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Vi bad Liz Verbeek att ta fram ett träningsprogram som du enkelt kan göra till en del av din gymrutin. Programmet använder sig av utrustning som du vanligtvis hittar på friviktsgolvet - eller enkelt kan köpa hem för att träna hemma på dina villkor och tider. Upptäck våra skivstänger och viktskivor, hantlar och träningsmattor för att komma igång!
Gör övningarna 10-20 repetitioner och upprepa det i 4 varv. Nu kör vi!
Place your feet shoulder width apart and keep your shoulder blades retracted during the whole movement. You initiate movement by pushing hips back and lowering the BB while keeping contact with quads. Just pass your knees. In this position you feel the stretch in your hamstrings and glutes, your back and neck are neutral. Come back up with squeezing your glutes until you stand up straight.
Put one foot on the elevation, take one big step back and make sure your feet are placed hip width apart. Your back heel should be elevated and slightly turned out, keep your chest up and your shoulder tight. Now initiate the movement by pushing your hips forward and down in an escalated fashion not in an elevator fashion.
You can perform this exercise with or without weights.
Place your heels on the elevation (you can use small plates if your gym does not have a wedge), your feet should be slightly wider than shoulder width. Grab the kettlebell (a dumbbell works fine as well) now retract your shoulder blades and start the break at the knees first. Squat down while keeping torso upright and your back straight. Aim to put the weight right between your feet. When you are at the bottom position, your back should be neutral and your knees in same direction as your feet. Don’t forget to keep your neck in alignment with your spine during the whole movement.
Lay down on the floor, place your feet about hip width apart and bring your hips up until your body is a straight line from your knees till your shoulders. In this position your feet should be right below your knees. It is very important that you initiate and use your glutes and hamstrings only to bring your hips up, not your lower back.
Since our bodies are all different, it is important to vary with your feet position (wide, small, toes out or neutral etc). Play around and feel which position feels best for you!
"I’m Liz, 28 years old and born and raised in Amsterdam, The Netherlands. For me it is important to be healthy, feel great in your own body and do things you love. This is definitely not restricted to sports only, but also counts for your job, social life and relationships. This keeps me motivated and ambitious to learn, become better, and grow. Things that I always look for.
With clients my focus will always be holistic, which means that I look at the whole picture, not just the physical aspects. Your mental health, emotional, social, and intellectual needs all take part in your journey to feeling well."
