{"id":2394,"date":"2020-08-14T19:43:48","date_gmt":"2020-08-14T19:43:48","guid":{"rendered":"https:\/\/seniorfitness.blog\/?p=2394"},"modified":"2020-08-13T19:44:27","modified_gmt":"2020-08-13T19:44:27","slug":"sommertraening-ryg","status":"publish","type":"post","link":"https:\/\/seniorfitness.blog\/?p=2394","title":{"rendered":"Sommertr\u00e6ning &#8211; Ryg"},"content":{"rendered":"<p>For min sommertr\u00e6ning minder \u00f8velserne meget om dem jeg benytter hele \u00e5ret. Mit pullup setup er dog en smule improviseret mellem to tr\u00e6er i haven, men det fungerer efter hensigten. Normalt tr\u00e6ner jeg ryg efterfulgt af biceps-\u00f8velser, da sidstn\u00e6vnte muskelgruppe ogs\u00e5 stimuleres under ryg\u00f8velserne. N\u00e5r jeg v\u00e6lger at tr\u00e6ne ryge alene \u00f8ger jeg typisk antallet af s\u00e6t.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Pullups<\/strong><\/p>\n<p>Denne \u00f8velse kr\u00e6ver en pullup bar eller lignende til at kunne tr\u00e6kke sig op i.<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2398\" data-permalink=\"https:\/\/seniorfitness.blog\/?attachment_id=2398\" data-orig-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596136636389.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=\"comica1596136636389\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596136636389.jpg?fit=1024%2C1024&amp;ssl=1\" class=\"aligncenter wp-image-2398 size-medium\" src=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596136636389.jpg?resize=300%2C300&#038;ssl=1\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596136636389.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596136636389.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596136636389.jpg?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596136636389.jpg?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596136636389.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=\"2399\" data-permalink=\"https:\/\/seniorfitness.blog\/?attachment_id=2399\" data-orig-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596136686370.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=\"comica1596136686370\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596136686370.jpg?fit=1024%2C1024&amp;ssl=1\" class=\"aligncenter wp-image-2399 size-medium\" src=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596136686370.jpg?resize=300%2C300&#038;ssl=1\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596136686370.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596136686370.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596136686370.jpg?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596136686370.jpg?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596136686370.jpg?w=1080&amp;ssl=1 1080w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<ul>\n<li>H\u00e6ng i pullup-baren med strakte arme i et overh\u00e5ndsgreb, hvor h\u00e5ndryggene vender mod dig selv. Bredden p\u00e5 grebet kan variere fra smalt til bredt<\/li>\n<li>Tr\u00e6k dig op ind til hagen n\u00e5r op til baren<\/li>\n<li>S\u00e6nk dig tilbage til startpositionen i et kontrolleret tempo<\/li>\n<\/ul>\n<p><em>Kommentarer til \u00f8velsen<\/em>: Denne \u00f8velse kr\u00e6ver noget tilv\u00e6nning, og det er ikke alle, som kan lave pullups uden hj\u00e6lp. St\u00f8tte i form af elastikker eller en en stol at tr\u00e6de op p\u00e5, kan hj\u00e6lpe med at komme op til baren, s\u00e5 der kan fokuseres p\u00e5 fasen, hvor kroppen s\u00e6nkes. Hvis du ikke har adgang til et setup med en pullup-bar, hvor du ud\u00f8ver din sommertr\u00e6ning, eller du ikke har kr\u00e6fter til at lave almindelige pullups, er der ogs\u00e5 andre muligheder. Et kosteskaft, der kan holde til din v\u00e6gt kan l\u00e6gges p\u00e5 tv\u00e6rs over to stolerygge, eller det er muligt at l\u00e6gge sig under et spisebord og tr\u00e6kke sig op ved at holde i kanten med begge h\u00e6nder.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Kettlebell\/dumbbell rows<\/strong><\/p>\n<p>Til denne \u00f8velse benyttes en relativt tung h\u00e5ndv\u00e6gt eller kettlebell.<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2400\" data-permalink=\"https:\/\/seniorfitness.blog\/?attachment_id=2400\" data-orig-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596136773235.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=\"comica1596136773235\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596136773235.jpg?fit=1024%2C1024&amp;ssl=1\" class=\"aligncenter wp-image-2400 size-medium\" src=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596136773235.jpg?resize=300%2C300&#038;ssl=1\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596136773235.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596136773235.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596136773235.jpg?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596136773235.jpg?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596136773235.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=\"2402\" data-permalink=\"https:\/\/seniorfitness.blog\/?attachment_id=2402\" data-orig-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596136833918.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=\"comica1596136833918\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596136833918.jpg?fit=1024%2C1024&amp;ssl=1\" class=\"aligncenter wp-image-2402 size-medium\" src=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596136833918.jpg?resize=300%2C300&#038;ssl=1\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596136833918.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596136833918.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596136833918.jpg?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596136833918.jpg?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2020\/08\/comica1596136833918.jpg?w=1080&amp;ssl=1 1080w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<ul>\n<li>B\u00f8j forover og st\u00f8t den ene h\u00e5nd mod en h\u00e6vet, stabil overflade, som en b\u00e6nk, bord el. lign. S\u00f8rg for at ryg og l\u00e6nd ikke krummer, men bliver stabiliseret af den st\u00f8ttende arm. I den anden h\u00e5nd holdes v\u00e6gten i strakt arm ned foran dig<\/li>\n<li>V\u00e6gten l\u00f8ftes op mod brystet, med albuen pegende bagud, n\u00e5r armen b\u00f8jes<\/li>\n<li>Herefter s\u00e6nkes v\u00e6gten atter<\/li>\n<\/ul>\n<p><em>Kommentarer til \u00f8velsen<\/em>: Det kan variere, hvordan positionen f\u00f8les bedst. Ved man benytter en b\u00e6nk som st\u00f8tte kan de v\u00e6re en fordel at st\u00f8tte b\u00e5de kn\u00e6 og h\u00e5nd for \u00f8get stabilitet og aflastning af l\u00e6nden.<\/p>\n<p>God sommertr\u00e6ning!<\/p>\n","protected":false},"excerpt":{"rendered":"<div class=\"mh-excerpt\"><p>For min sommertr\u00e6ning minder \u00f8velserne meget om dem jeg benytter hele \u00e5ret. Mit pullup setup er dog en smule improviseret mellem to tr\u00e6er i haven, <a class=\"mh-excerpt-more\" href=\"https:\/\/seniorfitness.blog\/?p=2394\" title=\"Sommertr\u00e6ning &#8211; Ryg\">[&#8230;]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":2436,"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":[413,412,411,410,72,74],"class_list":["post-2394","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traening","tag-dumbbell-rows","tag-pullups","tag-ryg","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_ryg.jpg?fit=1072%2C879&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p8lpEz-CC","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/2394","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=2394"}],"version-history":[{"count":7,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/2394\/revisions"}],"predecessor-version":[{"id":2421,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/2394\/revisions\/2421"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/media\/2436"}],"wp:attachment":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2394"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2394"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2394"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}