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Planke
Styrke
Sammendrag
Hold kroppen rett som en planke
Stram magen hele tiden
Husk å puste rolig
Læringsmål
Øvelsen trener kjernemuskulatur, styrke og stabilitet. Målet er å klare å holde kroppen i en rett og stabil posisjon over tid.
Utførelsestrinn
Legg deg på magen og plasser albuene under skuldrene. Løft kroppen opp slik at du støtter deg på underarmene og tærne. Hold kroppen så rett som mulig fra hodet til hælene. Stram magen og hold posisjonen i 40 sekunder. Ta en kort pause og gjennomfør fire runder.
Se etter dette
Hold kroppen i en rett linje. Stram magen og setet. Ha albuene omtrent under skuldrene. Pust rolig gjennom hele øvelsen.
Si dette til barna
Rett kropp. Stram magen. Hold hofta oppe. Husk å puste.
Vanlige feil
Hofta synker ned mot bakken. Setet løftes for høyt. Holder pusten. Mister spenningen i magen når man blir sliten.
ENKLERE
Hold planken i 20–30 sekunder per runde, eller sett knærne i bakken hvis det blir for tungt.
VANSKELIGERE
Øk tiden til 50–60 sekunder per runde, eller løft annenhver fot noen centimeter fra bakken uten at hofta beveger seg.
