hjelp, styrketrening og vekt

[Amira88]

Jeg er 24 år veier 75 etter svangerskap for 8 mnd siden. Vil ned til 65. Er 163 høy.

Denne uken har jeg registrert alt jeg spiser på grete roede og jogget eller hoppet tau hver kveld samt trilletur på dagen m baby

Gått ned 1 kg denne uken.

Prøver og være tolmodig. Lagt meg på ca 1200 kcal dagen. Burde jeg ligge lavere ?

Trenger tips til styrke trening når alt jeg har en manualer og en pilates ball. Vil trene styrke

Hjelp

Har dere noen tips ? Takk

[Amira88]

Trener ca 30 min. Jogget eller hopper 15 så 15 med manual, planke etc

[Mali-H]

Hvordan spiser du? Ser du logger, men hvor mye av alt ligger du på sammenlangt?

Syntes ikke du burde gå lavere enn 1200 kcal om dagen. Tipset her er å legge seg stabil en periode på noen uker, gir ikke det noen resultater går du lavere. Begynn heller med høyere kcal å gå gradvis nedover for å finne den ideelle mengden for deg.

Noen tips til øvelser du kan gjøre med en pilates ball. Youtube har også masse fint, bare å søke i vei

Begynn med å øve inn teknikker, så øk med vekter eller gjør øvelsen hardere.

List of Ball Exercises | Ball-Exercises.com

Back Extension

Position the ball under your hips and lower torso with the knees straight or bent. With hands behind the head or behind back, slowly roll down the ball. Lift your chest off the ball, bringing your shoulders up until your body is in a straight line. Make sure your body is in alignment (i.e., head, neck, shoulders and back are in a straight line), your abs are pulled in and that don't hyperextend the back. Repeat for 12-16 reps.

Butt Lift

Lie on the ball with the head, neck and shoulders supported, knees bent and body in a table-top position. Lower the hips towards the floor without rolling on the ball. Squeeze the glutes to raise hips until body is in a straight line like a bridge. Hold weights on the hips for added intensity and make sure you press through the heels and not the toes. Repeat for 12-16 reps

Hip Extension

Lie down with feet heels propped on ball. Keeping abs tight, slowly lift your hips off the floor (squeezing the glutes) until body is in a straight line. Hold for a few seconds and lower. For added intensity, lift the hips and then take one leg off the ball, hold for a moment and lower. Repeat for 12-16 reps.

Ab Roll

Place your hands on the ball in front of you, arms parallel. Pulling your belly button towards your spine and tightening your torso, slowly roll forward, rolling the ball out as far as you can without arching or straining the back. Push the elbows into the ball and squeeze the abs to pull the body back to start. Avoid this move if you have back problems. Repeat for 12-16 reps.

Ball Rotation

Lie with ball under shoulders and lower back and hold a light-medium medicine ball over the chest. Hold your body in a straight line from hips to knees. Tightening your glutes and abs, slowly twist your body to the left, sweeping med ball parallel to the floor, then back up, repeating on the other side. Watch your knees on this move and allow them to turn naturally with the body so you don't injure them. Repeat for 12-16 reps, alternating sides.

Ball Twist

Get into a pushup position with the feet on either side of the ball (turning your ankles so that you are hugging the ball). Hold body in a straight line with abs pulled in, hips straight and hands directly under shoulders. Slowly rotate the ball to the right while trying to keep your shoulders level, then to the left. Repeat for 12-16 reps, alternating sides.

Lykke til videre

[Amira88]

Takk for svar. Håper på fler innspill

[Mr P]

1 kg pr uke er nok litt over the top. Skjønner at det er fristende å gå fort ned i vekt, men...

Er det første ukene på diett, er det helt ok, men over tid bør det gå saktere.

[Amira88]

Ja er første uken