{"id":2199,"date":"2020-08-03T20:47:14","date_gmt":"2020-08-03T20:47:14","guid":{"rendered":"https:\/\/seniorfitness.blog\/?p=2199"},"modified":"2020-08-09T12:00:50","modified_gmt":"2020-08-09T12:00:50","slug":"sommertraening-triceps","status":"publish","type":"post","link":"https:\/\/seniorfitness.blog\/?p=2199","title":{"rendered":"Sommertr\u00e6ning &#8211; Triceps"},"content":{"rendered":"<p>N\u00e5r jeg tr\u00e6ner bagsiden af overarmene &#8211; <strong>Triceps<\/strong> &#8211; er det ofte i sammenh\u00e6ng med tr\u00e6ning af brystmuskulaturen. N\u00e5r jeg tr\u00e6ner to muskelgrupper sammen er det altid den st\u00f8rste muskel f\u00f8rst; i dette tilf\u00e6lde brystet. Mange bryst\u00f8velser involverer ogs\u00e5 triceps, som alts\u00e5 bliver tr\u00e6net ekstra i dette tilf\u00e6lde.<\/p>\n<p>N\u00e5r jeg tr\u00e6ner triceps alene tilf\u00f8jer jeg gerne nogle ekstra s\u00e6t, da musklerne ikke er blevet udmattede af andre \u00f8velser.<\/p>\n<p>Ved sommerferietr\u00e6ning fokuserer jeg typisk p\u00e5 to \u00f8velser, som passer med de remedier jeg har til r\u00e5dighed.<\/p>\n<p><strong>\u00d8velse 1, Kickbacks<\/strong><\/p>\n<p><em><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2201\" data-permalink=\"https:\/\/seniorfitness.blog\/?attachment_id=2201\" data-orig-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/06\/comica1591464747577.jpg?fit=1080%2C1080&amp;ssl=1\" data-orig-size=\"1080,1080\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"comica1591464747577\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/06\/comica1591464747577.jpg?fit=1024%2C1024&amp;ssl=1\" class=\"wp-image-2201 size-medium aligncenter\" src=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/06\/comica1591464747577.jpg?resize=300%2C300&#038;ssl=1\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/06\/comica1591464747577.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/06\/comica1591464747577.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/06\/comica1591464747577.jpg?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/06\/comica1591464747577.jpg?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/06\/comica1591464747577.jpg?w=1080&amp;ssl=1 1080w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/em><\/p>\n<p>Til \u00f8velsen benyttes en relativ let h\u00e5ndv\u00e6gt.<\/p>\n<ul>\n<li style=\"text-align: left;\">Tag h\u00e5ndv\u00e6gten i den ene h\u00e5nd<\/li>\n<li style=\"text-align: left;\">L\u00e6n overkroppen fremad med ret ryg ved at b\u00f8je i kn\u00e6ene; mest i det ben, som er modsat den h\u00e5nd, der holder v\u00e6gten<\/li>\n<li style=\"text-align: left;\">St\u00f8t med den anden h\u00e5nd p\u00e5 en b\u00e6nk eller p\u00e5 sammen bens kn\u00e6. I sommerhuset ynder jeg at st\u00f8tte mig til et r\u00e6kv\u00e6rk, som er lidt h\u00f8jere og derfor bruger jeg underarmen til at st\u00f8tte med som vist p\u00e5 billedet<\/li>\n<li style=\"text-align: left;\">Hold armen ind mod kroppen og lad overarmen flygte nogenlunde med overkroppen<\/li>\n<li style=\"text-align: left;\">Start med at b\u00f8je armen, der holder v\u00e6gten, i 90 graders vinkel<\/li>\n<li style=\"text-align: left;\">Str\u00e6k derefter armen roligt og kontrolleret mens overarmen holdes i ro<\/li>\n<li>B\u00f8j atter armen<\/li>\n<\/ul>\n<p>Bev\u00e6gelsen gentages 10-20 gange eller til du opn\u00e5r en &#8216;br\u00e6ndende&#8217; fornemmelse i musklen, som til sidst hindrer dig i at udf\u00f8re bev\u00e6gelsen.<\/p>\n<ul>\n<li>Udf\u00f8r samme \u00f8velse med den anden arm<\/li>\n<\/ul>\n<p><em>Kommentarer til \u00f8velsen<\/em>: Denne \u00f8velse er s\u00e6rlig god til at give en &#8216;br\u00e6ndende&#8217; f\u00f8lelse i hele triceps. Du skal ikke n\u00f8dvendigvis presse dig dertil i de f\u00f8rste s\u00e6t, men meget gerne i de sidste to s\u00e6t. Hvis du ikke har lavet \u00f8velsen f\u00f8r kan det tage et par fors\u00f8g at finde den rette v\u00e6gt. Det er en udm\u00e6rket \u00f8velse at lave mange gentagelser, men hvis du kommer op p\u00e5 30 repetioner uden at m\u00e6rke at det &#8216;br\u00e6nder&#8217; i armen er v\u00e6gten for let. Kan du derimod kun lave 5 repetioner er v\u00e6gten nok for tung. Man kan blive overrasket over hvor let v\u00e6gt man kan n\u00f8jes med n\u00e5r \u00f8velsen laves roligt og kontrolleret.<\/p>\n<p><strong>\u00d8velse 2, Triceps extensions<\/strong><\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2205\" data-permalink=\"https:\/\/seniorfitness.blog\/?attachment_id=2205\" data-orig-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/06\/comica1591464101563.jpg?fit=1080%2C1080&amp;ssl=1\" data-orig-size=\"1080,1080\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"comica1591464101563\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/06\/comica1591464101563.jpg?fit=1024%2C1024&amp;ssl=1\" class=\"aligncenter wp-image-2205 size-medium\" src=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/06\/comica1591464101563.jpg?resize=300%2C300&#038;ssl=1\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/06\/comica1591464101563.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/06\/comica1591464101563.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/06\/comica1591464101563.jpg?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/06\/comica1591464101563.jpg?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/06\/comica1591464101563.jpg?w=1080&amp;ssl=1 1080w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>Til \u00f8velsen benyttes en tung h\u00e5ndv\u00e6gt eller en kettlebell.<\/p>\n<p>St\u00e5 op eller sid ret op p\u00e5 en b\u00e6nk.<\/p>\n<ul>\n<li>Saml v\u00e6gten op og l\u00f8ft den over hovedet i begge h\u00e6nder. Med en h\u00e5ndv\u00e6gt holdes med h\u00e5ndfladerne p\u00e5 v\u00e6gtskiven og h\u00e5ndgrebet mellem tommel- og pegefinger. Hvis der benyttes en kettlebell holdes et stabilt greb med h\u00e5ndfladerne p\u00e5 kuglen med tommel- og pegefinger omkring grebet.<\/li>\n<li>Startposition er med overarmene ret op i luften og armene b\u00f8jet bagud i omkring 90 grader<\/li>\n<li>Str\u00e6k armene med v\u00e6gten over hovedet<\/li>\n<li>S\u00e6nk atter v\u00e6gten til udgangspositionen<\/li>\n<\/ul>\n<p>G\u00e5 efter 12-15 gentagelser for hvert s\u00e6t.<\/p>\n<p><em>Kommentarer til \u00f8velsen<\/em>: S\u00f8rg for at sp\u00e6nde godt i core-muskulaturen under \u00f8velsen. Som billedet viser benytter jeg en kettlebell til \u00f8velsen. Jeg synes den er god til at holde i et fast, stabilt greb. En h\u00e5ndv\u00e6gt kan v\u00e6re lige s\u00e5 god, men det anbefales kraftigt at benytte en fastv\u00e6gt, s\u00e5 man ikke risikerer at en v\u00e6gtskive pludselig l\u00f8sner sig mens v\u00e6gten er over hovedet.<\/p>\n<p>God sommertr\u00e6ning!<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<div class=\"mh-excerpt\"><p>N\u00e5r jeg tr\u00e6ner bagsiden af overarmene &#8211; Triceps &#8211; er det ofte i sammenh\u00e6ng med tr\u00e6ning af brystmuskulaturen. N\u00e5r jeg tr\u00e6ner to muskelgrupper sammen er <a class=\"mh-excerpt-more\" href=\"https:\/\/seniorfitness.blog\/?p=2199\" title=\"Sommertr\u00e6ning &#8211; Triceps\">[&#8230;]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":2357,"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":[73,383,72,382,74],"class_list":["post-2199","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traening","tag-haandvaegte","tag-kettlebell","tag-styrketraening","tag-triceps","tag-vaegttraening"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/07\/IMG_20200730_210830.jpg?fit=3456%2C2751&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p8lpEz-zt","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/2199","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=2199"}],"version-history":[{"count":10,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/2199\/revisions"}],"predecessor-version":[{"id":2425,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/2199\/revisions\/2425"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/media\/2357"}],"wp:attachment":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2199"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2199"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2199"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}