{"id":2375,"date":"2020-08-21T19:45:41","date_gmt":"2020-08-21T19:45:41","guid":{"rendered":"https:\/\/seniorfitness.blog\/?p=2375"},"modified":"2020-08-13T19:45:56","modified_gmt":"2020-08-13T19:45:56","slug":"sommertraening-ben","status":"publish","type":"post","link":"https:\/\/seniorfitness.blog\/?p=2375","title":{"rendered":"Sommertr\u00e6ning &#8211; Ben"},"content":{"rendered":"<p>Under sommertr\u00e6ning har jeg ikke adgang til udstyr, som tillader traditionelle squat- og d\u00f8dl\u00f8ft\u00f8velser med v\u00e6gtstang. Det passer ogs\u00e5 fint med at det er en tid for at benytte lettere v\u00e6gte og flere gentagelser.<\/p>\n<p>Jeg kombinerer ofte tr\u00e6ning af <strong>Ben<\/strong> med skuldre i samme session. I s\u00e5 fald fokuserer jeg p\u00e5 en enkelt \u00f8velse, mens hvis jeg tr\u00e6ner ben alene inkluderer jeg gerne to.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>\u00d8velse 1, Dumbbell\/kettlebell squats<\/strong><\/p>\n<p>Til \u00f8velsen foretr\u00e6kker jeg 2 kettlebells, men \u00f8velsen er faktisk lige s\u00e5 god med et par relativt tunge h\u00e5ndv\u00e6gte.<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2380\" data-permalink=\"https:\/\/seniorfitness.blog\/?attachment_id=2380\" data-orig-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143248408.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=\"comica1596143248408\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143248408.jpg?fit=1024%2C1024&amp;ssl=1\" class=\"aligncenter wp-image-2380 size-medium\" src=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143248408.jpg?resize=300%2C300&#038;ssl=1\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143248408.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143248408.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143248408.jpg?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143248408.jpg?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143248408.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=\"2381\" data-permalink=\"https:\/\/seniorfitness.blog\/?attachment_id=2381\" data-orig-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143214608.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=\"comica1596143214608\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143214608.jpg?fit=1024%2C1024&amp;ssl=1\" class=\"aligncenter wp-image-2381 size-medium\" src=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143214608.jpg?resize=300%2C300&#038;ssl=1\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143214608.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143214608.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143214608.jpg?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143214608.jpg?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143214608.jpg?w=1080&amp;ssl=1 1080w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<ul>\n<li>St\u00e5 med lidt under skulderbreddes afstand mellem f\u00f8dderne, og f\u00f8dderne rettet lige fremad. Hold armene ned langs siden med en v\u00e6gt i hver h\u00e5nd<\/li>\n<li>Kig lige frem og b\u00f8j nedad, med et let svaj i ryggen, ind til l\u00e5rene er parallelle med underlaget<\/li>\n<li>Herefter vendes tilbage til startpositionen ved atter at str\u00e6kke benene<\/li>\n<\/ul>\n<p><em>Kommentarer til \u00f8velsen<\/em>: Relativt mange gentagelser fungerer godt i denne \u00f8velse. Jeg laver 20-25 gentagelser i 6-8 s\u00e6t, afh\u00e6ngigt af om jeg inkluderer \u00f8velse 2 eller ej. Det er vigtigt ikke at runde ryggen under \u00f8velsen. Det er ogs\u00e5 vigtigt, at kn\u00e6ene peger samme retning som f\u00f8dderne under hele bev\u00e6gelsen.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>\u00d8velse 2, Sumo squats med kettlebell<\/strong><\/p>\n<p>I denne \u00f8velse fungerer en kettlebell bedre end en h\u00e5ndv\u00e6gt efter min mening, men det kan sagtens lade sig g\u00f8re at bruge sidstn\u00e6vnte.<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2382\" data-permalink=\"https:\/\/seniorfitness.blog\/?attachment_id=2382\" data-orig-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143317156.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=\"comica1596143317156\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143317156.jpg?fit=1024%2C1024&amp;ssl=1\" class=\"aligncenter wp-image-2382 size-medium\" src=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143317156.jpg?resize=300%2C300&#038;ssl=1\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143317156.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143317156.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143317156.jpg?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143317156.jpg?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143317156.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=\"2383\" data-permalink=\"https:\/\/seniorfitness.blog\/?attachment_id=2383\" data-orig-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143282643.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=\"comica1596143282643\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143282643.jpg?fit=1024%2C1024&amp;ssl=1\" class=\"aligncenter wp-image-2383 size-medium\" src=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143282643.jpg?resize=300%2C300&#038;ssl=1\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143282643.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143282643.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143282643.jpg?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143282643.jpg?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143282643.jpg?w=1080&amp;ssl=1 1080w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<ul>\n<li>Hold en kettlebell eller h\u00e5ndv\u00e6gt i begge h\u00e6nder foran dig, mens du st\u00e5r oprejst. Selv foretr\u00e6kker jeg en variation, hvor jeg holder en kettlebell omvendt i &#8216;kuglen&#8217; foran brystet (som p\u00e5 ledsagende fotos).<\/li>\n<li>Startpositionen er en bred forstilling med f\u00f8dderne pegende i en vinkel udad<\/li>\n<li>Kig lige frem og b\u00f8j nedad, med et let svaj i ryggen, ind til l\u00e5rene er parallelle med underlaget. NB! S\u00f8rg for at kn\u00e6ene peger samme retning som f\u00f8dderne under bev\u00e6gelsen.<\/li>\n<li>N\u00e5r nederste position er n\u00e5et str\u00e6kkes benene til du n\u00e5r tilbage til oprejst stilling<\/li>\n<\/ul>\n<p><em>Kommentarer til \u00f8velsen<\/em>: Ogs\u00e5 her er en moderat v\u00e6gt, der tillader mange gentagelser, en god id\u00e9. Antallet af s\u00e6t ligger typisk p\u00e5 3-4 for mit vedkommende, n\u00e5r \u00f8velsen efterf\u00f8lger \u00f8velse 1.<\/p>\n<p>&nbsp;<\/p>\n<p>Da jeg har et s\u00e5kaldt hip belt liggende v\u00e6lger jeg ind imellem at fokusere p\u00e5 denne \u00f8velse for variation. \u00d8velsen er beskrevet <a href=\"https:\/\/seniorfitness.blog\/?p=2237\">her<\/a>. Resten af \u00e5ret inkluderer jeg ogs\u00e5 regelm\u00e6ssig styrketr\u00e6ning af l\u00e6ggene, s\u00e5 de slipper for et specifikt fokus i sommerperioden. Derudover fors\u00f8ger jeg at time bentr\u00e6ning s\u00e5 det ikke kommer til at ligge p\u00e5 samme dag hvor jeg l\u00f8ber l\u00e6ngere ture eller udf\u00f8rer powertr\u00e6ning (boxjumps).<\/p>\n<p>God sommertr\u00e6ning!<\/p>\n","protected":false},"excerpt":{"rendered":"<div class=\"mh-excerpt\"><p>Under sommertr\u00e6ning har jeg ikke adgang til udstyr, som tillader traditionelle squat- og d\u00f8dl\u00f8ft\u00f8velser med v\u00e6gtstang. Det passer ogs\u00e5 fint med at det er en <a class=\"mh-excerpt-more\" href=\"https:\/\/seniorfitness.blog\/?p=2375\" title=\"Sommertr\u00e6ning &#8211; Ben\">[&#8230;]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":2430,"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":[391,383,72,74],"class_list":["post-2375","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traening","tag-ben","tag-kettlebell","tag-styrketraening","tag-vaegttraening"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/s_ben.jpg?fit=1037%2C1031&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p8lpEz-Cj","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/2375","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=2375"}],"version-history":[{"count":6,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/2375\/revisions"}],"predecessor-version":[{"id":2426,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/2375\/revisions\/2426"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/media\/2430"}],"wp:attachment":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2375"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2375"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2375"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}