Bästa rumpövningarna

Fick en förfrågan om jag kunde skriva mina rumpövningar som jag kör. Tror jag gjort det tidigare men nu kommer det lite nya övningar jag börjat köra med :) Några övningar kör jag vid varje rumppass och sen kör jag lite vad jag känner för.
 
 
Övningar jag kör varje pass som jag tycker bränner bäst i rumpan
 
Höftlyft på halv boll. Gäller att dra in bålen och in med rumpan ordentligt för det ska bränna
Kör med 15 kilos viktskiva som jag har på låren. Krävs dock rätt många reps innan det börjar bränna, men den tar verkligen!
 
Sumoknäböj, kör med 6 kilos viktboll som jag håller rakt ut. I slutet står jag i position två så länge som jag orkar
 
 
Donkeykicks.
Kör med 3-4 kilo på runt vristen och brukar först köra ca 25 reps med böjt ben och sen direkt 15-20reps med rakt ben och sen över till nästa ben. Älskar denna övningen!
 
 
 
 
Andra övningar jag varvar lite mellan:
 

Utfall med hantlar. Brukar köra ett ben i taget och går bara upp och ner. Så går aldrig tillbaka i position 1.
 
 
 
Höftlyft som jag kör på en stepbräda och en stång över höften
 
Sumoknäböj med viktskiva
 
Vet inte vad denna övningen heter. Men den tar mer på baksida lår
 
 
Har börjat köra utsida lår i maskin på mina rumppass med, det tar mkt vid sidorna av rumpan också
 
 
Detta va nog de flesta som jag brukar köra. Sen ibland testar jag lite andra med som hederliga knäböj, utfall i smithmaskinen, bulgariska utfall. Men dessa är de jag gillar och som jag tycker funkar bäst för mig. Om jag inte känner det tar i den muskel jag vill det ska ta så kör jag inte den övningen helt enkelt :)
 
Hoppas detta va till nån hjälp, vet att det är väldigt många som vill bygga en större rumpa så jag hoppas att dessa övningar kommer göra det, men kosten är oerhört viktig med. Jag har testat många fler övningar än dessa som jag inte riktigt gillat så jag kan varmt rekommendera dessa ovan, speciellt de högst upp :)


Kommentarer
malin

viktigt, viktigt är också att trycka ner hälarna ordentligt när man kör rumpa, då tar det mer där det ska!

Svar: Jo men de vet jag :)
Malin

2014-02-12 @ 18:18:44
malin

Åh tack för att du gjorde inlägget så fort =)

Svar: De va så lite så :)
Malin

2014-02-12 @ 19:11:28
elin

Tack för alla tips på övn. Man får ide torka ibland :) vad är ditt bästa råd för att få bort "gravidmagen" de slappa. Platt har den blivit men nu ska allt fasta till sig igen! :)
Tack för en otroligt inspirerande blogg då man själv precis fått barn och en gång varit där du redan är nu som man själv ska tillbaka till!! :)

Svar: Tack så mkt :) plankan plattar till magen inifrån så kör gärna den. Och även sidoplankan :) och de magövningarna jag la upp för ett tag sen är också superbra. Om du inte hittar inlägget kan du söka på bästa magövningarna här i bloggen:)
Malin

2014-02-12 @ 19:41:37
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Testat göra detta? Tar som fan, kan dock inte göra det nu med mitt ben, men gör det annars.
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Svar: Jag brukar köra donkeykicks och idag körde jag "kissande hunden" fast kände inget i den övnignen. Men den när hon snurrar benet får jag testa istället :) Hade velat köra donkeykicks i legcurl maskinen men känns sådär i göra det mitt bland alla andra maskiner. Folk tror kanske jag använder den fel haha!
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