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Russian twist med ball
Styrke
Sammendrag
Hold magen stram
Før ballen fra side til side
Hold føttene løftet fra bakken
Læringsmål
Øvelsen trener kjernemuskulaturen og stabiliteten i mage og overkropp. Målet er å holde kroppen stabil mens du roterer kontrollert fra side til side.
Utførelsestrinn
Sett deg på bakken med ballen i hendene. Len overkroppen litt bakover og løft føttene fra bakken. Stram magen og før ballen kontrollert fra side til side ved å rotere overkroppen. Gjennomfør 30 repetisjoner, ta en kort pause og gjør tre runder totalt.
Se etter dette
Stram magen gjennom hele øvelsen. Hold ryggen stabil og overkroppen litt bakoverlent. Roter kontrollert fra side til side og prøv å holde føttene løftet fra bakken.
Si dette til barna
Stram magen. Hold balansen. Side til side. Rolige og kontrollerte bevegelser.
Vanlige feil
Svinger bare armene i stedet for å rotere overkroppen. Mister spenningen i magen. Beveger seg for raskt og mister kontroll. Setter føttene i bakken mellom hver repetisjon.
ENKLERE
Ha føttene i bakken mens du fører ballen rolig fra side til side.
VANSKELIGERE
Løft føttene fra bakken og øk tempoet, samtidig som du beholder kontroll og god kroppsstilling.
