{"id":2392,"date":"2020-08-18T19:44:51","date_gmt":"2020-08-18T19:44:51","guid":{"rendered":"https:\/\/seniorfitness.blog\/?p=2392"},"modified":"2020-08-13T19:45:10","modified_gmt":"2020-08-13T19:45:10","slug":"sommertraening-biceps","status":"publish","type":"post","link":"https:\/\/seniorfitness.blog\/?p=2392","title":{"rendered":"Sommertr\u00e6ning &#8211; Biceps"},"content":{"rendered":"<p><strong>Biceps<\/strong> involveres under en r\u00e6kke andre \u00f8velser, bland andet ved tr\u00e6ning af ryg. Derfor kombinerer jeg ofte rygtr\u00e6ning med tr\u00e6ning af biceps i samme session. S\u00e5 l\u00e6gger jeg ud med rygtr\u00e6ning for at biceps ikke skal blive den begr\u00e6nsende faktor. Ofte n\u00f8jes jeg med \u00f8velse 1, og varierer tr\u00e6ningen fra at bruge relativt tunge v\u00e6gte med f\u00e5 gentagelser til lette v\u00e6gt med mange gentagelser.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Dumbbell curls<\/strong><\/p>\n<p>Til \u00f8velsen benyttes 2 h\u00e5ndv\u00e6gte.<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2409\" data-permalink=\"https:\/\/seniorfitness.blog\/?attachment_id=2409\" data-orig-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596138531393.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=\"comica1596138531393\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596138531393.jpg?fit=1024%2C1024&amp;ssl=1\" class=\"aligncenter wp-image-2409 size-medium\" src=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596138531393.jpg?resize=300%2C300&#038;ssl=1\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596138531393.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596138531393.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596138531393.jpg?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596138531393.jpg?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596138531393.jpg?w=1080&amp;ssl=1 1080w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<ul>\n<li>St\u00e5 stabilt med en h\u00e5ndv\u00e6gt i hver h\u00e5nd med armene ned langs siden, s\u00e5 h\u00e5ndryggene vender udad v\u00e6k fra l\u00e5rene<\/li>\n<li>L\u00f8ft v\u00e6gtene op til brysth\u00f8jde ved at b\u00f8je armene.\u00a0 Undervejs roteres h\u00e5ndleddene s\u00e5 h\u00e5ndryggene vender fremad i toppositionen. Hold overarmene nogenlunde fastl\u00e5st i samme position under bev\u00e6gelsen, og undg\u00e5 at svaje bagover<\/li>\n<li>N\u00e5r v\u00e6gtene er l\u00f8ftet til topposition s\u00e6nkes de kontrolleret til udgangspositionen<\/li>\n<\/ul>\n<p>Kommentarer til \u00f8velsen: \u00d8velsen kan varieres p\u00e5 et utal m\u00e5der. Eventuelt kan den udf\u00f8res ved at l\u00f8fte en v\u00e6gt ad gangen. Der kan ogs\u00e5 varieres ved at udf\u00f8re \u00f8velsen med tunge eller lette v\u00e6gte &#8211; eventuelt kombineret i samme s\u00e6t.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Concentration curls<\/strong><\/p>\n<p>Her benyttes en enkelt relativt let h\u00e5ndv\u00e6gt.<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2410\" data-permalink=\"https:\/\/seniorfitness.blog\/?attachment_id=2410\" data-orig-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596138447452.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=\"comica1596138447452\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596138447452.jpg?fit=1024%2C1024&amp;ssl=1\" class=\"aligncenter wp-image-2410 size-medium\" src=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596138447452.jpg?resize=300%2C300&#038;ssl=1\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596138447452.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596138447452.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596138447452.jpg?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596138447452.jpg?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596138447452.jpg?w=1080&amp;ssl=1 1080w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<ul>\n<li>Sid p\u00e5 en b\u00e6nk eller en stol med spredte ben og st\u00f8t bagsiden af den ene arm lige over albueleddet mod siden af l\u00e5ret lige over kn\u00e6et. Armen er strakt nedad mod jorden og holder fast i h\u00e5ndv\u00e6gten. Den anden h\u00e5nd st\u00f8tter p\u00e5 det andet kn\u00e6 s\u00e5 overkroppen kan stabiliseres<\/li>\n<li>B\u00f8j armen s\u00e5 v\u00e6gten l\u00f8ftes opad til den fulde kontraherede position n\u00e5s. N\u00e5r armen st\u00f8tter p\u00e5 siden af l\u00e5ret kan overarmens position fikseres<\/li>\n<li>Herefter str\u00e6kkes armen n\u00e5r v\u00e6gten s\u00e6nkes i en kontrolleret bev\u00e6gelse<\/li>\n<\/ul>\n<p><em>Kommentarer til \u00f8velsen<\/em>: Hvis man foretr\u00e6kker en anden position til denne \u00f8velse er der flere muligheder. Man kan fx v\u00e6lge at st\u00e5 op foroverb\u00f8jet og st\u00f8tte sig til et bord el. lign.<\/p>\n<p>God sommetr\u00e6ning!<\/p>\n","protected":false},"excerpt":{"rendered":"<div class=\"mh-excerpt\"><p>Biceps involveres under en r\u00e6kke andre \u00f8velser, bland andet ved tr\u00e6ning af ryg. Derfor kombinerer jeg ofte rygtr\u00e6ning med tr\u00e6ning af biceps i samme session. <a class=\"mh-excerpt-more\" href=\"https:\/\/seniorfitness.blog\/?p=2392\" title=\"Sommertr\u00e6ning &#8211; Biceps\">[&#8230;]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":2435,"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":[417,410,72,74],"class_list":["post-2392","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traening","tag-biceps","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_biceps2.jpg?fit=1048%2C580&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p8lpEz-CA","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/2392","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=2392"}],"version-history":[{"count":5,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/2392\/revisions"}],"predecessor-version":[{"id":2429,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/2392\/revisions\/2429"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/media\/2435"}],"wp:attachment":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2392"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2392"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2392"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}