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Zen

Translation

1. Starting position:
Stand with feet together, back straight, and arms at the sides
2.

Steps:
1. Jump to a position with the legs spread wide and the hands touching overhead.
2. Jump back to the starting position.
3. Repeat.
stepsJumpingJacks
English
Starting position:
Stand with feet together, back straight, and arms at the sides.

Steps:
1. Jump to a position with the legs spread wide and the hands touching overhead.
2. Jump back to the starting position.
3. Repeat.
157/2210 · 221

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Key English Swedish Actions
workoutScientific7Minute
Scientific 7 minute workout
Vetenskapligt 7 minuters träningspass
workoutLeg
Leg workout
Träning för benen
workoutNeckShoulderStretch
Neck and shoulder stretches
Sträckningar av nacke och axlar
exerciseJumpingJacks
Jumping jacks
Hoppande jacks
stepsJumpingJacks
Starting position:
Stand with feet together, back straight, and arms at the sides.

Steps:
1. Jump to a position with the legs spread wide and the hands touching overhead.
2. Jump back to the starting position.
3. Repeat.
1. Stå med fötterna ihop och armarna utmed sidorna
2. Hoppa till en position där benen är brett isär och händerna rör vid varandra ovanför huvudet
3. Upprepa
exerciseWallSit
Wall sit
Väggsits
stepsWallSit
Starting position:
Your back should be touching the wall, your knees at a right angle and positioned right above the angles. You should be facing forward, with feet shoulder-width apart and planted firmly on the ground.
To get to this position, you can lean against the wall, feet about 2 feet away from the wall. Slide down the wall, keeping the back pressed to it, until your knees are at a right angle.

Steps:
1. Maintain this position.

Notes:
Quadricep pain is normal, stop if feeling pain in the knee or kneecap.
1. Luta dig mot väggen med ansiktet framåt och med fötterna stadigt placerade på marken, med axelbredden isär och ungefär en meter från väggen.
2. Glid nerför väggen med ryggen tryckt mot väggen tills benen står i en rät vinkel. Knäna ska befinna sig direkt ovanför fotlederna.
Smärta i quadricepsen är normalt, sluta om du känner smärta i knäet eller knäskålen
exercisePushups
Push-ups
 
stepsPushups
Starting position:
Get into the starting push-up position, with your hands and toes touching the ground and back, arms and legs straight. To get to this position, you can lie down on your stomach, place your hands facing down next to your head, and lifting your arms up until they are straight.

Steps:
1. Bend at the elbows until your chest almost touches the ground, making sure your back is straight at all times.
2. Use your arms to lift yourself back up to starting position.
3. Repeat.
 
exerciseAbCrunches
Crunches
 
Key English Swedish Actions
stepsFrontNeckStretch
Starting position:
Sit or stand with your back straight.

Steps:
1. Open mouth wide.
2. Slowly tilt head back with mouth opened. If you feel the need for support, clasp your hands behind your head.
3. Very slowly close and open your mouth.
4. At the end, slowly return to starting position and close mouth.
 
stepsHeadTilts
Starting position:
Sit or stand with your back straight.

Steps:
1. Tilt your head to one side and hold for a bit.
2.Return your head to neutral position and hold for a bit.
3. Tilt your head to the other side and hold for a bit.
4. Return your head to neutral position yet again and hold for a bit.
5. Repeat.
 
stepsHeadTurn
Starting position:
Sit or stand with your back straight and shoulders down.

Steps:
1. Turn your head to the side as far as possible. Stop when you hit a barrier and hold for 5 seconds.
2. Return to center position and repeat, changing sides.
 
stepsHighKnees
Starting position
Stand straight.

Steps:
1. Run in place, putting knees as high up as is comfortable and switching legs at a quick pace.
 
stepsHighPlank
Starting position:
Get into the high plank position: your hands and toes should be touching the ground, your back, arms and legs should be straight.
To get to this position, you can lie down on your stomach, place your hands facing down next to your head, and lifting your arms up until they are straight.

Steps:
1. Maintain the starting position for the entire duration of the exercise.
 
stepsJumpingJacks
Starting position:
Stand with feet together, back straight, and arms at the sides.

Steps:
1. Jump to a position with the legs spread wide and the hands touching overhead.
2. Jump back to the starting position.
3. Repeat.
1. Stå med fötterna ihop och armarna utmed sidorna
2. Hoppa till en position där benen är brett isär och händerna rör vid varandra ovanför huvudet
3. Upprepa
stepsJumpRopeBasic
Starting position:
Put your feet close together, bend the knees a bit, keep your head and body straight, keep elbows in, open your arms.

Steps:
1. Spin only your wrists with enough force to make the rope spin.
2. Jump just high enough to pass the rope below your feet.
3. Repeat.

Notes:
This exercise requires a jump rope. Make sure the rope length is adjusted to your height. One way to check is to grab both handles with one hand and stand on the middle of the rope hanging on the ground with one foot. If the rope (excluding the handles) reaches just below your chest, its length is right. A shorter rope would be hazardous, as you might hit yourself, and a longer rope would make for bad form.
 
stepsKettlebellDeadlift
Starting position:
Stand hip-width apart, with your kettlebell centered between your ankles. Your back should be straight, your head facing forward.

Steps:
1. Hinge at the hips and slightly bend at the knees to put your hands on the kettlebell handles. Your back should be straight as you perform the movement.
2. Grab the kettlebell handles, with your hands pushing in opposite directions as if to pull the handle apart.
3. While contacting your abs and glutes, stand straight up.
4. Hinge at the hips again to bring the kettlebell back down, similarly to step 1.
5. Repeat from step 3.

Tips:
* Be sure you're performing the movements correctly, as doing otherwise can lead to injury. For example, do not squat instead of hinging at the hips, do not round your back while reaching for the kettlebell, and do not lean back while standing up.
 
stepsKneelingKickback
Starting position:
Get down on all fours.

Steps:
1. Push one foot back until fully extended, concentrating on the gluteus muscles.
2. Stay for one second, then return to the initial position.
3. Repeat, alternating feet.
 
stepsLateralNeckStretch
Starting position:
Sit or stand with your back straight.

Steps:
1. Tilt your head to the side.
2. Take the hand closer to your head and use it to grab your head from the other side.
3. Push with your hand against your head and with your head against your hand so that the forces balance out and your head stays still.
4. Maintain this tension until the end of the exercise.
 

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User avatar None

String updated in the repository

  1. Feeel
  2. Exercises
  3. Swedish
Starting position:
Stand with feet together, back straight, and arms at the sides.

Steps:
1. Jump to a position with the legs spread wide and the hands touching overhead.
2. Jump back to the starting position.
3. Repeat.
1. Stå med fötterna ihop och armarna utmed sidorna
2. Hoppa till en position där benen är brett isär och händerna rör vid varandra ovanför huvudet
3. Upprepa
a year ago
User avatar None

String updated in the repository

  1. Feeel
  2. Exercises
  3. Swedish
Starting position:
Stand with feet together, back straight, and arms at the sides.

Steps:
1. Jump to a position with the legs spread wide and the hands touching overhead.
2. Jump back to the starting position.
3. Repeat.
1. Stå med fötterna ihop och armarna utmed sidorna
2. Hoppa till en position där benen är brett isär och händerna rör vid varandra ovanför huvudet
3. Upprepa
a year ago
User avatar None

Source string changed

  1. Feeel
  2. Exercises
  3. Swedish
1. Starting position:
Stand with feet together, back straight, and arms at the sides
2.

Steps:
1. Jump to a position with the legs spread wide and the hands touching overhead.
2. Jump back to the starting position.
3. Repeat.
a year ago
User avatar joeax910

Translation added

  1. Feeel
  2. Exercises
  3. Swedish
Starting position:
Stand with feet together, back straight, and arms at the sides.

Steps:
1. Jump to a position with the legs spread wide and the hands touching overhead.
2. Jump back to the starting position.
3. Repeat.
1. Stå med fötterna ihop och armarna utmed sidorna
2. Hoppa till en position där benen är brett isär och händerna rör vid varandra ovanför huvudet
3. Upprepa
2 years ago
Browse all string changes
User avatar poi

Source string comment

Missing periods? @12_people

2 years ago

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Glossary

English Swedish
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String information

Key
stepsJumpingJacks
String age
2 years ago
Last updated
12 months ago
Source string age
3 years ago
Translation file
strings/exercises/sv.json, string 5