Koronakarantene is everyday life for very many, and all of the gyms are still closed.
Whether you were one of those who hamstra doruller or not, you are likely to have a roll or three at home.
The rollers are all you need to prevent the body to wither.
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12 exercises with dorull
– Select the number of doruller after the shape, but stretch yourself like for to always clear it a little better than the previous session, encourage treningsmotivatoren Yngvar Andersen.
He is known to encourage everyone to work out where it suits them: In the living room, together with the family or in the garden.
In some of the exercises are dorullene a very nice tool, in other exercises is the with just for fun.
– There should not much before the body is due if you are just at home, don’t get gone walk, and lies on the couch. At the same time, there is not much that most of us come in better shape, ” explains Andersen.
He has selected 12 exercises most people can manage.
– Use five or more of these exercises in a circuit training. Hold for 45 seconds per exercise. Take 15 seconds break between each exercise. After a round with five or more exercises, you can be satisfied with it. If you would like one or two rounds to go it is also nice, encourage treningsentusiasten.
see ALSO: So you can work out in the koronakarantene
1: Rotating boat
Yngvar Andersen resistance exercises with doruller
Karina Kaupang Jørgensen/NRK
Description: Sit on his ass with legs up. Hold a roll in between your hands as you turn from side to side and barely touches the ground.
Is it too heavy, you can have the legs in the ground. Is it too easy, you can keep some doruller between your feet, stretch out your feet and lift them as high as you can.
Even though many have hamstret toilet paper, he is concerned that they should not be wasting.
– Not destroy dorullene when you exercise. Do you have weights at home, so feel free to use them instead, encourage him.
2: the Earth around the
Yngvar Andersen shows strength training with doruller
Karina Kaupang Jørgensen/NRK
Description: Lie on your stomach with your arms straight forward. Take a dorull in one hand, slide the hands backwards and give dorullen from one hand to the other behind her back. Let your hands meet the promotion again.
– If you are not able to get your hands on the way back, slide them forward and back and switch only dorullen when your hands are stretched straight out, outlines Andersen.
Keep on for as long as you can, take a short break and go again.
3: Plank with drag
Yngvar Andersen shows strength training with doruller
karina Kaupang Jørgensen/NRK
Description: Stand in plank with straight arms and hold a dorull in each hand. Pull up every other arm.
– Is it too heavy, you can have your knees in the floor, suggests Andersen
4: Variation of the boat
Yngvar Andersen shows strength training with doruller
karina Kaupang Jørgensen/NRK
Description: Sit on your ass, have your hands and legs in the air and create a dorulltårn. Hold the legs together and slide them over the dorullene from one side to the other.
– The more doruller you stacks on top of each other, the heavier the exercise, ” explains Andersen.
5. Squat
Yngvar Andersen shows strength training with doruller
karina Kaupang Jørgensen/NRK
Description: Create a dorulltårn of the three rolls, care you with a hoftebredde distance between the legs and take a deep squat until your ass hits the rollers.
– the lower The tower is, the farther down in the squat you need to, and the heavier the exercise. Here you can also jump to make it heavier, ” explains Andresen.
6. Sidehopp
Yngvar Andersen shows strength training with doruller
karina Kaupang Jørgensen/NRK
Description: Put ten rolls on the number of jumps in a zigzag over them from side to side.
7. Hinking
Yngvar Andersen shows strength training with doruller
Karina Kaupang Jørgensen/NRK
Description: Put ten rolls on the number of hop and hobble in a zigzag over them from side to side. Ten times with one leg, then ten times with the other leg.
8: Sit-up with throw
Yngvar Andersen shows strength training with doruller
Karina Kaupang Jørgensen/NRK
Description: lie down on the floor, knees up. Hold a roll in between your hands, stretch out the arms so the roll when the floor, sit up, throw the roll in the wall in front of you and take dorullen. Repeat 15 times.
9: Sit-up with siderotasjon
Yngvar Andersen shows strength training with doruller
Karina Kaupang Jørgensen/NRK
Description: Turn yourself so you’re sitting with the side against the wall. Hold dorullen between your hands, take it to the side so it reaches the floor, pull your hands against your belly and throw the roll in the wall and take the opposite. Do the exercise 15 times before switching to the opposite side.
10. Goalkeeping
Yngvar Andersen shows strength training with doruller
Karina Kaupang Jørgensen/NRK
Description: Sit in the boat, get a friend to throw the roll at you. Attempt to take by stretching you out, but not so much that you lie all the way down. Are you alone dropper you this exercise.
11: Skøyteutfall
Yngvar Andersen shows strength training with doruller
Karina Kaupang Jørgensen/NRK
Description: Put ten rolls on the line and jump sideways skøytehopp over the rollers.
12. Push-ups
Yngvar Andersen shows strength training with doruller
Karina Kaupang Jørgensen/NRK
Description: Put the two rolls on top of each other and take push-ups over them to your chest when the rollers.
– instead of taking the knees down in the ground you can either add more rolls on top of each other and be standing on your feet, challenge Andersen.
today starts The “Gym with Yngvar”, a workout of five minutes on the TV every morning.
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Vital body
It is perhaps more important than ever with the small, active breaks in everyday life, ” says Kristin Granmun Rosebø.
Photo: Erlend Haugen
In these days lose the children skolevei and friminutt, and many adults lose the stages to the job.
– In the workplace, go maybe to the cafeteria, or letter on the ass to take a coffee break with colleagues. To and with it to transport themselves to and from the car there’s less of now. It is the long, sedentary periods that are really dangerous for our health, explains health and treningsterapeut Kristin Granmun Rosebø.
do you Work from home? Then recommend she an alarm every hour, so you remember to stand up from the chair in three to four minutes. The active breaks are important also for those who already are good to train.
– Roll is usually a bit on the shoulders, or lift a little at the knees. Together with a trip in the stairs or around the house is a lot done, she urges.
In addition to avbrekkene from sedentary work, it is important with physical activity that lasts longer and gets hjertepumpa a bit in time.
– the ministry of Health recommend that adults at least 150 minutes of physical activity of moderate-intensity, or 75 minutes of vigorous intensity each week. This is a minimum, and the recommendations for children are even more active minutes, she states.
The more we are inactive, the more muscle our position.
It is important with both muskelstyrkende activity and fitness training. At the same time you can get hjertepumpa quite well in the time with resistance training. An effective training program you can do at home on the living room floor, so that this dorull program, can work well, encourage Granmun Rosebø.
Use some of the exercises like an active break.
– Three to four rounds of the program can substitute a styrkeøkt, ” she concludes.
