Flæskesteg, and, øl og snaps og alle julens andre herligheder sætter sine spor på formen, og for mange er det nye år lig med mere på sidebenene. Her er fem øvelser fra fitness.dk, der kan hjælpe dig med at smide de ekstra kilo.
1. Benhævninger
Lig fladt på ryggen med armene ned langs siden. Hvis du har meget svaj i ryggen, kan du lægge hænderne under lænden med håndfladerne nedad som støtte.
Hæv dine samlede, strakte ben op i en 90 graders vinkel og sænk dem langsomt ned igen, mens mavens og ryggens position forbliver uændret. Træk vejret, når benene er oppe. Gentag så mange gange som muligt.
Øvelsen kan gøres hårdere ved at holde benene 20 cm over gulvet på vej ned. Hold positionen så længe, du kan.
2. Armstrækninger
Start med samlede ben og hænderne på linje med skuldrene. Hele kroppen skal være lige som en planke.
Se lige frem og sænk overkroppen, til brystet rører gulvet. Skub langsomt op igen uden at bryde kroppens plankeposition.
Øvelsen kan gøres hårdere ved at hæve benene – eller lettere ved at støtte på knæene.
3. Krydsstræk
Annonce
Start på alle fire med hænder og knæ i gulvet.
Stræk højre arm lige frem så den er på linje med ryggen og stræk samtidig venstre ben bagud også på linje med kroppen. Bliv i stillingen i nogle sekunder og sænk arm og ben langsomt igen.
Gentag med venstre arm og højre ben.
4. Etbens udfald
Stå med ret overkrop, se lige frem.
Tag et skridt frem med den ene fod. Sænk kroppen, til begge ben er bøjet cirka 90 grader. Det forreste knæ skal være på linje med foden.
Hold vægten på hælene, idet du rejser dig tilbage til startpositionen.
5. Broen
Lig fladt på ryggen med bøjede knæ. Løft tæerne så hælen er i gulvet. Skub bagdelen opad, til du har en lige linje fra knæ til skuldre, og knæene er 90 grader. Hold denne position i nogle sekunder, og sænk langsomt ned igen. Øvelsen kan gøres sværere ved at udføre den samme bevægelse med et ben på gulvet og det andet ben pegende lige ud i luften. Gentag på begge ben i samme tempo.
100 dages træningspakke hos fitness dk
Hos fitness dk får du en 100 dages træningspakke, når du melder dig ind, så du kan nå dine mål.
%20%20%20Ligesom%20jeg%20ogs%C3%A5%20kan%20se,%20at%20at%20linket%20til%20fitness%20ser%20s%C3%A5dan%20her%20ud:%20https://www.fitnessdk.dk/node/176%20Normalt%20f%C3%A5r%20jeg%20%C3%A9t%20tracking%20link%20samt%20en%20kode,%20der%20skal%20i%20html.%20Kan%20du%20fort%C3%A6lle%20mig,%20hvilke%20af%20nedenst%C3%A5ende%20skal%20p%C3%A5%20hvor?%20%20%20https://ad.doubleclick.net/ddm/trackclk/N30604.150582EGMONT.DK/B9324519.126846373;dc_trk_aid=300061720;dc_trk_cid=68020303;dc_lat=;dc_rdid=;tag_for_child_directed_treatment=%20Fra:%20Morten%20Siert%20Eriksen%20%5Bmailto:morten.eriksen@dentsuaegis.com%5D%20Sendt:%2014.%20januar%202016%2009:37%20Til:%20Hornbeck,%20Kasper%20Louis%20DK%20-%20EM%20Cc:%20Online%20support%20Emne:%20RE:%20Advertorials%20for%20Fitness.dk%20Hej%20Kasper,%20Er%20advertorial%20for%20fitness%20dk%20live?%20Jeg%20f%C3%A5r%20ikke%20data%20igennem%20Med%20venlig%20hilsen%20/%20Best%20regards%20______________________________________%20Morten%20Siert%20Eriksen%20%7C%20Programmatic%20Trading%20Specialist,%20Amplifi%20Denmark%20Dentsu%20Aegis%20Network%20%7C%20Overgaden%20neden%20Vandet%207%20%7C%20DK%20%E2%80%93%201414%20%7C%20K%C3%B8benhavn%20K%20%7C%20Denmark%20T:%20+45%2050%20844%20822%20E:%20morten.eriksen@dentsuaegis.com%20W:%20www.dentsuaegisnetwork.com%20______________________________________%20Please%20consider%20whether%20it's%20necessary%20to%20print%20this%20email%20The%20content%20of%20this%20email%20and%20any%20attachments%20are%20private%20and%20confidential.%20If%20you%20are%20not%20the%20intended%20recipient(s)%20or%20have%20otherwise%20received%20this%20email%20in%20error,%20please%20delete%20the%20email%20and%20inform%20the%20sender%20as%20soon%20as%20possible.%20This%20email%20may%20not%20be%20disclosed,%20used%20or%20copied%20by%20anyone%20other%20than%20the%20intended%20recipient(s).%20Any%20opinions,%20statements%20or%20comments%20contained%20in%20this%20email%20are%20not%20necessarily%20those%20of%20Dentsu%20Aegis%20Network%20Ltd.%20If%20you%20wish%20clarification%20of%20any%20matter,%20please%20request%20confirmation%20in%20writing.%20We%20take%20precautions%20to%20minimise%20the%20risk%20of%20this%20email%20containing%20a%20software%20virus%20but%20you%20should%20use%20virus%20checking%20software.%20From:%20Hornbeck,%20Kasper%20Louis%20DK%20-%20EM%20%5Bmailto:kasper.hornbech@egmont.com%5D%20Sent:%2029.%20december%202015%2011:46%20To:%20Morten%20Siert%20Eriksen;%20Henrik%20S%C3%B8rensen%20Cc:%20Online%20support%20Subject:%20SV:%20Advertorials%20for%20Fitness.dk%20Hej%20Morten,%20Jeg%20s%C3%A6tter%20dem%20p%C3%A5:)%20Mvh%20________________________________________%20Fra:%20Morten%20Siert%20Eriksen%20%5Bmorten.eriksen@dentsuaegis.com%5D%20Sendt:%2029.%20december%202015%2011:22%20Til:%20Hornbeck,%20Kasper%20Louis%20DK%20-%20EM;%20Henrik%20S%C3%B8rensen%20Cc:%20Online%20support%20Emne:%20RE:%20Advertorials%20for%20Fitness.dk%20Hej%20Kasper,%20Det%20ville%20ogs%C3%A5%20v%C3%A6re%20optimalt%20hvis%20vi%20kunne%20f%C3%A5%20impression%20counter%20og%20click%20tracker%20p%C3%A5%20advertorial%E2%80%99en.%20Jeg%20har%20vedh%C3%A6ftet%20begge%20dele.%20Sig%20til%20hvis%20der%20er%20sp%C3%B8rgsm%C3%A5l%20Med%20venlig%20hilsen%20/%20Best%20regards%20______________________________________%20Morten%20Siert%20Eriksen%20%7C%20Programmatic%20Trading%20Specialist,%20Amplifi%20Denmark%20Dentsu%20Aegis%20Network%20%7C%20Overgaden%20neden%20Vandet%207%20%7C%20DK%20%E2%80%93%201414%20%7C%20K%C3%B8benhavn%20K%20%7C%20Denmark%20T:%20+45%2050%20844%20822%20E:%20morten.eriksen@dentsuaegis.com%20W:%20www.dentsuaegisnetwork.com%20______________________________________%20Please%20consider%20whether%20it's%20necessary%20to%20print%20this%20email%20The%20content%20of%20this%20email%20and%20any%20attachments%20are%20private%20and%20confidential.%20If%20you%20are%20not%20the%20intended%20recipient(s)%20or%20have%20otherwise%20received%20this%20email%20in%20error,%20please%20delete%20the%20email%20and%20inform%20the%20sender%20as%20soon%20as%20possible.%20This%20email%20may%20not%20be%20disclosed,%20used%20or%20copied%20by%20anyone%20other%20than%20the%20intended%20recipient(s).%20Any%20opinions,%20statements%20or%20comments%20contained%20in%20this%20email%20are%20not%20necessarily%20those%20of%20Dentsu%20Aegis%20Network%20Ltd.%20If%20you%20wish%20clarification%20of%20any%20matter,%20please%20request%20confirmation%20in%20writing.%20We%20take%20precautions%20to%20minimise%20the%20risk%20of%20this%20email%20containing%20a%20software%20virus%20but%20you%20should%20use%20virus%20checking%20software.%20From:%20Hornbeck,%20Kasper%20Louis%20DK%20-%20EM%20%5Bmailto:kasper.hornbech@egmont.com%5D%20Sent:%2029.%20december%202015%2009:42%20To:%20Henrik%20S%C3%B8rensen%20Cc:%20Morten%20Siert%20Eriksen;%20Online%20support%20Subject:%20SV:%20Advertorials%20for%20Fitness.dk%20Hej%20Henrik,%20Det%20kan%20I%20sagtens,%20men%20jeg%20bliver%20n%C3%B8dt%20til%20at%20bede%20dig%20om%20at%20sende%20de%20p%C3%A5g%C3%A6ldende%20trackin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target="_blank">Pakken er gratis for nye medlemmer af fitness dk.
