Sista veckan i september är påbörjad. Jag vill verkligen ha en pausknapp att trycka på – tycker tiden går lite väl fort. Cirkelpass v. 39 – 2019 har en del nya övningar med. Jag älskar att kika runt på instagram och inspireras. Ibland får jag inspiration av en del i en övning och hittar då på resten själv. Det svåraste är oftast att komma på ett namn😉. Kanske finns redan övningarna med svenska namn eller andra namn?!? Ser ni någon övning med ett namn ni inte känner igen, får ni mer än gärna skriva en kommentar och berätta vad ni kallar övningen.
På tal om namn, ett exempel från dagens övningar: Bodyweight sway squat – Kroppsvikt svängande knäböj. Det engelska namnet låter ju mycket bättre än det svenska och känns även lättare att säga. Det är liksom en melodi i det engelska namnet.
Veckans cirkelpass:
Squat med knädutt
Cykelhopp
Bodyweight sway squat
Planka med vandrande ben
Frog pumps
Crunches med gung
Material:
Matta
Hur jag gör:
6 övningar. Jag kör övningarna i ordningen ovan.
60 sek på varje övning.
10 sek byte av övning.
När alla 6 övningar är gjorda har det gått ett varv.
Vila i 1 minut.
Jag kör sammanlagt 5 varv.
Sammanlagt tar hela cirkelpasset 38 minuter (+ uppvärmning du gör innan).
Anpassa cirkelpasset efter dig. Variera antal övningar, längden på övningarna och antal varv så att det passar just dig. Naturligtvis kan du byta ut någon övning om den inte passar för dig.
Hoppas att du får en fantastiskt aktiv och positiv vecka. //Vickan
Ovan squat med knädutt
Gå ner i en djup squat och res dig upp samtidigt som du lyfter höger knä och duttar med vänster hand på det. Ner i en djup squat igen och res dig upp stående med vänster knä upp och dutta med höger hand på knät.
Nedan cykelhopp
Gör ett hopp där du vartannat hopp har höger ben fram och vartannat ben vänster ben fram. Som ett löpsteg i luften. En mycket bra övning för att träna spänst.
Nedan bodyweigth sway squat
Gå ner i en squat med lite drygt axelbrett mellan fötterna. Förflytta rumpan från sida till sida i squatposition. Det innebär att du rör kroppen från sida till sida, så att ett ben i taget nästan blir rakt. Ha händerna samlat framför kroppen.
Nedan planka med vandrande ben
Stå i plankposition på raka armar. Gå ut med höger ben, gå ut med vänster ben, in med höger ben och in med vänster ben. Nästa omgång gör du tvärtom. Vänster ben ut, höger ben ut, vänster ben in och höger ben in. Vill du göra övningen lite tuffare hoppar du ut och in med benen samtidigt.
Nedan frog pumps
Ligg på rygg med fotsulorna ihop. Armarna ligger på marken utmed kroppen. Tryck upp höften mot himlen/taket och spänn rumpan. Sänk sakta ner igen. Vill du göra övningen tyngre kan du sätta ett gummiband strax ovanför knäna.
Nedan crunches med gung
Ligg ner och ha fotsulorna i marken. Lyft överkroppen, tryck ner svanken i marken. När du är uppe gör du tre små gung och sänker sedan kroppen tillbaka till marken igen. Ha armarna i kors över bröstet. Res upp överkroppen igen och gör tre nya gung.
Bra pass , 👍💪💪
TACK! 🙂
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