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Situps med strake bein
Styrke
Sammendrag
Hold beina strake
Bruk magen til å løfte overkroppen
Strekk brystet på toppen
Læringsmål
Øvelsen trener styrke og stabilitet i mage og kjernemuskulatur. Målet er å kontrollere overkroppen gjennom hele bevegelsen og holde god kroppskontroll.
Utførelsestrinn
Ligg på ryggen med beina strake. Bruk magen til å løfte overkroppen opp i en situps. Når du kommer til toppen, strekk brystet og overkroppen før du senker deg kontrollert ned igjen. Gjennomfør 10 repetisjoner, ta cirka 30 sekunder pause og gjør tre runder totalt.
Se etter dette
Hold beina strake gjennom bevegelsen. Stram magen og løft overkroppen kontrollert. Strekk brystet på toppen og senk deg rolig ned igjen.
Si dette til barna
Stram magen. Hold beina strake. Kom kontrollert opp. Strekk brystet på toppen.
Vanlige feil
Bruker fart og momentum i stedet for magen. Bøyer beina mye underveis. Faller raskt ned igjen etter hver repetisjon. Mister kontroll på overkroppen når man blir sliten.
ENKLERE
Gjør færre repetisjoner, eller bøy beina litt dersom det er vanskelig å komme kontrollert opp.
VANSKELIGERE
Øk til 15 repetisjoner per runde, eller senk deg ekstra rolig ned mot bakken på hver repetisjon.
