-3-
BRUK DETTE SKJEMAET FOR
ØVELSER FOR FORBEDRING AV
SPESIFIKKE
MUSKELGRUPPER
ELLER SPORT
SIDE#
MUSKEL
GRUPPE
ØVELSE
B
a
s
e
ba
ll
B
a
s
k
e
tba
ll
Foot
ba
ll
G
ol
f
R
a
c
que
tba
ll
Løpi
ng
J
oggi
ng
S
k
i
T
e
nni
s
8
Bryst
Rygg
Press
●
●
●
●
●
●
●
8
Bryst
Skrå
Press
●
●
●
●
●
9
Bryst
Flying Exercise
●
●
10
Bryst
Straight Arm Pullover
●
●
●
10
Bryst
Bent Arm Pullover
●
●
●
●
●
11
Rygg
Lateral Arm Raises
●
●
●
●
●
16
Rygg
Dead lift
●
●
●
●
●
●
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17
Rygg
Bent Over Rowing
●
●
●
9
Skulder
Seated Press
●
●
●
16
Skulder
Two Arm Press
●
●
●
17
Skulder
Medium Grip Rowing
●
●
18
Skulder
Side Shoulder Raise
●
●
●
●
●
11
Arm
Triceps Extensions
●
●
●
●
13
Arm
Biceps Curl
●
●
13
Arm
Two Arm Curl
●
●
●
12
Mage
Straight Legged Raises
●
●
●
●
12
Mage
Alternate Horizontal Kicks
●
●
18
Mage
Leg Tuck
●
●
●
19
Mage
Side Bends
●
●
●
●
14
Ben
Squat
●
●
●
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14
Ben
Leg Extensions
●
●
●
●
●
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15
Ben
Leg Curl
●
●
●
●
●
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19
Ben
Toe Raise
●
●
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●
A well rounded exercise program should have
one or more exercises for each muscle group.
The exercises listed under a specific sport have
a direct or related application to a physical
development.
program for that sport. It should not be
assumed that the exercises selected for
special consideration in each specific sport
constitutes a complete or balanced training
program.
