{"id":2362,"date":"2020-08-07T19:26:26","date_gmt":"2020-08-07T19:26:26","guid":{"rendered":"https:\/\/seniorfitness.blog\/?p=2362"},"modified":"2020-08-09T22:01:05","modified_gmt":"2020-08-09T22:01:05","slug":"sommertraening-bryst","status":"publish","type":"post","link":"https:\/\/seniorfitness.blog\/?p=2362","title":{"rendered":"Sommertr\u00e6ning &#8211; Bryst"},"content":{"rendered":"<p>Som n\u00e6vnt i tidligere indslag om <a href=\"https:\/\/seniorfitness.blog\/?p=2349\">sommertr\u00e6ning<\/a> og <a href=\"https:\/\/seniorfitness.blog\/?p=2199\">triceps<\/a>, s\u00e5 tr\u00e6ner jeg oftest <strong>Bryst<\/strong> og triceps i samme session. N\u00e5r jeg v\u00e6lger at tr\u00e6ne bryst alene tilf\u00f8jer tit flere \u00f8velser og\/eller flere s\u00e6t. Ved sommertr\u00e6ning har jeg dog et begr\u00e6nset antal \u00f8velser til r\u00e5dighed da der ikke er adgang til s\u00e5 meget udstyr. Det hindrer mig dog ikke i at f\u00e5 en udm\u00e6rket workout.<\/p>\n<p>Nedenfor n\u00e6vner jeg de to \u00f8velser, jeg normalt benytter til sommertr\u00e6ning &#8211; s\u00e6rligt den f\u00f8rste, som kan udf\u00f8res n\u00e6rmest overalt &#8211; i mange variationer.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>\u00d8velse 1, Armstr\u00e6kninger<\/strong><\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2369\" data-permalink=\"https:\/\/seniorfitness.blog\/?attachment_id=2369\" data-orig-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596655310508.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=\"comica1596655310508\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596655310508.jpg?fit=1024%2C1024&amp;ssl=1\" class=\"aligncenter wp-image-2369 size-medium\" src=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596655310508.jpg?resize=300%2C300&#038;ssl=1\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596655310508.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596655310508.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596655310508.jpg?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596655310508.jpg?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596655310508.jpg?w=1080&amp;ssl=1 1080w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2370\" data-permalink=\"https:\/\/seniorfitness.blog\/?attachment_id=2370\" data-orig-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596655276436.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=\"comica1596655276436\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596655276436.jpg?fit=1024%2C1024&amp;ssl=1\" class=\"aligncenter wp-image-2370 size-medium\" src=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596655276436.jpg?resize=300%2C300&#038;ssl=1\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596655276436.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596655276436.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596655276436.jpg?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596655276436.jpg?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596655276436.jpg?w=1080&amp;ssl=1 1080w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>I daglig tale kaldes denne \u00f8velse ogs\u00e5 for armb\u00f8jninger. \u00d8velsen kr\u00e6ver stort set kun din krop, og at begge arme er nogenlunde velfungerende.<\/p>\n<ul>\n<li>Lig strakt med forsiden af kroppen mod underlaget, og h\u00e6nderne placeret ud for brystet omtrent i skulderbredde og armene b\u00f8jet, mens f\u00f8dderne r\u00f8rer underlaget med det forreste af f\u00f8dderne.<\/li>\n<li>Pres kroppen opad ved at str\u00e6kke armene. S\u00f8rg for at sp\u00e6nde i kroppen s\u00e5 den ikke buer n\u00e5r den l\u00f8ftes fra underlaget. N\u00e5r kroppen l\u00f8ftes balanceres den p\u00e5 h\u00e6nder og f\u00f8dder<\/li>\n<li>S\u00e5 snart armene er strukket, s\u00e6nkes kroppen straks tilbage til udgangspositionen ved atter at b\u00f8je armene<\/li>\n<li>Gentag str\u00e6kket inden kroppen kommer ned at hvile p\u00e5 underlaget<\/li>\n<\/ul>\n<p>\u00d8velsen udf\u00f8res ind til man ikke l\u00e6ngere kan presse kroppen op i strakte arme.<\/p>\n<p><em>Kommentarer til \u00f8velsen<\/em>: Denne \u00f8velse kan udf\u00f8res i utallige variationer. Hvis man ikke kan udf\u00f8re mere end 5 gentagelser kan \u00f8velsen udf\u00f8res med kn\u00e6ene i underlaget i stedet for f\u00f8dderne &#8211; eller den kan udf\u00f8res mere opret med h\u00e6nderne p\u00e5 en bordplade eller endog op af en v\u00e6g. \u00d8vede kan udf\u00f8re \u00f8velsen med f\u00f8dderne h\u00e6vet eller med v\u00e6gt p\u00e5 ryggen. Afstanden mellem h\u00e6nderne og placering af albuerne under bev\u00e6gelsen har ogs\u00e5 betydning. Med albuerne v\u00e6k fra kroppen er der mest fokus p\u00e5 brystmuskulaturen, og hvis albuerne holdes ind mod kroppen kommer der \u00f8get fokus p\u00e5 triceps. For mit eget vedkommende varierer jeg ofte \u00f8velsen fra gang til gang ved at \u00e6ndre tempoet. Nogle gange fors\u00f8ger jeg at lave s\u00e5 mange gentagelser som muligt i s\u00e5 h\u00f8jt tempo jeg kan. Andre gange laver jeg hver gentagelse meget langsomt, b\u00e5de opadg\u00e5ende og nedadg\u00e5ende. Og ind imellem laver jeg str\u00e6kket hurtigt og s\u00e6nkningen langsomt.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>\u00d8velse 2, Dumbbell flyes<\/strong><\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2366\" data-permalink=\"https:\/\/seniorfitness.blog\/?attachment_id=2366\" data-orig-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596138137823.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=\"comica1596138137823\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596138137823.jpg?fit=1024%2C1024&amp;ssl=1\" class=\"aligncenter wp-image-2366 size-medium\" src=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596138137823.jpg?resize=300%2C300&#038;ssl=1\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596138137823.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596138137823.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596138137823.jpg?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596138137823.jpg?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596138137823.jpg?w=1080&amp;ssl=1 1080w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2367\" data-permalink=\"https:\/\/seniorfitness.blog\/?attachment_id=2367\" data-orig-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596138085418.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=\"comica1596138085418\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596138085418.jpg?fit=1024%2C1024&amp;ssl=1\" class=\"aligncenter wp-image-2367 size-medium\" src=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596138085418.jpg?resize=300%2C300&#038;ssl=1\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596138085418.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596138085418.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596138085418.jpg?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596138085418.jpg?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596138085418.jpg?w=1080&amp;ssl=1 1080w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>Til denne \u00f8velse skal der bruges et par lette h\u00e5ndv\u00e6gte og et lille bord eller lignende, der kan holde til at man ligger hen over det med armene ud til siden.<\/p>\n<ul>\n<li>Saml en h\u00e5ndv\u00e6gt op i hver h\u00e5nd og l\u00e6g dig tilbage med i alt fald \u00f8verste del af rygpartiet p\u00e5 et h\u00e6vet underlag. Der skal v\u00e6re plads til at skuldre har bev\u00e6gelsesfrihed og armene har &#8216;frigang&#8217; til at blive bev\u00e6get ud til siderne.<\/li>\n<li>Hold armene op foran brystet i strakt tilstand. Dette er startpositionen.<\/li>\n<li>S\u00e6nk h\u00e5ndv\u00e6gtende udad med let b\u00f8jede arme ind til albuerne omtrent er i skulderh\u00f8jde<\/li>\n<li>Bev\u00e6g armene tilbage til startpositionen. Eventuelt kan man stoppe lige inden armene er lodret for at bevare en kontinuerlig belastning af brystmuskulaturen<\/li>\n<\/ul>\n<p><em>Kommentarer til \u00f8velsen<\/em>: Det er vigtigt at kunne bevare kontrollen over v\u00e6gtene i denne \u00f8velse, s\u00e5 det anbefales p\u00e5 det kraftigste at benytte relativt lette v\u00e6gte. Det er s\u00e6rligt vigtigt at undg\u00e5 at s\u00e6nke armene for dybt under bev\u00e6gelsen. Det er langt fra altid at jeg inkluderer denne \u00f8velse under min sommertr\u00e6ning, s\u00e6rligt med de variationer, som kan tages i brug ved armstr\u00e6knings\u00f8velsen.<\/p>\n<p>God sommertr\u00e6ning!<\/p>\n","protected":false},"excerpt":{"rendered":"<div class=\"mh-excerpt\"><p>Som n\u00e6vnt i tidligere indslag om sommertr\u00e6ning og triceps, s\u00e5 tr\u00e6ner jeg oftest Bryst og triceps i samme session. N\u00e5r jeg v\u00e6lger at tr\u00e6ne bryst <a class=\"mh-excerpt-more\" href=\"https:\/\/seniorfitness.blog\/?p=2362\" title=\"Sommertr\u00e6ning &#8211; Bryst\">[&#8230;]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":2432,"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":[406,408,407,405,72],"class_list":["post-2362","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traening","tag-armboejninger","tag-armstraekkere","tag-armstraekninger","tag-bryst","tag-styrketraening"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/s_bryst.jpg?fit=1052%2C775&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p8lpEz-C6","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/2362","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=2362"}],"version-history":[{"count":7,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/2362\/revisions"}],"predecessor-version":[{"id":2437,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/2362\/revisions\/2437"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/media\/2432"}],"wp:attachment":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2362"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2362"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2362"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}