This article is over a month old and may contain outdated advice from the authorities regarding coronary heart disease.
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Still more Norwegians are infected with the coronavirus daily.
New and powerful infection control measures are now forcing gyms in, among other places Oslo and Bergen to be closed in the first instance until 1 December.
We have gathered some effective tips that can keep the joy of training and the body going in the meantime.
Move during working hours
Poor and static sitting positions can quickly erode the body, especially for those of us who are in the home office.
Too much sitting still is negative for your health. Adults Norwegians spend just over 60 percent of their waking time at rest or sedentary. And this was before the corona!
Take a break from the PC screen and break up the workday with some of these dorull exercises from coach Yngvar Andersen.
Rotating boat
- Sit on your butt with your legs up. Hold a roll between your hands that you take from side to side and barely touch the ground.
- If it is too heavy, you can have your legs on the ground.
- If it is too light, you can hold some doruller between your feet, stretch your feet and lift them as high as you can.
<video preload="none" muted="" poster="https://mediaorigin.nrk.no/movingstill/e352da2b-b2fa-4806-92da-2bb2fab80695/20200331210415/e352da2b-b2fa-4806-92da-2bb2fab80695_720.jpg">video>–
<video preload="none" muted="" poster="https://mediaorigin.nrk.no/movingstill/e352da2b-b2fa-4806-92da-2bb2fab80695/20200331210415/e352da2b-b2fa-4806-92da-2bb2fab80695_1080.jpg">video>–Yngvar Andersen shows strength exercises with doruller
Karina Kaupang Jørgensen / NRK
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Around the world
- Lie on your stomach with your arms straight forward.
- Take a dorull in one hand, push your hands back and give the dorull from one hand to the other behind your back.
- Let your hands meet again.
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<video preload="none" muted="" poster="https://mediaorigin.nrk.no/movingstill/70c66226-b51b-43e5-8662-26b51b53e595/20200331213624/70c66226-b51b-43e5-8662-26b51b53e595_720.jpg">video>–
<video preload="none" muted="" poster="https://mediaorigin.nrk.no/movingstill/70c66226-b51b-43e5-8662-26b51b53e595/20200331213624/70c66226-b51b-43e5-8662-26b51b53e595_1080.jpg">video>–Yngvar Andersen shows strength training with doruller
Karina Kaupang Jørgensen / NRK
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Arm raises
- Place two rolls on top of each other.
- Take push-ups over them until your chest reaches the rollers.
- Challenge: Instead of taking your knees to the ground, place several rollers on top of each other and stand on your feet.
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<video preload="none" muted="" poster="https://mediaorigin.nrk.no/movingstill/ff4ab20e-26a4-473c-8ab2-0e26a4f73c3f/20200331220802/ff4ab20e-26a4-473c-8ab2-0e26a4f73c3f_720.jpg">video>–
<video preload="none" muted="" poster="https://mediaorigin.nrk.no/movingstill/ff4ab20e-26a4-473c-8ab2-0e26a4f73c3f/20200331220802/ff4ab20e-26a4-473c-8ab2-0e26a4f73c3f_1080.jpg">video>–Yngvar Andersen shows strength training with doruller
Karina Kaupang Jørgensen / NRK
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If you have a busy day at work, then you can take one workout in just five minutes here.
Five minutes gym and good company. With Yngvar Andersen.
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Stair training
For those of you who really want to get your heart rate up, stair running is a perfect form of exercise that trains the whole body.
– I think it’s more fun to run stairs than to run a walk. I get to train explosiveness at the same time as the condition gets to run, says personal trainer Priscilla L. Kwaa.
An ideal session is to run laps on the stairs, rather than working on time. How many rounds there will be, determines the form and not least the will.
Stair training session of 20 minutes
- Round 1: Run up all the steps
- Round 2: Run up every other step.
- Round 3: Jump up all the steps
- Round 4: Skip every other step
- Round 5: One-legged jump up (change legs when you are halfway up the stairs)
NB! If you have sore knees or poor ankle stability, you may want to be extra careful.
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<video preload="none" muted="" poster="https://mediaorigin.nrk.no/movingstill/6a069c44-e789-43de-869c-44e78903de9a/20190507143219/6a069c44-e789-43de-869c-44e78903de9a_720.jpg">video>–
<video preload="none" muted="" poster="https://mediaorigin.nrk.no/movingstill/6a069c44-e789-43de-869c-44e78903de9a/20190507143219/6a069c44-e789-43de-869c-44e78903de9a_1080.jpg">video>–A young and well-groomed woman with dark hair runs up and down stairs.
Take a walk at the time when there are as few others as possible on the stairs. Work your way up to the pace your shape dictates. Personal trainer: Priscilla L. Kwaa
Photo: Su Thet Mon / NRK
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Slim mats
Situps are a good classic, but there are many other effective exercises that can get your abdominal muscles moving.
So-called “slide training” strengthens the core muscles, abdomen, back and tightening.
The form of training is to slide over slippery floors with the mats, and then pull them back.
You can train your whole body except the biceps with the mats. If you do not have mats, you can also use wool socks or potholders,
Personal trainer Tessa Sørensen has previously shown us how you can train with “slimming mats” to become stronger at home in the living room.
SLIDING OUTCOME: Place the mat under the toes of one foot and push the foot far back. Weight and pressure should be on the heel and knee on the front legs. Slide calmly behind as far as you can and pull back to the starting point. Take care of the balance.
Photo: Karina Jørgensen / NRK
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ONE-HAND DRAW: Keep your body straight while pushing one arm at a time, before gently pulling it back. It is important that you bend one elbow, there are many who forget.
Photo: Karina Jørgensen / NRK
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THIGH COVER: Lie on your back with your knees up, your arms at your sides and a mat under each foot. Tighten your entire back and buttocks, pushing your upper body up towards the ceiling. Slowly slide out with both legs and quickly pull them back in.
Photo: Karina Jørgensen / NRK
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Tracksuits
Training trams are practical and easy to take on a run. Thus, you can beat two birds with one stone and take a strength session when you have finished running.
Personal trainer Cornelis Elander has previously shown some simple and effective exercises you can do with exercise knit.
Running outside
It is possible to run safely outside when it is slippery and cold, as long as you take some precautions.
If you train at dusk, darkness can come on suddenly.
It can also cars and other vehicles if they do not see you along the road. Be careful and remember reflex, reminds Trygg Trafikk.
<video preload="none" muted="" poster="https://mediaorigin.nrk.no/movingstill/0cae806e-0589-4505-ae80-6e0589850552/20201015110411/0cae806e-0589-4505-ae80-6e0589850552_360.jpg">video>–
<video preload="none" muted="" poster="https://mediaorigin.nrk.no/movingstill/0cae806e-0589-4505-ae80-6e0589850552/20201015110411/0cae806e-0589-4505-ae80-6e0589850552_720.jpg">video>–
<video preload="none" muted="" poster="https://mediaorigin.nrk.no/movingstill/0cae806e-0589-4505-ae80-6e0589850552/20201015110411/0cae806e-0589-4505-ae80-6e0589850552_1080.jpg">video>–It is dark and you see two people with reflex jogging. Halfway through the video, Henrik Ingebritsen and Hedda Hynne suddenly appear without reflex
Two of Norway’s best athletes jog together with two other exercisers. Can you see them?
Photo: Sara Høines / NRK
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