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Shotgun abs
14–99 år
Styrke
Sammendrag
Styrker nedre del av magemuskulaturen effektivt.Utvikler utholdenhet og stabilitet i kjernen.Forbedrer kontroll og koordinasjon i hofte og mage.
Læringsmål
Denne øvelsen brukes for å utvikle styrke og utholdenhet i nedre del av magen, samtidig som spilleren trener stabilitet og kontroll i kjernen under kontinuerlig bevegelse.
Utførelsestrinn
Spilleren ligger på ryggen på en matte.Overkroppen løftes lett fra underlaget.Begge ben strekkes ut og holdes noen centimeter over bakken.Armene plasseres ut til sidene for støtte.Spilleren løfter ett ben mens det andre senkes i saksbevegelse.Bevegelsen utføres kontinuerlig i jevnt tempo.
Se etter dette
Stram og aktiv kjerne gjennom hele øvelsen.Kontrollerte og jevne benbevegelser.Stabil overkropp uten svai i korsryggen.
Si dette til barna
«Stram magen.»«Hold bena lave.»«Jobb kontrollert.»
Vanlige feil
Svai i korsryggen.For raske og ukontrollerte bevegelser.For høy benføring som reduserer belastningen.
ENKLERE
Bøy knærne lett under bevegelsen.Hev bena litt høyere fra bakken.Utfør færre repetisjoner per sett.
VANSKELIGERE
Hold bena lavere og nærmere bakken.Øk antall repetisjoner eller arbeidstid.Løft armene fra bakken for redusert støtte.
Last ned PocketCoach gratis
Brukt av norske breddetrenere over hele landet.
