{"id":2378,"date":"2020-08-24T19:46:20","date_gmt":"2020-08-24T19:46:20","guid":{"rendered":"https:\/\/seniorfitness.blog\/?p=2378"},"modified":"2020-08-13T19:46:40","modified_gmt":"2020-08-13T19:46:40","slug":"sommertraening-skuldre","status":"publish","type":"post","link":"https:\/\/seniorfitness.blog\/?p=2378","title":{"rendered":"Sommertr\u00e6ning &#8211; Skuldre"},"content":{"rendered":"<p>Til sommertr\u00e6ning s\u00f8rger jeg for at holde v\u00e6gtbelastningen godt nede, og den ene \u00f8velse jeg typisk udf\u00f8rer er m\u00e5ske lige s\u00e5 stor en udfordring for h\u00e5ndgreb og h\u00e5ndled, som for skuldrene. Typisk tr\u00e6ner skuldre efter jeg har tr\u00e6net ben, men ind imellem v\u00e6lger jeg at tage en hurtig session, hvor der kun fokuseres p\u00e5 skulder\u00f8velserne.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>\u00d8velse 1, Skulderpres med kettlebells\/h\u00e5ndv\u00e6gte<\/strong><\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2385\" data-permalink=\"https:\/\/seniorfitness.blog\/?attachment_id=2385\" data-orig-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596142999519.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=\"comica1596142999519\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596142999519.jpg?fit=1024%2C1024&amp;ssl=1\" class=\"aligncenter size-large wp-image-2385\" src=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596142999519.jpg?resize=1024%2C1024&#038;ssl=1\" alt=\"\" width=\"1024\" height=\"1024\" srcset=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596142999519.jpg?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596142999519.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596142999519.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596142999519.jpg?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596142999519.jpg?w=1080&amp;ssl=1 1080w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2386\" data-permalink=\"https:\/\/seniorfitness.blog\/?attachment_id=2386\" data-orig-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596142945645.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=\"comica1596142945645\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596142945645.jpg?fit=1024%2C1024&amp;ssl=1\" class=\"aligncenter size-large wp-image-2386\" src=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596142945645.jpg?resize=1024%2C1024&#038;ssl=1\" alt=\"\" width=\"1024\" height=\"1024\" srcset=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596142945645.jpg?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596142945645.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596142945645.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596142945645.jpg?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596142945645.jpg?w=1080&amp;ssl=1 1080w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<p>Til \u00f8velsen benytter jeg oftest kettlebells, men for de fleste er det nok mest fornuftigt at bruge h\u00e5ndv\u00e6gte, n\u00e5r det er skuldrene, der skal v\u00e6re i fokus.<\/p>\n<ul>\n<li>St\u00e5 stabilt med en kettlebell med hver h\u00e5nd.\u00a0 L\u00f8ft dem op til hver side af hovedet, s\u00e5 de vender med &#8216;kuglen&#8217; opad. S\u00f8rg for at holde et godt fast greb, og undlad at komme til at b\u00f8je i h\u00e5ndleddene. Dette er startpositionen<\/li>\n<li>Pres v\u00e6gtene over hovedet til armene er omtrent strakte<\/li>\n<li>S\u00e6nk v\u00e6gtene tilbage til startpositionen i en kontrolleret, rolig bev\u00e6gelse<\/li>\n<\/ul>\n<p><em>Kommentarer til \u00f8velsen<\/em>: Det kr\u00e6ver typisk lidt tilv\u00e6nning f\u00f8r man kan udf\u00f8re \u00f8velsen med kettlebells med en v\u00e6gtbelastning, der ogs\u00e5 udfordrer skuldrene. Det er en id\u00e9 at starte med meget lette v\u00e6gte for at v\u00e6nne sig til at balancere hver kettlebell. Ved \u00f8get v\u00e6gt kan man eventuelt starte med blot at tr\u00e6ne greb og balance ved at holde startpositionen statisk s\u00e5 l\u00e6nge man kan, ind til man n\u00e5r op p\u00e5 den tid det vil tage at udf\u00f8re selve \u00f8velsen. Jeg varierer v\u00e6gten fra gang til gang i denne \u00f8velse, og dermed ogs\u00e5 antallet af gentagelser. Typisk ligger det dog p\u00e5 8-12 gentagelser i omkring 3-4 s\u00e6t.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>\u00d8velse 2, Side lateral raises<\/strong><\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2387\" data-permalink=\"https:\/\/seniorfitness.blog\/?attachment_id=2387\" data-orig-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143076286.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=\"comica1596143076286\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143076286.jpg?fit=1024%2C1024&amp;ssl=1\" class=\"aligncenter size-large wp-image-2387\" src=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143076286.jpg?resize=1024%2C1024&#038;ssl=1\" alt=\"\" width=\"1024\" height=\"1024\" srcset=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143076286.jpg?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143076286.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143076286.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143076286.jpg?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143076286.jpg?w=1080&amp;ssl=1 1080w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2388\" data-permalink=\"https:\/\/seniorfitness.blog\/?attachment_id=2388\" data-orig-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143109446.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=\"comica1596143109446\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143109446.jpg?fit=1024%2C1024&amp;ssl=1\" class=\"aligncenter size-large wp-image-2388\" src=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143109446.jpg?resize=1024%2C1024&#038;ssl=1\" alt=\"\" width=\"1024\" height=\"1024\" srcset=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143109446.jpg?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143109446.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143109446.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143109446.jpg?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596143109446.jpg?w=1080&amp;ssl=1 1080w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<p>Til denne \u00f8velse benyttes et par lette h\u00e5ndv\u00e6gte.<\/p>\n<ul>\n<li>St\u00e5 stabilt med en h\u00e5ndv\u00e6gt i hver h\u00e5nd og armene ned langs siden.<\/li>\n<li>Bev\u00e6g armene op og ud til siden, med let b\u00f8jning i albuerne, ind til de er omtrent parallelle med underlaget<\/li>\n<li>S\u00e6nk armene tilbage til udgangspunktet i en kontrolleret bev\u00e6gelse<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><em>Kommentarer til \u00f8velsen<\/em>:\u00a0Hele sommeren har jeg benyttet meget lettere v\u00e6gte end jeg normalt bruger. N\u00e5r jeg netop forinden har lavet \u00f8velse 1, og tilmed udf\u00f8rer \u00f8velse 2 i langsomt tempo f\u00e5r jeg stadig et workout. Nogle gange udf\u00f8rer jeg \u00f8velsen i normalt tempo med mange flere gentagelser; typisk 20-30 i 2-3 s\u00e6t.<\/p>\n<p>God sommertr\u00e6ning!<\/p>\n","protected":false},"excerpt":{"rendered":"<div class=\"mh-excerpt\"><p>Til sommertr\u00e6ning s\u00f8rger jeg for at holde v\u00e6gtbelastningen godt nede, og den ene \u00f8velse jeg typisk udf\u00f8rer er m\u00e5ske lige s\u00e5 stor en udfordring for <a class=\"mh-excerpt-more\" href=\"https:\/\/seniorfitness.blog\/?p=2378\" title=\"Sommertr\u00e6ning &#8211; Skuldre\">[&#8230;]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":2434,"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":[383,409,410,72,74],"class_list":["post-2378","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traening","tag-kettlebell","tag-skuldre","tag-sommertraening","tag-styrketraening","tag-vaegttraening"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/s_skuldre.jpg?fit=1037%2C1031&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p8lpEz-Cm","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/2378","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=2378"}],"version-history":[{"count":3,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/2378\/revisions"}],"predecessor-version":[{"id":2390,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/2378\/revisions\/2390"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/media\/2434"}],"wp:attachment":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2378"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2378"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2378"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}