{"id":1065,"date":"2017-08-18T21:58:18","date_gmt":"2017-08-18T21:58:18","guid":{"rendered":"https:\/\/seniorfitness.blog\/?p=1065"},"modified":"2017-09-24T18:53:28","modified_gmt":"2017-09-24T18:53:28","slug":"traeningsprogram-med-haandvaegte","status":"publish","type":"post","link":"https:\/\/seniorfitness.blog\/?p=1065","title":{"rendered":"Tr\u00e6ningsprogram med h\u00e5ndv\u00e6gte"},"content":{"rendered":"

Som n\u00e6vnt andetsteds p\u00e5 dette site (bl.a. i dette<\/a> indl\u00e6g) har jeg i nogen tid baseret min styrketr\u00e6ning p\u00e5 h\u00e5ndv\u00e6gte. En af \u00e5rsagerne til dette valg har v\u00e6ret at fjernet fokus fra at tr\u00e6ne med tunge v\u00e6gte, der i min alder kan \u00f8ge risikoen for skader.<\/p>\n

For det meste er mit tr\u00e6ningsprogram lidt loose<\/em>, p\u00e5 den m\u00e5de at forst\u00e5, at jeg tr\u00e6ner det jeg f\u00f8ler for. Hvis det s\u00e5 er at tr\u00e6ne fx bryst to dage i tr\u00e6k, s\u00e5 g\u00f8r jeg det, uden at g\u00e5 f\u00e5 meget op i principper og dogmer.<\/p>\n

Jeg har dog et program, som jeg har k\u00f8rt fast 1-2 gange om ugen i perioder, hvor jeg ellers ikke har haft s\u00e5 meget tid til ellers at l\u00e6gge styrketr\u00e6ning ind i min kalender. Med dette program kommer man det meste af kroppen rundt.<\/p>\n

Jeg har oftest k\u00f8rt det som et vedligeholdelsesprogram med to s\u00e6t pr. \u00f8velse, men n\u00e5r jeg har v\u00e6ret motiveret for lidt ekstra udfordring har jeg k\u00f8rt tre s\u00e6t pr. \u00f8velse, holdt kortere pause mellem s\u00e6t eller \u00f8get v\u00e6gten i nogle \u00f8velser.<\/p>\n

Nedenfor er en kortfattet angivelse af de enkelte \u00f8velser med henvisning til udm\u00e6rkede \u00f8velsesbeskrivelser, som jeg har fundet p\u00e5 Aktiv Tr\u00e6ning (klik p\u00e5 titlen for link til \u00f8velsen).<\/p>\n

1.\u00a0Thrusters<\/a><\/strong><\/p>\n

Fokus: ben, balder, core, skuldre, triceps<\/p>\n

2. Squats<\/a><\/strong><\/p>\n

Fokus: ben, balder, core<\/p>\n

3.\u00a0Overhead presses<\/a><\/strong><\/p>\n

Fokus: skuldre, triceps<\/p>\n

4.\u00a0Renegade push-up\/rows<\/a><\/strong><\/strong><\/p>\n

Fokus: ryg, skuldre, core<\/p>\n

5. Biceps curls<\/a><\/strong><\/p>\n

Fokus: biceps<\/p>\n

6. Bench press<\/a>*<\/strong><\/p>\n

Fokus: bryst, triceps, skuldre<\/p>\n

7. Bent-over rows<\/a><\/strong><\/p>\n

Fokus: ryg, skuldre<\/p>\n

8.\u00a0Pullovers<\/a>*<\/strong><\/p>\n

Fokus: ryg, bryst<\/p>\n

9. Triceps extensions<\/a><\/strong><\/p>\n

Fokus: triceps<\/p>\n

10. Rollouts<\/a>**<\/strong><\/p>\n

Fokus: mave, core<\/p>\n

 <\/p>\n

* denne \u00f8velse laver jeg normalt p\u00e5 b\u00e6nk i stedet for gulvet<\/p>\n

** denne \u00f8velse kan laves med h\u00e5ndv\u00e6gte, men jeg foretr\u00e6kker et roll-out hjul<\/p>\n","protected":false},"excerpt":{"rendered":"

Som n\u00e6vnt andetsteds p\u00e5 dette site (bl.a. i dette indl\u00e6g) har jeg i nogen tid baseret min styrketr\u00e6ning p\u00e5 h\u00e5ndv\u00e6gte. En af \u00e5rsagerne til dette […]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":1068,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5],"tags":[73],"class_list":["post-1065","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traening","tag-haandvaegte"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2017\/08\/2017-08-db_pixabay_people-2604149_960_720.jpg?fit=960%2C540&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p8lpEz-hb","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/1065","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1065"}],"version-history":[{"count":4,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/1065\/revisions"}],"predecessor-version":[{"id":1124,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/1065\/revisions\/1124"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/media\/1068"}],"wp:attachment":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1065"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1065"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1065"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}