.
Påvirker især disse muskler:Baller. Forside af lår. Haser. Indersiden af lår. Mave. Ydre bug.
| Da: Sumo squat til stående |
| En: Sumo Squat to Stand |
| Niveau: Begynder / Ryggen / Opvarmning / Ingen udstyr |
#1: Stand tall with your feet about shoulder-width apart from each other. Then, push your hips back, bend at your waist, and grab your toes.
#2: Drop your hips back into a squat and lift your chest upward as you lower your body towards the floor. Hold, then push the hips upward until you feel your hamstrings stretch.
Tips:
- Don't let your back round at any point during the movement.
- Don't allow your knees to cave in as you squat down.
- You should feel tension in your hamstrings and glutes when you reach for your toes. It should not strain your lower back.
Påvirker især disse muskler:Baller. Brede ryg. Forside af lår. Haser. Hofter. Ryg.
| Da: Sumo squat med sving |
| En: Sumo Squat Swing |
| Niveau: Begynder / Baller / Styrke / Hånd kugle |
#1: Stand with your feet wider than shoulder-width apart, toes pointed out 20 to 45 degrees. Hold a kettlebell in both hands in front of your hips and bend your knees to lower yourself into a shallow squat.
#2: Keeping your knees bent, drive your hips back and then thrust them forward so your arms raise to about shoulder height. In one movement, reverse the motion to return to the starting position.
Tips:
- Squeeze your glutes at the top of each rep.
- Start the movement with your hips, not your knees.
- Keep your back straight throughout the motion.
Påvirker især disse muskler:Baller. Forside af lår. Haser.
| Da: Sumo squat benglidning |
| En: Sumo Squat Slide-In |
| Niveau: Begynder / Baller / Styrke / Ingen udstyr |
#1: Stand with your heels together and feet pointed out.
#2: Take a big step out with one leg, point your toes outward, push your hips back and squat towards the floor. As you squat down, reach for the floor with your hands.
#3: Stand and return to the starting position. Then step out laterally with your other leg and repeat.
Tips:
- Do not let your knees cave inward on the squat.
- Make sure you reach your foot far enough away from your body to create a wide base.
- Do not let your heels raise from the ground on the squat.
Påvirker især disse muskler:Baller. Forside af lår. Haser.
| Da: Stræk læggen med strakte ben |
| En: Straight-Leg Calf Stretch |
| Niveau: Begynder / Læggen / Strækning / Ingen udstyr |
#1: In a staggered stance, stand about two to three feet in front of a wall. Make sure the toes of the back foot are about even with the heel of your front foot.
#2: Place your hands against the wall, lean against it, and shift your weight to the back foot until you feel a stretch in the calf muscle of your back leg. Hold for 30 seconds, relax, and return to the starting position.
Tips:
- Avoid bending the stretched leg. Make sure to keep it straight during the stretch.
- Keep the stretched leg heel grounded. Do not let your heel come off of the ground during the stretch.
Påvirker især disse muskler:Ben. Læggene.
| Da: Stående løftet ben bagud |
| En: Standing Rear Leg Raise |
| Niveau: Begynder / Mave / Opvarmning / Stol |
#1: Stand up tall holding onto the back of a sturdy object like a chair or resting your hands on a wall.
#2: Raise one leg, pressing it straight back behind you, and squeeze your glutes at the top of the motion. Pause, and then return to the starting position.
Tips:
- Avoid going too far and hyperextending your back at the top of the exercise. Keep your core tight to minimize risk of injury.
- Avoid bending forward at the torso during the exercise. Instead, keep your chest up tall and move only through your hips.
Påvirker især disse muskler:Baller. Haser. Mave. Underkrop.
| Da: Stående løft |
| En: Standing Lift |
| Niveau: Begynder / Mave / Styrke / Medicin bold |
#1: Stand with your feet shoulder-width apart. Hold a weight or a medicine ball in front of your stomach.
#2: Slightly bend your knees and lower the weight down by one side without moving your feet.
#3: In a single motion, sweep the ball up over the opposite shoulder with extended arms. Return the weight to the starting position.
Tips:
- Keep your knees out and centered over your feet throughout the entire exercise. Avoid letting them roll in as you rotate.
- Keep your feet flat on the ground and center your weight over your heels.
- Avoid rounding your shoulders forward during the exercise. Pull your shoulders down and back.
Påvirker især disse muskler:Baller. Forside af lår. Haser. Mave. Skulderled. Ydre bug.
| Da: Stående hofte til siden |
| En: How To Do A Standing Hip Abduction |
| Niveau: Begynder / Mave / Opvarmning / Stol |
#1: Standing up tall holding onto a sturdy object like a chair or resting your hands on a wall.
#2: Raise one leg up and lift it out, laterally away from your body. Pause, and then return to the starting position.
Tips:
- Avoid leaning from one side to the other during the movement. Keep your upper body centered the entire time.
- Avoid bending forward at the torso during the exercise. Instead, keep your chest up tall and move only through your hips.
Påvirker især disse muskler:Ben. Indersiden af lår. Mave.
#1: Stand in a shoulder-width stance with your toes flat on the edge of a box or step with your heels and mid-foot hanging off the edge so you feel a stretch in your calf. Use the wall or a rail as a support to stay balanced. This is your starting position.
#2: Push your toes into the box so your heels raise up, pause, then lower yourself back to the starting position, being sure to feel a stretch in your calves.
Tips:
- Resist making this a bouncy movement. Instead control the movement throughout.
- Be sure to squeeze the calves at the top of the movement.
- Make sure to drop the heel as far as possible to achieve the greatest stretch.
- Keep your legs straight throughout the movement.
Påvirker især disse muskler:Ben. Læggene.
| Da: Stående skiftevis løft af håndvægte |
| En: Standing Alternating Dumbbell Curls |
| Niveau: Begynder / Overarme / / Håndvægte |
#1: Stand with your feet shoulder-width apart and holding a dumbbell in each hand with an overhand grip, with your palms facing your sides. This is your starting position.
#2: Stand with your feet shoulder-width apart and holding a dumbbell in each hand with an overhand grip, with your palms facing your sides. This is your starting position.
Tips:
- Don't use momentum to raise the dumbbells.
- Keep your elbows back to keep the tension on your biceps.
- Focus on a full range of motion and straighten your arms at the bottom of the curl.
Påvirker især disse muskler:Overarme. Underarme.
| Da: Squat med elastikbånd |
| En: Squats with Band |
| Niveau: Begynder / Baller / Styrke / Elastik bånd |
#1: Step both feet onto a band placing them shoulder-width apart and pointing the toes slightly outward. Stretch the band up and over the head, resting it on the shoulders.
#2: Sit back onto your heels and squat down until your thighs are parallel to the ground. Exhale and return back to starting position.
Tips:
- Avoid allowing the band to pull your upper body forward during the exercise. Keep your chest up and shoulders back throughout the movement.
- Avoid overarching the neck during the exercise. Keep your head in a straight line with the rest of your body.
- Do not let the knees cave inward during the squat. Force the knees out and over the feet the entire time.
Påvirker især disse muskler:Baller. Forside af lår. Haser. Underkrop.
| Da: Squat og spark til siden |
| En: Squat and Side Kick |
| Niveau: Begynder / Haser / Styrke / Ingen udstyr |
#1: Stand with your feet wider than hip-width apart with your toes slightly turned out, enough to allow your knees to track over your toes. Bend your arms, your hands in fists held below the chin. Squat down to a 90-degree angle at your knees while keeping your chest up.
#2: Contract your core then kick one leg out as you balance on your other leg. Return to the starting position.
Tips:
- Make sure you point your toes out enough for a wide stance squat.
- Keep your chest up as you squat down.
- Do not let your knees cave inward on the squat.
Påvirker især disse muskler:Forside af lår. Haser. Hofter. Underkrop. Ydre bug.
| Da: Squat og knæl tilbage |
| En: Squat and Rear Lunge |
| Niveau: Begynder / Baller / Kropsvægt / Ingen udstyr |
#1: From a standing position, clasp your hands behind your head. Keep the feet below the shoulders with the toes pointed forward or slightly out.
#2: Descend hips to the ground bringing yourself into a full-squat position.
#3: Retract back to starting position by driving hips toward ceiling. Be sure to keep back straight, core tight and chin parallel to floor.
#4: Descend hips toward ground while simultaneously stepping one foot backwards into a lunge position. Your back knee will come to rest approximately one inch from the floor. Pause, then step forward driving hips back to starting position.
Tips:
- Do not step back too close to the body. Reach back far enough so that your hips have room to drop.
- Don't allow the knee to cave inward.
- Do not rise from the squat position prematurely.
Påvirker især disse muskler:Baller. Forside af lår. Haser.
| Da: Squat med kropsvøgt |
| En: Bodyweight Squat |
| Niveau: Begynder / Baller / Styrke / Ingen udstyr |
#1: Stand as tall as you can with your feet shoulder-width apart, toes slightly pointed outward. Place hands on hips to help maintain balance.
#2: Drop your hips and sit back until your thighs are parallel with the floor. Pause, then drive through the heels and lift body upwards back to the starting position, squeezing the glutes at the top of the movement.
Tips:
- Avoid letting knees slide past toes when descending.
- Avoid leaning too far forward.
Påvirker især disse muskler:Baller. Forside af lår. Haser.
| Da: Forlængelse af rygrad |
| En: Spine Extension |
| Niveau: Begynder / Mave / Strækning / Ingen udstyr |
#1: Lie on the floor facedown with your arms at your sides, legs straight, and your feet flexed. Your palms should be facing down.
#2: Squeezing your lower back, pull your chest up a few inches off the floor. Simultaneously, rotate your hands inward until your palms face up. Point your toes as you lift your legs slightly off the ground. Hold yourself at the top for two seconds. Relax and return to the starting position.
Tips:
- Avoid over straining your neck. Keep your head in a neutral alignment with the rest of your body during the exercise.
- Avoid lifting your body too high during the exercise. Only lift up enough to get your chest slightly off the ground before returning to the starting position.
- Squeeze your glutes at the top of the motion.
Påvirker især disse muskler:Baller. Mave. Ryg. Rygstrækning.
| Da: Glidende lodret knæl |
| En: Sliding Lateral Lunge |
| Niveau: Begynder / Baller / / Glidende plade |
#1: Stand tall with one foot on a sliding disc and the other planted on the ground. Push your hips back and slide the disc far out to your side while lowering your hips and bending your other knee. Raise your arms out in front of your chest as you descend, and keep your weight on the heel of your planted foot.
#2: When your bent leg reaches 90 degrees and your stretched leg is fully extended, stand up by sliding your foot back to the starting position.
Tips:
- Do not let the knees cave inward.
- Do not let the heel of the foot lose contact with the ground during the squat.
-
Avoid initiating the squat by jutting the knee forward. Instead, push the hips back.
Påvirker især disse muskler:Baller. Forside af lår. Haser. Indersiden af lår. Underkrop.
| Da: Sovende strækning |
| En: Sleeper Stretch |
| Niveau: Begynder / Skuldre / Styrke / Skum rulle + Måtte |
#1: Lie on the floor on one side with your head placed on a foam roller for support. Bend your bottom arm to 90 degrees so it is perpendicular with your torso.
#2: Keeping your shoulder blades down and back, use your left hand to press your right hand toward the floor until you feel a stretch in the back of your shoulder. Hold, then return to start.
Tips:
- Do not allow the shoulder to roll forward. Lock it in place and then stretch.
Påvirker især disse muskler:Skuldre.
| Da: Mogult skiløb |
| En: Ski Moguls |
| Niveau: Begynder / Baller / Kropsvægt / Ingen udstyr |
#1: Stand tall with your feet together. Squat down and swing your arms back.
#2: Jump laterally to one side while swinging your arms forward. Land with your feet together. Squat down and swing your arms backward in preparation for the next rep. This time, jump laterally to the other side.
Tips:
- Be sure to keep chin parallel to the floor throughout duration of exercise.
- Do not allow your knees to collapse inward as you land.
- Don't put too much weight on your toes when you squat or when you land.
Påvirker især disse muskler:Baller. Forside af lår. Haser.
| Da: Løft en håndvægt langs siden |
| En: Single-Arm Neutral-Grip Dumbbell Row |
| Niveau: Begynder / Overarme / / Håndvægte |
#1: Holding a dumbbell in one hand with arm fully extended, bend at the hips until your torso is at approximately a 30-degree angle to the floor.
#2: Without moving your torso, row the dumbbell upward toward your shoulder until it touches your lower chest. Pause, then lower the dumbbell back to start.
Tips:
- Avoid rounding your upper back. Keep spine flat and chest raised.
- You can brace your alternate hand on your hip or upper thigh.
Påvirker især disse muskler:Overarme. Øverste ryg.
| Da: Løft en håndvægt over hovedet |
| En: Single-Arm Dumbbell Overhead Triceps Extension |
| Niveau: Begynder / Mave / Styrke / Håndvægte |
#1: Brace core and begin with feet shoulder-width apart. Grab a dumbbell with one hand and position it behind head with elbow flexed to 90 degrees. The opposite hand should be placed firmly on hip.
#2: Contract tricep and press dumbbell upwards until arm becomes fully extended. Pause and return weight back to starting position.
Tips:
- Weight should move in a controlled manner.
- Chin should remain parallel to floor and core braced throughout duration of exercise.
Påvirker især disse muskler:Mave. Overarm bagside. Skuldre.
| Da: Side til side crunch og vævning |
| En: Side-to-Side Crunch and Weave |
| Niveau: Begynder / Mave / Styrke / Ingen udstyr |
#1: Stand with feet wider than hip-width apart, toes pointing outward, and hands in a fighting position directly in front of your face.
#2: Maintaining a slight bend in the knees, quickly lean and crunch the body to the right and return to center.
#3: Then lean to the left and return to center.
#4: Finally, make a circular motion with your upper body by leaning to the right, moving across the center line of the body, and leaning back up towards the left side of your body. Return to the starting position and repeat.
Tips:
- Avoid round your back. Instead, keep spine long and back flat.
- Don't allow hips to wiggle. Keep them stationary and facing forward throughout the exercise. The movement should come from your midsection.
Påvirker især disse muskler:Mave. Ydre bug.
| Da: Løft ben liggende på siden |
| En: Side-Lying Leg Lift |
| Niveau: Begynder / Mave / Styrke / Ingen udstyr |
#1: Lie down on one side. The arm that's closest to the floor should be extended straight above your head and shoulder while your other arm is bent with your hand on your hip. Your legs should be extended and stacked on top of one another.
#2: Slowly raise your top leg as high as you can. Pause, then return to the starting position.
Tips:
- Don't use momentum to raise your leg. Move slowly.
- Squeeze your glutes at the top of each rep.
- Keep your neck in line with your spine at all times.
Påvirker især disse muskler:Ben. Hofter. Mave. Ydre bug.
| Da: Sidelæns flytning med skift |
| En: Side Shuffle Switch |
| Niveau: Begynder / Mave / Hjerte / Ingen udstyr |
#1: Stand tall with your legs straight and arms hanging at your sides.
#2: Perform three quick side shuffles to one side making sure to raise your knees as high as possible during every step. On the last shuffle, land on your outside foot and pause while raising your inside knee. Slowly lower to repeat to the other side.
Tips:
- Do not let your arms sit still at your side. Pump them during the exercise.
- Keep a slight bend in your knees throughout the entire exercise.
Påvirker især disse muskler:Baller. Forside af lår. Hofter. Mave. Ydre bug.
| Da: Sidelæns planke |
| En: Side Plank |
| Niveau: Begynder / Mave / Styrke / Ingen udstyr |
This simple yet effective ab exercise is used by beginners and pro bodybuilders alike. This low impact and easy to do exercise also increases balance throughout the body and can help build a stronger solid core for those who already have an preexisting injury that prevents them from doing the common crunch, side crunch, or oblique crunch.
See images and video to see how to do a side plank.
#1: Lie on one side with your legs stacked and fully extended.
"2: Using your lower elbow and forearm, prop your body up, making sure to keep your abs tight the entire time. Your body should form a straight line from shoulders to ankles.
Tips:
- Squeeze your abs and glutes to keep your body stabilized.
- Keep your neck in line with your spine and avoid raising or dropping your head.
- Don't allow your hips to drop. Maintain a straight line from head to toes.
Påvirker især disse muskler:Mave. Skuldre. Ydre bug.
| Da: Benløft fra liggende på siden |
| En: Side Lying Leg Raise |
| Niveau: Begynder / Mave / Styrke / Ingen udstyr |
#1: Lie down on one side. The arm that's closest to the floor should be extended straight above your head and shoulder while your other arm is bent with your hand on your hip. Your legs should be extended and stacked on top of one another.
#2: Slowly raise your top leg as high as you can. Pause, then return to the starting position.
Tips:
- Don't use momentum to raise your leg. Move slowly.
- Squeeze your glutes at the top of each rep.
- Keep your neck in line with your spine at all times.
Påvirker især disse muskler:Ben. Hofter. Mave. Ydre bug.
| Da: Hoftebøjning og lårstrækning liggende på siden |
| En: Side Lying Hip Flexor and Quad Stretch |
| Niveau: Begynder / Hofter / Strækning / Ingen udstyr |
#1: Lie on one side balancing your upper body on your forearm, which should be firmly planted on the floor. Your top leg should be stacked on the bottom leg. This is your starting position.
#2: Bend your top knee and bring your ankle to your glutes. Grab your ankle with your free hand and pull it toward your glutes, bending the leg back to feel the stretch in your quad and hip flexor. Hold, return to starting position.
Tips:
- Be sure to keep your torso upright.
- Do not make the stretch too uncomfortable. It should be slightly uncomfortable, but not painful.
Påvirker især disse muskler:Forside af lår. Hofter.
| Da: Skulder cirkler |
| En: Shoulder Circles |
| Niveau: Begynder / Skuldre / Opvarmning / Ingen udstyr |
#1: Stand tall with your arms hanging at both sides.
#2: Lift your shoulders up and roll them back in a large circular motion.
Tips:
- Keep your arms completely loose throughout movement.
- Repeat the motion in both directions.
Påvirker især disse muskler:Skuldre. Trapez.
| Da: Skuldertræk på bænk |
| En: Serratus Chair Shrug |
| Niveau: Begynder / Bryst / Styrke / Bænk |
#1: Place your hands on bench behind you at hip level. Plant your feet in front of you and bend your knees, supporting your body in front of the bench. Press your shoulders down and you raise your upper body.
#2: Straighten your arms completely, shrugging your shoulders up to your ears. Allow your back to relax, so your torso lowers between your shoulders. Hold and return to start.
Tips:
- Make sure to keep knees bent to 90 degrees and maintain your posture throughout the move.
Påvirker især disse muskler:Bryst. Overarm bagside. Skuldre.
| Da: Armløft og skuldertræk |
| En: Scaption and Shrug |
| Niveau: Begynder / Skulderled / Styrke / Håndvægte |
#1: Standing tall with your feet shoulder-width apart, hold a pair of dumbbells at your sides with your palms facing each other. Keeping a slight bend in your elbows, raise your arms 45 degrees out from your sides. Stop when your arms are parallel to the floor.
#2: Keeping your arms in the same position, shrug your shoulders up towards your ears. Pause, and then slowly lower the weights back to the starting position.
Tips:
- Avoid letting your back round throughout the movement. Instead, keep your chest up and stand tall throughout the exercise.
- Do not raise the weights too high. Stop when your upper arm is parallel to the ground.
Påvirker især disse muskler:Skulderled. Skuldre. Trapez.
| Da: Liggende roterende løft af nakke |
| En: Rotational Lift |
| Niveau: Begynder / Mave / Styrke / Ingen udstyr |
#1: Lie on your back with your knees bent to 90 degrees and feet flat on the floor. Place your hands behind your head for support.
#2: Tighten your abs and bring your chest towards your knees by raising your shoulder blades and head off the floor without letting your lower back lose contact with the floor.
#3: Rotate to one side, and then return to the starting position to prepare to rotate to the other side.
Tips:
- Keep your feet flat on the ground throughout the exercise.
- Avoid letting your lower back come off the ground.
- Perform reps slowly to avoid using momentum.
Påvirker især disse muskler:Mave. Ryg. Ydre bug.
| Da: Baglæns knæl med arme over hoved og drej |
| En: Reverse Lunge with Twist and Overhead Reach |
| Niveau: Begynder / Mave / Opvarmning / Ingen udstyr |
#1: Stand tall with your arms hanging at both sides.
#2: Step one foot backward while lowering your hips so the front knee bends to 90 degrees and the back knee grazes the floor. At the same time, extend your hands to the ceiling and rotate your torso toward the front leg. Return to the starting position.
Tips:
- Do not let your knee move past your foot.
- Step back far enough to give your hips room to lower toward the floor.
- Keep your front foot pressed firmly against the floor throughout the move.
Påvirker især disse muskler:Baller. Forside af lår. Haser. Mave. Skulderled. Skuldre.
| Da: Baglæns knæl med arme over hoved |
| En: Reverse Lunge with Reach Back |
| Niveau: Begynder / Baller / Opvarmning / Ingen udstyr |
#1: Stand tall with your arms hanging at both sides.
#2: Step one foot backward while lowering your hips so the front knee bends to 90 degrees and the back knee grazes the floor. At the same time, extend your hands to the ceiling and reach back over your shoulders. Pause, then return to the starting position.
Tips:
- Do not let your knee move past your foot.
- Step back far enough to give your hips room to lower toward the floor.
Påvirker især disse muskler:Baller. Forside af lår. Haser. Skuldre.
| Da: Omvendt benløft på træningsbold |
| En: Reverse Leg Raise on Swiss Ball |
| Niveau: Begynder / Baller / Styrke / Træningsbold |
#1: Lie facedown on a Swiss ball with your arms extended and hands on the floor. Your hips should be positioned on the ball and your body should form a straight line from your shoulders to your pelvis. Your toes should be touching the floor.
#2: While keeping everything else immobile, lift both legs in the air using your hips and glutes. Pause at the top, then slowly lower your legs back to the starting position.
Tips:
- Do not hyperextend your lower back at the top of the repetition.
- Do not use momentum to raise or lower your legs.
- Squeeze your glutes at the top of the motion.
Påvirker især disse muskler:Baller. Haser. Rygstrækning.
| Da: Omvendt crunch |
| En: Reverse Crunch |
| Niveau: Begynder / Mave / Kropsvægt / Ingen udstyr |
#1: Lie on your back with your knees together and your legs bent to 90 degrees, feet planted on the floor. Place your palms face down on the floor for support.
#2: Tighten your abs to lift your hips off the floor as you crunch your knees inward to your chest. Pause at the top for a moment, then lower back down without allowing your lower back to arch and lose contact with the floor.
Tips:
- Avoid doing the exercise too quickly. Instead, lower your legs slowly and in a controlled fashion.
- Don't use momentum to bring your knees towards your chest. All movement occurs with your hips and abs.
- Avoid lifting your neck at any point during the exercise.
Påvirker især disse muskler:Hofter. Mave. Ryg. Rygstrækning.
| Da: Tilbagelænet pres på overarme |
| En: Reclining Triceps Press |
| Niveau: Begynder / Mave / Styrke / Ingen udstyr |
#1: Start seated on the floor with your knees bent and heels firmly planted. With your palms flat on the floor and fingers pointing toward your body, lean back and lower yourself onto your elbows, keeping your back straight and abs tight.
#2: Hold this position and then push through your hands and flex your triceps to lift your body off the floor. Pause, return to starting position.
Tips:
- Keep the tension on your triceps at all times. You should not feel pain in your shoulders.
- Keep your chest upright and don't let your upper back round.
- Press through your palms to help activate your triceps.
Påvirker især disse muskler:Mave. Overarm bagside. Skuldre.
| Da: Stræk, rul, løft |
| En: Reach, Roll and Lift |
| Niveau: Begynder / Skulderled / Opvarmning / Ingen udstyr |
#1: Drop down on your elbows and knees with your palms and toes touching the ground, and allow your upper back to round.
#2: Keeping your arms bent at the elbow and close to your sides, extend one arm forward while rotating your palm to face upwards. Slowly return to the starting position to repeat on the other side.
Tips:
- Be sure to reach as far forward as possible and rotate your palm up at the end of the movement.
- Keep your head in a straight line with the rest of the body. Avoid hyperextending your neck to look up.
Påvirker især disse muskler:Hofter. Skulderled. Skuldre. Trapez. Øverste ryg.
| Da: Firebenet med benløft |
| En: Quadruped with Leg Lift |
| Niveau: Begynder / Mave / Styrke / Måtte |
#1: Get down on your hands and knees with your hands shoulder-width apart and flat on the floor. Your knees should be hip-width apart and bent to 90 degrees.
#2: Tighten your core and extend one leg completely behind you to raise it to hip height, using your abs to maintain stability. Lower the leg to return to the starting position.
Tips:
- Keep your back flat.
- Do not let your torso sway as you raise your leg.
Påvirker især disse muskler:Baller. Haser. Hofter. Mave.
| Da: Firebenet maveindtræk |
| En: Quadruped |
| Niveau: Begynder / Mave / Styrke / Ingen udstyr |
#1: Get down on your hands and knees with your hands shoulder-width apart and flat on the floor. Your knees should be hip-width apart and bent 90 degrees.
#2: Without allowing your lower back to rise or round, tighten your core and hold this position without moving.
Tips:
- Be sure to breathe deeply throughout the exercise.
- Do not round your back.
- Press through your palms and squeeze your glutes to prevent movement.
Påvirker især disse muskler:Baller. Mave. Ryg. Rygstrækning.
| Da: Armbøjninger med skulderløft |
| En: Pushup Plus |
| Niveau: Begynder / Skulderled / Kropsvægt / Ingen udstyr |
#1: Begin in a pushup position. Brace your core and remain contracted throughout the entire exercise.
#2; Lower your body until your chest nearly touches the floor. Pause, then push yourself back to the start.
#3: Once your arms are fully extended, continue pressing your palms into the ground and drive your shoulder blades towards the ceiling. Return to starting position.
Tips:
- Do not allow hips to sag. Instead, keep hips raised and aligned with your shoulders.
Påvirker især disse muskler:Hele kroppen. Overarm bagside. Skulderled. Store bryst.
| Da: Armbøjninger - alm. |
| En: General Pushup |
| Niveau: Begynder / Skulderled / Styrke / Ingen udstyr |
#1: Begin on all fours placing your hands on the floor slightly wider than shoulder-width apart. Your body should form a straight line from your ankles to your shoulders. Squeeze your abs as tight as possible and keep them contracted for the entire exercise.
#2: Lower your body until your chest nearly touches the floor, making sure that you tuck your elbows close to the sides of your torso. Pause, then push yourself back to the starting position.
Tips:
- Keep your back flat throughout the movement.
- Maintain a tight core for the duration of the movement.
- Fully extend the elbows at the top of the pushup.
Påvirker især disse muskler:Overarm bagside. Skulderled. Store bryst.
| Da: Liggende hofterotation |
| En: Prone Hip Internal Rotation |
| Niveau: Begynder / Baller / Opvarmning / Ingen udstyr |
#1: Lie facedown on the floor with knees touching and bent at a 90-degree angle.
#2: Let your feet fall to the sides, lowering them as close to the ground as possible while keeping your knees together, bent at the same angle, and hips on the ground. Pause at the lowest point and return to the start.
Tips:
- ingen
Påvirker især disse muskler:Baller.
| Da: Fange squat |
| En: Prisoner Squat |
| Niveau: Begynder / Baller / Styrke / Ingen udstyr |
#1: Stand in a shoulder-width stance with toes pointed slightly outward. Keeping an upright torso, place your hands behind your head while pulling your shoulders and elbows back.
#2: Lower into a squat position by pushing your hips back and bending your knees until the crease of the hip drops below knee level. Pause at the bottom of the movement, and then extend hips and knees upward, explosively pushing yourself back to the starting position.
Tips:
- Do not round the upper back.
- Make sure you drive through your heels and not your toes. Heel should not leave the ground.
Påvirker især disse muskler:Baller. Forside af lår. Haser.
| Da: Kringle spark til siden |
| En: Pretzel Side Kick |
| Niveau: Begynder / Hofter / Styrke / Ingen udstyr |
#1: Lie on your side with both knees bent and stacked on top of one another, with your torso propped up and supported on one forearm. One foot should be slightly behind the other.
#2: Keep your spine straight by bracing your abs and lifting your chest up. Lift your top knee off the floor, and kick your leg out to the side. Keep it parallel to the floor. Return you left leg to the starting position. Do all reps, switch sides and repeat.
Tips:
- Do not slouch your torso forward during the kick.
- Do not let the kicking leg droop to the floor.
- Squeeze your abs and glutes to help with stability.
Påvirker især disse muskler:Forside af lår. Hofter.
| Da: Ballet glidning |
| En: Plie Slides |
| Niveau: Begynder / Baller / Styrke / Ingen udstyr |
#1: Begin by standing tall with your heels pressed together, turning your toes out to 45-degrees. Keep your hands on your hips for support.
#2: Slide one foot out beyond hip-width, keeping your other in the same position, and descend into a squat position. Return back to starting position.
Tips:
- Do not let your knees cave inward as you squat.
- Do not let your heels lose contact with the floor during the squat.
- Don't bend your knees to start the squat. Instead, push your hips back to initiate the movement.
Påvirker især disse muskler:Baller. Ben. Forside af lår. Haser. Indersiden af lår.
| Da: Alm. planke |
| En: General Plank |
| Niveau: Begynder / Mave / Kropsvægt / Ingen udstyr |
#1: Lie on the floor with elbows directly beneath your shoulders and legs fully extended. Raise your torso into the air until it makes a straight line from your shoulders to your ankles. Tighten your stomach, squeeze your butt and hold this position for the desired amount of time.
Tips:
- Do not allow your back to round.
- Do not allow your hips to drop or sag.
- Press your elbows into the floor and squeeze your glutes to maximize stability.
Påvirker især disse muskler:Baller. Mave. Ydre bug.
| Da: Knæl med arme over hoved og drej |
| En: Overhead Lunge with Rotation |
| Niveau: Begynder / Mave / Opvarmning / Ingen udstyr |
#1: Stand up tall with your arms raised overhead. Step forward into a lunge, dropping your front knee to 90 degrees.
#2: Twist your torso toward the front leg while keep your arms locked overhead. Push through your front leg to return to the starting position.
Tips:
- Do not let your knee move past your foot.
- Keep your back flat and always move within a comfortable range of motion.
Påvirker især disse muskler:Ben. Mave. Skuldre. Ydre bug.
| Da: Håndvægte over hoved |
| En: Overhead Dumbbell Press |
| Niveau: Begynder / Mave / Styrke / Håndvægte |
#1: Stand with your feet shoulder-width apart and your knees slightly bent. Hold a pair of dumbbells just outside of your shoulders with your arms bent and palms facing each other.
#2: Press both dumbbells up until the weights are overhead and your arms are straight. Pause, then lower the dumbbells under control back to the starting position.
Tips:
- Keep your shoulder blades tucked down and back for more shoulder stability as you press the weights overhead.
- Don't excessively arch your lower back as you press the weights overhead.
- Don't allow your elbows to flare out to the sides.
Påvirker især disse muskler:Mave. Skulderled. Skuldre.
| Da: Gå med håndvægte over hoved |
| En: Overhead Carry |
| Niveau: Begynder / Mave / Styrke / Håndvægte |
#1: Standing tall with your feet shoulder-width apart, raise a set of dumbbells directly overhead and lock your elbows.
#2: Keeping your core tight and shoulders down and away from your ears, walk for a pre-determined time or distance. Lower the dumbbells.
Tips:
- Do not let your elbows bend during the exercise.
- Maintain a slow, even pace throughout the walk.
- Keep your core engaged and your back in a neutral position.
Påvirker især disse muskler:Ben. Mave. Overarm bagside. Skuldre.
| Da: Løft lodret mens bøjet |
| En: Overhand-Grip Rear Lateral Raise |
| Niveau: Begynder / Skulderled / Styrke / Håndvægte |
#1: Grab a pair of dumbbells and stand with your arms hanging straight down and palms facing behind you. Slightly bend your knees and torso until your upper body is nearly parallel to the floor.
#2: Maintaining a slight bend in your elbows, raise your arms up, and directly out to the sides of your body until they are parallel with the floor. Pause, and then slowly lower the weights back to the starting position.
Tips:
- Keep your back flat and chest lifted. Do not arch your lower back during the movement.
- Use the shoulders to initiate the movement. Do not sway your upper body to help with the lift.
- Keep your head in line with your spine at all time.
Påvirker især disse muskler:Skulderled. Skuldre. Trapez. Øverste ryg.
| Da: Stræk over / under skulder |
| En: Over-Under Shoulder Stretch |
| Niveau: Begynder / Ryggen / Opvarmning / Elastik bånd |
#1: Standing tall, hold the ends of a resistance band in both hands behind your back.
#2: Bend one arm and bring it behind your back, grasping the resistance band as high as possible. At the same time, bend your other arm above your head, pointing your elbow upward and grasping the resistance band as low as possible. Hold, then return to the starting position.
Tips:
- Maintain a flat back and tight core throughout the movement.
Påvirker især disse muskler:Brede ryg. Overarm bagside. Ryg. Skulderled. Skuldre.
| Da: Rul sammen med åbne knæ |
| En: Open Knee Tucks |
| Niveau: Begynder / Mave / Styrke / Ingen udstyr |
#1: Lie flat on your back with your feet off the floor. Your legs should pulled toward your chest and your knees bent at 90 degrees. Your arms should be extended straight and behind your head. Keeping feet together, open your knees to a 45-degree angle.
#2: Squeeze your abs and lift your hips off the floor and roll them towards your chest. Pause and slowly lowering your hips back to the starting position.
Tips:
- Use a controlled movement to tuck knees to chest. Do not use momentum.
Påvirker især disse muskler:Mave.
| Da: Sving håndkugle med en arm |
| En: One-Arm Swing |
| Niveau: Begynder / Arme / Styrke / Hånd kugle |
#1: Stand with your feet shoulder-width apart, your toes slightly pointed outward, and your knees slightly bent. Hold a kettlebell in one hand, just in front of your hips. Hold your other arm straight out, parallel to the floor.
#2: Push your hips back and bend over at your waist, keeping the kettlebell close to your body. Puff out your chest and keep your core tight and back straight. Then, thrust your hips forward and squeeze your glutes to swing the kettlebell forward and upward. Reverse the motion to the starting position.
Tips:
- Avoid using your arms to pull the kettlebell up.
- Keep your back flat during the exercise to avoid injury.
- Do not squat down as you bring the kettlebell between your legs. The bend in your knees should not change during the movement.
Påvirker især disse muskler:Arme. Baller. Haser.
| Da: Pres vægt fra gulv med en arm |
| En: One-Arm Floor Press |
| Niveau: Begynder / Mave / Styrke / Håndvægte |
#1: Grab a dumbbell with an overhand grip and lie flat on your back. Bend knees with feet firmly planted on floor. Fully extended free arm, planting palm flat on floor. Extend arm holding dumbbell outward, bringing elbow to a 90-degree position, triceps resting on floor, holding dumbbell above your chest.
#2: Exhale and brace core while pressing the weight toward ceiling. Pause, retract back to starting position and switch arms.
Tips:
- Be sure to drive shoulder blades into the ground to power the press.
- Be sure to pause at the bottom of the lift, negating the stretch reflex.
Påvirker især disse muskler:Bryst. Mave. Overarm bagside. Skuldre.
| Da: Roter nakke |
| En: Neck Rotations |
| Niveau: Begynder / Nakke / Opvarmning / Ingen udstyr |
#1: Stand tall with your arms hanging at your sides and your head leaning to one side.
#2: Gently rotate your neck in one direction in a large circle before returning to the starting position.
Tips:
- Always stay within your comfort and flexibility zone.
- Perform the circles in a slow and controlled manner to minimize the risk of injury.
Påvirker især disse muskler:Nakke. Trapez.
| Da: Modificeret sideplanke |
| En: Modified Side Plank |
| Niveau: Begynder / Mave / Styrke / Ingen udstyr |
#1: Lie on one side with your knees on the floor and bent to 90 degrees.
#2: Using your elbow, prop your hips up, balancing on your stacked knees. Make sure to keep your abs tight the entire time. Your body should form a straight line from your knees to your shoulder as you hold this position.
Tips:
- Press forcefully through your elbow to raise your body.
- Squeeze your abs and glutes to keep your body stabilized.
- Keep your neck in line with your spine and don't raise or drop your head.
Påvirker især disse muskler:Mave. Ydre bug.
| Da: Modificeret bjergbestiger og udvidelse |
| En: Modified Mountain Climber and Extension |
| Niveau: Begynder / Mave / Styrke / Ingen udstyr |
#1: Starting in a plank position, drop your knees, making sure to keep your weight positioned on your hands. Straighten one leg behind you, keeping the other knee planted.
#2: Bend your extended leg and bring it out and towards the shoulder of the same side. Your knee will end up parallel with the floor. Reverse the movement and return to the starting position while keeping your leg elevated. Repeat reps and then continue with the opposite side.
Tips:
- Do not allow your upper back to round at any point.
- As you drive your leg back, make sure you squeeze your glutes.
- Squeeze your abs throughout the entire movement, engaging the obliques to pull up the knee.
Påvirker især disse muskler:Baller. Hofter. Mave.
| Da: Medicin bold situp |
| En: Medicine Ball Situp |
| Niveau: Begynder / Mave / Styrke / Medicin bold |
#1: Lie flat on your back with your knees bent to 90 degrees. Hold a medicine ball with both hands on top of your chest.
#2: Keeping the medicine ball against your chest, tighten your stomach and use your abs to raise your shoulder and torso off the ground, crunching towards your knees. Pause, then slowly return to the starting position.
Tips:
- Make sure the medicine ball is pressed against your chest throughout the entire movement.
- Do not let your feet leave the ground.
Påvirker især disse muskler:Hofter. Mave. Nederste ryg.
| Da: McGill løft hovedet |
| En: McGill Curl-Up |
| Niveau: Begynder / Mave / Styrke / Ingen udstyr |
#1: Lie on your back with your one leg completely straight, bending the opposite knee to 90 degrees and keeping the foot flat on the floor. Place hands directly beneath the natural arch in your lower back.
#2: Tighten your abs to bring your head and shoulder blades off of the floor without moving your lower back. Hold this position and slowly return to the ground.
Tips:
- Be sure hands are positioned directly under the natural arch in lower back.
- Do not round your upper back.
Påvirker især disse muskler:Mave. Ydre bug.
| Da: Ben lodret fra liggende |
| En: Lying Straight Leg Raise |
| Niveau: Begynder / Mave / Styrke / Ingen udstyr |
#1: Lie on your back on the floor with legs stretched straight.
#2: Raise one leg as high as you can, keeping it straight throughout. Return it to the floor in a controlled manner.
Tips:
- Keep your leg as straight as possible during the movement.
- Avoid using momentum to get your leg up. Perform each rep in a slow and controlled fashion.
- Keep feet flexed.
- Keep the lower back in contact with the floor throughout the movement.
Påvirker især disse muskler:Hofter. Mave.
| Da: Skum rulle til øverste rygdel |
| En: Upper Back Foam Roll |
| Niveau: Begynder / Skulderled / Opvarmning / Skum rulle |
#1: Grab a foam roller and lie on your back, your legs extended and hands at your sides. Place the foam roller under your upper back, and bend your knees so that your feet are flat on the floor.
#2: With your weight resting on your feet and on the foam roller, rock back and forth so that the foam roller slides up and down your upper back.
Tips:
- Roll slowly. Take your time and target the tight spots.
- Avoid applying too much pressure at first. Start with light pressure and increase throughout the set.
Påvirker især disse muskler:Der er ingen data fundet