Styrketrening hjemme

Her er styrketreningen jeg gjorde på hytta i helgen. Et enkelt program som kan utføres hvor om helst, og du får trent hele kroppen :) Ta minst 1 minutts pause mellom øvelsene og fra 30-60 sek pause mellom seriene. Hele programmet tar ca 40 minutter.

Knebøy (3 serier a 20-50 rep)

knebøy

Det er fint å starte med knebøy, da får du også varmet opp hele kroppen. Ta serier på mellom 20 og 50 avhengig av hvor sterk du er. Husk å bøy så langt ned at du oppnår 90 grader i kneet, og hold vekten på helen.Du skal kunne vifte med tærne hele tiden, og knærne skal ikke bøyes frem over tærne.

Push-Ups (3 serier a 10-15 rep)

hjemmestyrketrening
Husk å gjennomføre øvelsen, du skal helt ned til overarmene er på linje med kroppen. Klarer du ikke på tærne, tar du på knærne. Ta så mange du klarer. Er det for lett på tærne kan du ta på knokene eller stelle beina på et trappetrinn eller lignende.

Dips (3 serier a 10 reps)

hjemmestyrketrening

Ha helene i gulvet håndflatene på en stol. Hev deg opp og ned. Er dette for lett kan du heve hele deg mellom to stabile stoler. Er det for tungt så knekk i knærne og sett bena nærmere.

Sit-Ups (3 serier a 10 rep (3 sekunders hold)

hjemmestyrketrening

Hold beina i 90 grader og pass på at du ikke hever for høyt, midten av ryggen skal ligge i gulvet hele tiden. Tenk at du hever hodet og skuldre rett opp og ikke cruncher mot beina. Hold sit-upsen i 3 sekunder på toppen (hjelper å telle til tre)

Rygg-hev (3 serier a 15 reps)

hjemmestyrketrening

Ligg på magen og hold hendene bak hodet. Er dette for tungt holder du dem langs siden av kroppen, og er det for lett holder du de rett frem (supermann, weehooo). Hev brystet opp fra bakken, hold i tre sekunder og senk. Prøv å holde bena i bakken.

Planken (3 serier a 30-90 sekunder)

hjemmestyrketrening

Albuene og tærne skal i gulvet. Pass på at du holder kroppen helt rett, og ikke stikker rumpa i været. Får du vondt i korsryggen så kan det hende du henger for lavt. Gjør du ikke det så fokuser på å stramme magemusklene og se om det hjelper. Hold så lenge du klarer, jeg pleier å ta 60 sekunder av gangen. Ta gjerne lenger og :)

Det finnes masse forskjellige øvelser der ute og det er bare å variere. Litt styrketrening i hjemmet kan gjøre utrolig mye for kroppen og skal ikke undervurderes!

Start i dag!!


55 comments to Styrketrening hjemme

  • Line

    Supert innlegg :D akkuratt det jeg trengte! :) Veldig gode tips!

  • Flott! Ukomplisert og uten dilldall, slik jeg liker det :D

  • […] 15 minutters hjemmetrening – Video! For en stund siden publiserte jeg et kort og enkelt treningsopplegg for å trene styrke hjemme, nå har jeg laget film! Det er litt forskjell på antall repetisjoner, og istede for å ta pauser […]

  • fang

    digger bloggen din ^^ nå er jeg så gira å trene igjen ^^ har anbefalt din blogg til mine lesere ^^

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